5 Tips for De-Stressing During the Holidays

by Mary Wissmann, MS, RD, LD
Nutrition and Health Education Specialist
University of Missouri Extenson
314-615-2911, WissmannM@missouri.edu

It’s easy to get overwhelmed and overstressed by the numerous demands of daily life. Add in holiday shopping, family gatherings, house guests, and other demands on our time, and the holiday season can become a significant period of stress. This leads to increased blood pressure, headaches, trouble sleeping and more.

Long-term stress and worrying are more serious health concerns. They can lead to insomnia, weight gain, depression, and even more serious complications with diabetes, heart disease or other chronic conditions.

Using simple techniques to calm and de-stress your daily life, particularly this holiday season, will help you to respond in a healthier way to both minor and more serious stressful situations. Over the long term, remaining calm and relaxed not only improves your mental health, but it also can prevent more serious health complications associated with chronic stress.

1. Take a breath. Taking a deep breath or two is one of the quickest and simplest strategies to use when feeling stressed. It doesn’t require special equipment, and it can be done any time, any place. Focusing your mind on breathing brings you into the present and provides a moment of peace from daily stresses.
2. Say “yes” to you. Do something you enjoy. It can be as simple as spending a few minutes playing with a pet, talking to an old friend, or reading a good book. Saying “yes” to you allows you to forget about worries and stresses and enables you to take care of yourself instead of always taking care of others. 
3. Be aware. Notice what your body is trying to tell you during a stressful situation. Be aware of your thoughts, feelings and body sensations. Next time you are stuck in a traffic jam, notice how your body reacts. Does your mind start to race, thinking about all the things you could be doing instead of sitting in traffic? Do you feel yourself getting angry or annoyed? Does your grip tighten on the steering wheel? Does your heart rate increase? As you become more aware, notice as your reaction to the stress begins to change.
4. Choose physical activity that fits you. Physical activity can improve your mood and physical health, and it can even help you sleep better. However, it is crucial you choose the type of activity that fits your needs. Do you prefer being active outside with nature or indoors? If you like being outside, then joining an expensive gym isn’t right for you. If you choose activity that doesn’t fit your needs, you’ll use every excuse to avoid physical activity.  Look back at failed attempts of exercise plans. What were you trying to do that didn’t work? Tune into yourself and your needs.
5. Make a “Life is Too Short to…” list. Make a list of all the things your life is too short to waste your time doing. Examples: reading junk mail, spending more time cleaning up after your kids than playing with them, etc. Write everything you can think of in two minutes. After creating this list, study it, add to it if needed. Think about how you spend your time. Make sure you’re doing things that really matter to you. Long-term stress is often the result of spending too much time doing things that aren’t important and not enough time doing things you really care about.

If you’d like to learn more about dealing with stress in a more positive way, sign up for an MU Extension program offered after the holidays.

What: Taking Care of You – Mind, Body, Spirit

When:  Thursdays 12:15–1:15 p.m.  (Jan. 19, 26, Feb. 2, 9, 16, 23, March 1, 8)

Where: University of Missouri – St. Louis, JC Penney Building, Room 402 (formerly 225), St. Louis, MO 63121

Registration Fee: $25. Class size limited to 20.

Deadline:  Jan. 17

For information or to register: Contact Mary Wissmann, WissmannM@missouri.edu, 314-615-2911.