4 Simple Ways to De-Stress this Holiday Season
The holiday season is finally coming upon us! Although it is a wonderful time of year, whether it’s attending events, hosting dinners, traveling, or the laundry list of shopping that never seems to get done on time, it can also be stressful. As PTs, we commonly see the way stress manifests itself in the body, and how it can prolong the chronic pain cycle. Therefore, during times of stress, it is important to have tools in your toolbox to get ahead of it, so your body doesn’t “keep score” in your tissues. Thankfully, there are many ways to wind down and re-center when you’re feeling overwhelmed! Here are our top 4 ways to de-stress this holiday season:
- Diaphragm Breathing
Many of us, breathe with our “accessory” muscles of respiration (neck) instead of the primary muscles of respiration, such as the diaphragm. This can contribute to neck pain, headaches, and can perpetuate feelings of stress. The answer: practicing correct breathing mechanics via diaphragm breathing. Not only will this reduce neck tension and facilitate proper ventilation, but it also has been shown to significantly reduce stress and help your body return to homeostasis. This can be done in a structured session during the day or can be incorporated anytime to help you re-center and calm the nervous system.
Laying on your back or sitting, place one hand just below the ribs on your upper abdominal area. Take a deep inhale through your nose for 4 seconds. Picture the air being directed towards your hand, allowing your ribcage to fully expand all the way around. Exhale through your mouth for 6 seconds, letting your belly fall. Repeat 10x or set a timer for 5 minutes. You will leave your session feeling calmer and more refreshed and ready to tackle the rest of the day!
2. Nature Walks
An excellent way to de-stress your body and mind is to get outside in nature and walk. The combination of exercise and nature does amazing things for the body! Not only are you getting the physical benefits of getting your body moving and getting your heart rate up, but you are also experiencing all the amazing benefits of nature itself. Stay present and pay attention to the colors of the leaves, the flow of the water, and the sounds of the birds. Your walk then becomes a form of meditation, talk about 2 birds with 1 stone! Studies have shown that just 20 minutes out in nature 3x/week reduces stress, anxiety, and depression symptoms and improves your overall quality of life.
3. Hydrate
Another way to support yourself during stressful times is to make sure you adequately hydrate. This is especially important for those suffering from anxiety. When you are dehydrated, your blood volume decreases, and your resting heart rate increases. This contributes to feeling MORE stressed because your body is physically under stress. Adequate hydration is an essential component of a calmer, healthier you! Most people need at least 2-3L of water/day. Time to bring that refillable water bottle to the office!
4. Gratitude Journal
Lastly, starting a gratitude journal has tremendous positive benefits and is especially helpful when you’re feeling down or stressed. Each day in the morning or evening, try writing down 3 things you are grateful for. They can be people, places, things, circumstances, or anything! Your brain responds by increasing neurotransmitters and hormones that create a sense of calm and happiness. And you start or end your day in a great way.
We hope you find these tips helpful and can start your holiday season on the best possible foot!