5 Tips to Manage Stress Through the Holidays
The holiday season is a cherished time for many; however, it also brings a great deal of stress and anxiety, which is why it is important to have the necessary tools to manage these feelings if they happen.
Here are five tips to help you navigate the season with ease:
1. Prioritize Self-Care
Taking care of yourself is key to being able to care for others. Set aside time for activities that help you recharge. Whether it's alone time, a walk, deep breathing, self-guided acupressure, a massage, or time with loved ones, self-care is different for everyone. I recommend keeping a goal diary, where you can write down five personal goals to achieve within a set time. This can help with accountability and keeping you focused on your well-being.
2. Learn to Say “No”
Overcommitting can lead to burnout. It’s important to set realistic expectations and prioritize your time and energy. Saying "no" to some events allows you to focus on what truly matters and prevents stress from overcommitting. The stress of overbooking and reducing your personal time keeps cortisol levels elevated, leaving you at risk for increased health concerns and a depressed immune system. Protect your personal time to enjoy the season and stay healthy.
3. Support Your Gut Health
The holidays often involve indulgent foods that can lead to digestive discomfort. You can still enjoy all the sweet treats, but try pairing them with a digestive enzyme, or finish the evening off with a herbal infusion or L-glutamine to reduce uncomfortable symptoms. You can also tackle this issue with foods, increase the number of fermented foods (kimchi, sauerkraut, coconut kefir, tempeh) to help boost the diversity of gut bacteria. If you have concerns about food sensitivities, working with a Naturopathic Doctor can help identify the root cause. Enjoying food without stress should be the goal—don’t let digestive worries take away from the fun.
4. Regulate Your Nervous System
The Vagus nerve plays a key role in regulating the body’s stress response. When you feel overwhelmed, use simple techniques to help reset your nervous system. Try cold exposure (finishing your shower with 30 seconds of cold water), singing or humming, box breathing (inhale for 4 seconds, hold for 4, exhale for 4), or incorporate physical activity you feel you can commit to; walk 30min every day and switch between strength and high intensity interval training. These activities can help calm your mind and body during moments of stress, helping to keep you grounded.
5. Support Your Adrenals
Your adrenal glands produce cortisol, the hormone released during stress. Chronic stress can lead to adrenal exhaustion, disrupting your sleep and making it harder to cope with stress. The months leading up to the holidays are a great time to support your adrenals. Consider adding supplements like ashwagandha, L-theanine or magnesium to your routine. If needed, consult with a Naturopathic Doctor about therapies such as adrenal glandulars or IV therapy.
By focusing on self-care, setting boundaries, supporting your gut and adrenal health, and regulating your nervous system, you can be better equipped to enjoy the holiday season without feeling overwhelmed!
*Not medical advice, please consult your healthcare provider for treatment individualized to you.