Holiday Stress Management

Psychiatry.org claims that a quarter of people in America feel more stressed during the holiday season and for valid reasons. Hosting gatherings, finding perfect gifts and reconnecting with friends and family are all things we look forward to, but that doesn't mean it comes without some hidden weight; However, that weight doesn't have to go unchecked or ignored!

Managing your stress can be as easy as doing self check-ins throughout the day or a quick meditation to center yourself back to a more relaxed state. Breath work, or controlled breathing, is another simple stress relief tactic that can also be done pretty much anywhere at any time. There are different techniques to controlled breathing such as:

-Belly Breathing

-Box Breathing

-Alternate nostril breathing

-The 4-7-8 Method

Belly Breathing

Belly breathing is exactly how you would picture it. This technique focuses the breathing on the rising and falling of the stomach instead of the chest. Slow and controlled breaths will provide the best results for stress relief

Box Breathing

The box breathing method is a four step breathing technique of inhaling for 4 seconds, holding that breath for another 4 seconds, exhaling that breath for 4 seconds and holding your breath at that exhale for the last 4 seconds.

Alternate Nostril Breathing

Again, this technique is carried out exactly how it sounds. To start, in a comfortable seated position, straighten the spine and place your right thumb over your right nostril. Proceed with a deep breath in through the left nostril and close the left nostril with your right ring finger (you should be pinching both nostrils with your right ring finger and thumb.) Release your thumb from the right nostril and exhale the breath with your index finger still covering the left nostril. For the next breath, with your left side still covered, take a deep breath in through your right nostril and pinch your thumb back over it after your breath. Release your ring finger from the left nostril and breathe out. Alternate like so for each breath.

Outside of breathing techniques and meditation, journal prompts to help identify the trigger for stress and anxiety can be ground breaking. Some of us don't even notice we are so stressed out, let alone what factors are the cause behind it. A quick journal session of just getting the thoughts out onto paper is an easy first step toward relieving some built up stress. Monitoring how much sleep you are getting, how much unhealthy sugars you are consuming and how much time you are giving to care for yourself are all important practices to help with holiday and everyday life stress. It is something that deserves your care and attention, don't leave yourself out this season!