3 Tactics to Help Alleviate Holiday Stress Symptoms

As defined by the National Institute of Mental Health , stress is the brain and body’s natural defense against danger to help avoid or confront an external cause. The most common stress response is referred to as your fight-or-flight response, which can cause changes in heart rate, blood pressure, and breathing. Proper use of stress management techniques and lifestyle changes can contribute to better mental and physical health overall, especially during the holidays when people are more likely to experience stress.

The Effects of Stress

A study done by the Center for Disease Control found that 66 percent of American workers have trouble falling asleep at night from the physical and emotional effects of stress. Stress has been linked to health problems like obesity, heart disease, and chronic inflammation. According to the American Psychology Association, stress is a common experience for many adults during the holiday season. To help alleviate the symptoms that stress bring, taking care of yourself is the first place to start.

1. Intentional Breathing

Breathing can be a terrific way to help regulate emotions, and it can be done at any moment in time. Through intentional breathing you can activate your parasympathetic nervous system, which helps aid in calming your body during stressful situations. There are many breathing exercises to try, only needing two to five minutes out of your day.

2. Meditation

According to the Mayo Clinic, research states meditation has been proved effective in reducing various conditions. From conditions like stress and anxiety, meditation has also been shown to decrease job burnout and improve attention spans. While most meditation techniques require grounding and set amounts of time, there are also ways to meditate by practicing awareness in daily life.

3. Exercise

By exercising three to four times a week, you can increase your self-confidence, mood, and help the body get out of fight-or-flight response. Any exercise you have time for in your busy day will help you overall. If you don’t have time to go to the gym or take a walk outside, take a midmorning break to stretch or try office exercises. Finding an activity you enjoy, and making sure to set time aside for it, will help make it a consistent activity in your daily life.