“It’s the most wonderful time of the year” doesn’t always ring true for everyone during the holiday season. While it can be lovely to enjoy time with friends and family, the holidays often bring a fair share of stress, anxiety, and depression. We would all likely benefit from scheduling a therapy session during the holidays but the reality is that most people don’t make mental health a priority during this busy time of year.
Psycamore is always here for your mental health needs, and we’re available for extra support during the holidays, all it takes is a call! Yet if you find yourself hurrying from one event to another and feel your stress rising, there are a few easy mindfulness techniques to decrease holiday stress. These methods can help you stay grounded and relieve some of your stress until you can reach out for professional support.
Mindful Ways to Manage Holiday Stress and Anxiety
- Deep breathing exercises: Practicing deep breathing is so beneficial for stress because it can be practiced virtually anywhere. Breathing in for a certain count, holding your breath, and then slowly breathing out slows your heart rate and promotes relaxation. One particularly effective breathing method for relieving anxiety is the 4-7-8 (breathe in for 4, hold for seven, breathe out for 8). This is effective for stimulating the parasympathetic nervous system as a calming technique.
- Body scan: This involves taking account of each part of your body, from head to toe, paying close attention to areas where you feel any sensation, such as tingling, lightness, pressure, tension, pain, soreness, or tightness. Focusing on where your body feels good, as well as where it is storing tension helps you release it, and soothes in times of stress.
- Meditation: Guided or personal mediation is an art that must be practiced but with time can be very effective for easing the effects of stress.
- Mindful journaling: Writing down thoughts in a very intentional manner can help you identify your stressors and externalize them which makes it easier for you to process the accompanying emotions. Add in a gratitude list and you are well on your way to relieving stress in a healthy and satisfying way.
- Intention-setting exercises: This involves setting a positive intention for a moment, activity, person, or day where you know you’re going to encounter higher levels of stress. Reminding yourself of your intention during the day can be grounding, and can keep your focus on the positive intention rather than being swallowed by your stress.
- Mindful walking: This is the act of slow, deliberate walking while paying attention to the movement of your legs and feet and the sensations they create. This provides an active method of taking a break from your stress and connecting with your body in the present moment.
- Guided imagery: Imagining yourself in calm, serene settings can provide you with a settling break from anxiety and stress. Whatever place helps you feel the most calm and safe, such as a quiet beach, secluded forest, favorite room, can relieve stress.
- Progressive muscle relaxation: Working from head to toe, gradually tighten and then relax every muscle in your body which promotes stress relief.
Scheduling a therapy session as soon as you’re able to attend is always the best course of action. There is simply no substitute for professional mental health treatment and our experienced team is here for you. In the meantime, applying these mindfulness techniques may help you reduce stress and enjoy the holidays a little more!
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