Stressed about the holidays? The holiday rush and challenges can add even more pressure on people who are already experiencing unusually high stress. Recent research has shown that most people in the U.S. are experiencing moderate to high stress, which makes stress an epidemic in this country. The holiday rush and economic pressures can make stress even worse – and yet this time of year, we’re supposed to be having fun and celebrating!
Here are 5 Conscious Calm Tips to help ease the holiday stress and be able to enjoy the holiday season more fully:
Conscious Calm Tip #1)
Notice the difference between the outside stress (shopping, parties, finances, etc.) and inside stress. Most of us do not pay enough attention to what we’re doing on the inside, in our minds. What we tell ourselves all day long, how much internal story-telling we do – these are inside actions we do have control over. They make a huge difference in how we feel. Bring awareness to how you may be adding to inside stress for more choice, control and calm.
Conscious Calm Tip #2)
Once you have more awareness of internal stress-creation, remind yourself these are choice points where you do have control. Where you put your attention makes a huge difference in how you feel. If you notice yourself focusing on problems for too long, or telling yourself stressful stories, interrupt those patterns. Choose to put your attention somewhere else, or change your physical state (move if you’re sitting, slow down if you’re rushing).
Conscious Calm Tip #3)
Focusing on deeper, slower breathing can be a useful tool to ease high stress. Check to see if you’re breathing is shallow, only going down into the chest area before coming back up. This kind of stress breathing makes it difficult to relax; it can help keep the body in the fight or flight response. Slow your breathing down and deepen it to activate the vagus nerve and the relaxation response in your body. It only takes ten slower, deeper breaths.
Conscious Calm Tip #4)
Interrupting internal stress patterns means choosing where you are going to focus instead. Focusing on what you are grateful for is a helpful way to interrupt those stress patterns and help yourself feel better. And it’s a nice time of year to remember people, events and realities of your life that you are grateful for.
Conscious Calm Tip #5)
The holiday season can bring “have to attend” parties and other obligations. Be sure to consciously balance those with gatherings or rituals that hold meaning for you. Set limits – compromise or say “No” if the obligations feel like they are getting to be too much. The holiday season is a powerful time to create positive memories for yourself and your loved ones. Be sure to include and prioritize activities and get-togethers that will add to your and your family’s treasure chest of good memories.
Laura Maciuika, Ed.D. is the author of Conscious Calm: Keys to Freedom from Stress and Worry. www.consciouscalm.com/book
