It’s supposed to be “the most wonderful time of the year,” but the pressure of the holiday season can often lead to stress overload. Trying to get everything ready on time can be incredibly stressful, especially for women – a third of whom feel more stressed in December than any other month, according to research. Here’s what you can do about it.
#1 The 10 Minute Mental Trick
Set aside 10 minutes a day for meditation. Simply sit in a quiet room with your back supported and your eyes closed. Try to clear your mind of all worries. Don’t worry if thoughts come to the surface, because this is completely normal! The more you resist, the more it will persist. Simply bring your attention back to your breathing and continue until the time is up. If you’re new to meditation or need more support, find a guided meditation app (e.g. Calm, Insight Timer, or Headspace) to guide you through the process.
#2 Eat regularly
Irregular meal times and skipping meals can cause blood sugar levels to drop, leading to the release of the stress hormone cortisol. It’s difficult when routines disappear, but try sticking to three meals (with two optional snacks if necessary) a day and your digestion will thank you. Base all meals and snacks on protein (meat, poultry, fish, eggs, nuts, beans and seeds), fruits and vegetables, and smaller amounts of complex carbohydrates (root vegetables, brown rice, whole-wheat bread or pasta). .
#3 Reduce your alcohol and caffeine intake
I know it’s difficult, especially at Christmas when socializing revolves around drinking, but try giving up (or significantly reducing) your alcohol and caffeine intake. Caffeine causes the adrenal glands to release stress hormones – the last thing you want if you’re already stressed! At first, alcohol may help relax you when you’re stressed (by promoting the release of GABA, the calming neurotransmitter), but it’s quickly metabolized into sugar, which can lead to restless sleep, which brings me to my next tip. .
#4 Prioritize sleep
Adopt a sleep routine that includes relaxing practices such as taking a warm bath with Epsom salts, reading lightly, or stretching. Introduce a digital detox at least an hour before bed (i.e. no phone, no TV, no laptop or tablet), so as not to disrupt melatonin production (the sleep hormone). A light snack like oatmeal with almond butter or a banana can help promote peaceful sleep.
#5 Eat meals rich in magnesium
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.