Tuesday, December 10, 2013

5 Tools to De-Stress this Holiday Season


Ah, the Holiday season.  A time filled with family, football, and of course fabulous food! A time for us to relax, enjoy the company of our loved ones and give thanks for what we have…If only it was that simple! Let’s not forget the shopping, pushing through the hustle and bustle, colder weather, shorter daylight hours, cold and flu season, hosting the in-laws and hectic traveling that often accompanies the holidays. Not to put a damper on it, but I think most of us need to whip open the “stress management toolbox” to prevent any meltdowns!

Here are 5 tools to add to your Stress Management Toolbox this holiday season:

      1.      Breathe! We do it all day, every day, all night, and every night, since the day we were brought onto this earth.  But are we doing it all wrong? During times of stress you may notice that your breathing is shallow and quick. To help relieve stress when it strikes, try taking a deep breath in through your nose, counting to four, feeling your belly expand with air. Release the breath out of your nose, counting to four, and feel your belly release the air. Do this for ten full breaths.

      2.      Be Present. It sounds so simple, but people rarely concentrate on the present and instead concentrate on the past or the future. Stress will come when you worry too far out of your current level of control. When a stressful situation arises, pay attention to the present moment by focusing on your senses. What can you smell? What do you see? Can you hear the birds chirping? How does your body feel? Bring yourself back to the present situation and your stress will ease away.

      3.      Hang out with your pet. Studies show that pets help humans to lower their blood pressure and cortisol levels and boost oxytocin, the body’s happiness and relaxation hormone. If you have a pet, spend some quality time together during the holiday season. If you don’t have a pet, you may gain the same stress-relieving benefit from brief encounters with a neighbor or friend’s pet!

      4.      Adaptogenic Herbs. What’s that? They are herbs that help the body adapt in the face of physical or emotional stress.  These herbs or herb blends have been used for centuries and are considered safe and efficacious. At the University of Maryland Center for Integrative Medicine clinic, we often recommend the herbs Ashwagandha and Rhodiola to help patients manage stress and other conditions. Ask your clinician about our supplements at your next visit!

      5.      Be in Nature. Research shows that being or even looking at nature can help relieve stress. Often as the days get colder and shorter, people limit their exposure to the outdoors. Try making an effort to get outside during Thanksgiving time and maybe throw around the football, walk the dog, or even take a stroll through your neighborhood or a park. Breathe in the cool, fresh air. Notice the changing colors all around you. Smell the crisp, autumn day. Be present in nature!

Follow even one of these tips and your stress should be cut in half during this often stressful time of year. Have a happy, healthy, and stress-free Holiday season!


To schedule an appointment to see Erin Peisach, call the Clinic at 410-448-6361 or email them at CIMClinicInfo@som.umaryland.edu.

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