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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