Are the holidays leaving you wound a tad too tight? Have shopping, cooking,
and decorating taken the place of peace, love, and joy? If so, just relax.
Relaxation techniques can immediately help calm the body and focus the mind;
boost the immune system; release tension in the chest, diaphragm, and neck;
and actually lower blood pressure and decrease gastric secretions. Make a point
of practicing relaxation, and in the long term you'll be less susceptible to
ailments like heart disease and stroke. In the short term, you'll get through
the holidays without pulling out your hair (or your partner's).
For the truly stressed, making time for relaxation may seem like one more thing
to worry about, but you can keep things short and sweet with these relaxation
methods.
Just Breathe
Breathe slow and deep, emphasizing the exhalation for the most calming effect.
Breathe in through your nose to a count of 4; pause slightly, then breathe out
through your nose to a count of 6, prolonging the exhale. Pause briefly, and
repeat -- several times, if possible. Use this breathing technique as a quick
relaxer and tension diffuser -- not unlike counting to 10 when you're angry.
Sleep It Off
To help prevent -- or at least minimize -- stress and anxiety, aim for an average
of eight hours of sleep a night. If you think you need more (or less), try not
setting your alarm for several days and waking up naturally. Your body will
tell you how much sleep it needs. (But clear this with your boss if you're doing
it on a workday!)
Keep a Good Thought
When you feel stress levels rising, take a few minutes to think positive, restful
thoughts -- a little mental time-out. You could pause to remember why you're
doing all this shopping, cooking, and decorating anyway -- because you love
your friends and family, and you're lucky enough to spend time with them over
the holidays.
Get Moving
You knew I'd get around to exercise, didn't you? Incorporating exercise into
your daily life can help prevent anxiety and depression, and lessen your vulnerability
to stress. But exercise is effective in the short term, too. When you're feeling
overwhelmed, set aside your to-do list and take a short walk instead. You'll
be surprised at its rejuvenating powers.
Stretch Out
While any and all exercise will help reduce stress, gentle and repetitive stretching
movements, such as yoga poses, are especially effective for relieving tension
and focusing the mind. Try the stress-relieving stretches in the related article,
"Stretch It Out."
