Managing Stress During The Holiday Season

 

 

 

 

The holiday season can bring excitement but can also bring high levels of stress and anxiety. People may feel isolated, lonely, worried about money issues and even worried about spending too much time with family members.

 

In this article, I aim to give guidance and useful information to get everyone through the holiday season and bring back feelings of happiness, balance and good health by understanding how the brain works and the importance of practicing mindfulness to reduce stress levels.

 

The Brain

• Most complicated and sophisticated structure of the universe
• Centre point of intelligence, thought, movement, learning and many more functions
• Connects the mind to the body – without the brain the body will not function
• is made up of compartments to help the body to function mentally, physically
• and emotionally!
• The largest area of the brain is the cerebrum which controls physical and mental functions

(below is a basic image of the brain taken from my book)

 

 

How to have a happy and peaceful life

• Good nutrition with carbohydrates, fats, proteins and fibre.
• Eat lots of high vibrational red and green foods such as strawberries, watermelon, oranges, apples, carrots and broccoli
• Avoid alcohol, smoking and processed fatty foods. Overconsumption of these could lead to having an addiction and this is more evident in individuals that suffer from mental illness
• Have a gratitude journal and write something you are grateful for in your life daily
• Keep connected with family and friends via skype, phone and social media
• Join community groups if you are alone
• Regular exercise to help release the happy hormones known as endorphins
• Sleep for at 7-8 hours a night
• Get some daylight as this regulates melatonin – hormone that regulates sleep and waking cycles
• Wind down 45 minutes before sleep
• Rest, relax and recuperate
• Practice Mindfulness techniques

 

Why does practicing Mindfulness help?

• Practicing Mindfulness techniques changes the neurochemistry of the brain and different neurotransmitters are released such as serotonin and dopamine
• for example, when essential oils such as orange are inhaled, our sense of smell instructs the brain to release these neurotransmitters, which bring feelings of joy and calmness.
• Serotonin contributes to our well-being and happiness, and dopamine contributes to pleasure, motivation and learning.

 

Mindfulness techniques

I would like to share some mindfulness techniques I use and I find beneficial in times of stress and uncertainty:

 

1. Breathing – Spend at least 15 minutes a day concentrating on your breath; when breathing in take in all the oxygen to the mind and body, when breathing out release any tension you are feeling. You may wish to include some slow movements to help with the rhythm of your heart beat. Send gratitude to oxygen, the trees and your respiratory system
2. Stretching – Spend at least 30 minutes a day concentrating on stretching all parts of the body. Yoga can be beneficial in this as it also helps you concentrate on feeling calm when you stretch
3. Exercise – Spend at least 60 minutes a day walking, jogging or running outside if you are not self-isolating but you can incorporate indoor exercise as well including dancing, stair stepping, lifting hand weights and media workouts.
4. Mindfulness meditation- Find a nice comfortable place, lie down or sit, close your eyes and pay attention to your breath and your heartbeat and stay in this space for at least 20 minutes (block out any outside noise).

Below I have provided a recipe to create an uplifting meditation kit and activate your senses:

 

Uplifting meditation kit

• 2 drops of mandarin essential oil

• 2 drops of lime essential oil

• 2 drops of grapefruit essential oil

• 2 drops of lemon essential oil in 4.5ml of sweet almond oil in an amber glass drop bottle

Containing a pinch of Himalayan salts and tiny quartz crystals

• Use orange and yellow crystals

•Say affirmation three times: I am vibrant, stress-free and energised!