It’s meant to be ‘the most wonderful time of the year’ but the pressure of the holidays can often mean a stress overload. So read on for my top tips on finding calm during the festive season.
Though you may look forward to it all year, when Christmas arrives the experience can sometimes feel overwhelming. Trying to get everything ready in time can be incredibly stressful. Add to that finances, family tensions, or pressure to socialise, it’s no wonder stress levels can rise! And, if you often turn to food as a way of coping or rewarding yourself, being surrounded by treats and snacks over the holidays only adds to the tension.
Managing stress levels is important for your health in the long term because stress is implicated in so many different chronic diseases, including heart disease, Alzheimer’s, diabetes, depression, gastrointestinal problems and asthma.
It’s also worth considering that if you’re entering into perimenopause or dealing with a hormonal imbalance, stress can exacerbate many of the symptoms you may be experiencing.
So, here are my top six ways to help keep stress under control in the run up to the festive period:
1: The 10-minute time out
Set aside 10 minutes a day for meditation. Simply sit down in a quiet room with your back supported and eyes closed. Try to focus on your breath and how it feels in the body, you could also try counting each round of breath to keep you focused. Don’t worry if thoughts bubble to the surface, this is completely normal! Simply bring your attention back to your breath and continue until the time is up. If you’re new to meditation or need more support, find a guided meditation app to lead you through the process.
2: Eat regularly
Erratic eating times and skipping meals can lead to a dip in blood sugar levels, which leads to the release of the stress hormone cortisol. It’s difficult when routines go out the window, but try to stick to three meals (with two optional snacks) a day and your digestion will thank you for it. Base all your meals and snacks on protein (meat, poultry, fish, eggs, nuts, beans and seeds), fruit and vegetables and smaller amounts of complex carbs (brown rice, wholemeal bread or pasta).
3: Mindfulness
Preparing and eating your food mindfully not only helps avoid digestive issues, but also helps you to feel calmer. When you start thinking about the lovely meal you are going to prepare, you are getting your digestive juices flowing. The enzymes in your saliva help you break down your food more easily, so, when the time comes, your body is actually ready to start digesting food before you actually put anything in your mouth.
It may sound an incredibly simple step – and it is – but these days we are often so busy that we don’t make the time to think about our food in this way. If you find you’re always eating on the go, rushing through your lunch or having a TV dinner, this is a vital step you are missing out on. So try and spend a few minutes thinking about your tasty lunch before you eat it to get the digestive juices going.
4: Cut back on alcohol and caffeine
I know it’s hard, especially at Christmas when socialising can revolve around drinking, but try gradually reducing your alcohol and caffeine intake. Caffeine causes a release of stress hormones from the adrenal glands – the last thing you want if you are already stressed! At first, alcohol might help to relax you when you’re stressed out (by promoting the release of GABA, the calming neurotransmitter), but it is quickly metabolised to sugar that can lead to a restless sleep, which leads me onto my next tip.
5: Prioritise sleep
Get into a sleep routine that includes relaxing practices such as taking a warm bath with Epsom salts, light reading or stretching. Introduce a digital detox at least an hour before bed (that means no phones, no TV, no laptops or tablets), so as not to disrupt melatonin production (the sleepy hormone). If you feel hungry, a light snack such as an oatcake with almond butter or a few cherries may help to support undisturbed sleep.
6: Eat magnesium-rich meals
Magnesium relaxes the nervous system and muscles so eating foods rich in this mineral, such as leafy greens, avocados, sesame seeds and spinach can help reduce stress.
If the effect of stress or just general busyness gets in the way of your efforts to stay healthy and you’d like to do something about it, I warmly invite you to sign up to be the first to know about my brand new Mind Body Reset programme where we’ll be using yoga and nutrition to find a sense of calm.
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