How To Beat Holiday Stress
- Brainz Magazine
- Nov 1, 2021
- 4 min read
Written by: Denisse Espalter, Executive Contributor
Executive Contributors at Brainz Magazine are handpicked and invited to contribute because of their knowledge and valuable insight within their area of expertise.
It’s beginning to look a lot like the Holidays around the corner. So, what does that mean? It means the shopping and crowds; the back-to-back diet-busting parties; the interminable chats with the in-laws. It can be a little overwhelming…ok at times a lot overwhelming and sometimes a little wine (or a lot) can play a part. With that I understand how easy it is to feel not so wonderful at this most wonderful time of the year and where a lot of people may struggle. Your holiday to-do list might seem endless, and piled on top of your normal, busy routine. First, give yourself some regular “self-care” breaks to disconnect from all that activity, even for just a few minutes.
That's why I have rounded up some top expert-endorsed ways to help you dodge the seasonal blues and stay happy, healthy, and energized.
From quick stress-survival strategies to mood-brightening foods, here's your cheat sheet to holiday cheer.
Let’s break down some of these tips:
Get some sunlight
It stimulates the production of feel-good serotonin and also helps relieve seasonal affective disorder (SAD), which impacts millions of Americans every year, Judith Orloff, MD, an assistant professor of psychiatry at the University of California, Los Angeles, tells Health.
To ease SAD symptoms, spend time outdoors or near a window on sunny days, or ask your doc about phototherapy (a treatment using a box that emits full-spectrum light).
Sniff citrus essential oil
Researchers studying depression have found that certain citrus fragrances boost feelings of well-being and alleviate stress by upping levels of norepinephrine, a hormone that affects mood.
For an all-day pick-me-up, dab a little lemon or orange essential oil on a handkerchief to tuck in your pocket.
Do less, enjoy more
"We go overboard to please others during the holidays: shopping, cooking, sending cards, and attending every event," George Pratt, Ph.D., a psychologist at Scripps Memorial Hospital La Jolla in California, tells Health. "Instead, take care of yourself by saying no at least once—and maybe more."
Laugh!
Laughing like crazy reduces stress hormones. That, in turn, helps immune cells function better, psychologist Steve Wilson, founder of the World Laughter Tour, an organization that offers therapeutic-laughter training, tells Health.
Forget perfection
Stop obsessing over doing it all. The world is not going to end if the house is a little cluttered or dinner is on the table a few minutes late. "Focus your energy on enjoying the people in your life," Donna Schempp, the program director for the Family Caregiver Alliance, tells Health. Don't sweat the small stuff and your holiday will be much more enjoyable!
Savor a spicy meal
Hot foods trigger the release of endorphins—the natural chemicals that trigger feelings of euphoria and well-being, Dr. Kulze says.
Try honey
You'll get an instant kick and energy for the long haul. According to a review in Pharmacognosy Research, honey's antioxidant and antibacterial properties may improve your immunity. Here's a tip: The darker the honey, the more powerful the antioxidant punch.
Give your partner a massage
In one study, participants who gave massages had fewer medical woes and less stress than those who received rubdowns. Best scenario: You and your partner gift each other.
Turn up the tunes
Anxious? Listen to your favorite music, whether it's Jingle Bell Rock or the latest from hit on the radio! Research from the University of Maryland shows that hearing music you love can relax blood vessels and increase blood flow. That not only calms you down but is good for your heart, too.
Add mango to your meal
Craving something sweet? Ditch the holiday cheesecake and try a delicious mango pie instead. The sweet, tangy scent of mangoes—whether they're fresh or jarred—may alter your blood chemistry and send a wave of calm over your body, research in Pharmacognosy Review shows.
Think positive
The holidays may drive you to your breaking point, but don't focus on the bad. Negative thinking can trigger your body's stress response, just as a real threat does. Remember, it's time to celebrate with your family and friends (even if they do stress you out!). An optimistic outlook will help you cope with challenges that come your way.
With all these tips don’t worry if things aren’t perfect. They won’t be. If you can’t get everything done, or if things don’t go to plan, give yourself a break. I always turn to laugher when things become or feel stressed. So, the turkey may have turned into a dog's dinner, the fruitcake may have exploded, and you may have been locked in that crushing moment when two people gave the same gift to someone, but all is not lost! In hindsight, these are hilarious situations. What's better than to laugh off these moments of festive calamity? Sharing laughter helps people realize the most important part of the holiday is the gift of being together.
Denisse Espalter, Executive Contributor Brainz Magazine Denisse Espalter is recognized as a top Life & Style Coach and a sought-after Communications Expert. After multiple life-changing experiences, learning how to pivot her mindset and not let fear hold her back, she created Unboxed Life and Style, a lifestyle brand. She developed a company that not only has amazing self-care & entrepreneur boxes, she also coaches, educates, and inspires women on how to take their life experiences and learn how to evolve with them as their life and style change. She offers courses on how to clean out the layers in your closet to become the better version of yourself and shifting your mindset. Encourages women with Love the Skin You're In program. She teaches how to develop a self-care routine and prioritize yourself and a Leveling Up Entrepreneur course to gain clarity, confidence and build strategies to grow your mindset. Her Book Everyday Woman's Guide to Doing What You Love will be released in June 2021. Her mission: Is to be a resource and teach women to stop doubting themselves. "The more clear you are on what you have - the more confident you will be!"
