SubscribeHow to Fight Stress (and Extra Pounds ) Over the Holidays
Chronic stress isn't just an unpleasant feeling--it's a health hazard. Not only can it lead to a variety of medical complaints (from heart disease to autoimmune disorders) but it can contribute to obesity.
Don't have the time or the money to take yourself to a spa for a week to mellow out properly? Here are some cheaper, quicker alternatives.
Calm Down Quick
So often you read suggestions for stress relief and they tell you to meditate. Which is a great idea--but some of us just don't have the time or motivation to develop a serious meditation practice. Instead of resolving to do something about stress "some day," think about taking just two minutes today to relax. If you build the habit, your body will gradually start to learn to let go more quickly and easily. And you don't have to do anything fancy or "official."
Try closing your eyes and just breathing slowly and deeply for a few moments. Feel your body in the chair, notice if your muscles are tensed, see if by gently directing your attention there you can let go a little. Or, tense up all your muscles at once for a few seconds (you'll look a bit goofy, so you may want to do this one at home) and then let go again, feeling your muscles start to relax. Does music calm you down? Then carve out 3 minutes of your day to just sit and enjoy a favorite soothing song. Make your relaxation sessions short and pleasurable, so you might actually do them!
Exercise
You know this already--nothing beats stress like exercise. If you're tempted to skip out over the holidays (millions of excuses are readily available), remind yourself that you need it even more now. Bargain with yourself--if you're extra good now, you can take a few days off after the new year. And by then, you may not even want the break.
Use Your Head
Stress seems to be coming from outside demands, right? But often, its ridiculous things we tell ourselves that make things so much worse. Do you look at any hint of minor trouble as a prelude to disaster? Do you live your life with a lot of "shoulds" and "musts?" Are you a perfectionist who feels like a failure if you don't buy the perfect present, plan the perfect party, or make everyone around you happy all the time? If you realize you have these tendencies, challenge them!
A therapist or a good-self help book is the best way. But even without these aids, you can do a lot by listening to what you're telling yourself. Catch yourself saying: "Oh no, I ate three Christmas cookies, now my diet's ruined and I'll never lose weight!" "The bus isn't here yet, and I can't be late to work, they'll fire me!
Learn to spot these exaggerations and argue with yourself. Or, if you find your negative view too entrenched at a given moment, then try to change the subject entirely and think of something more pleasant. Then try it again! And again! (Takes lots of practice to switch gears). Eventually, you can teach yourself to stop making mildly stressful situations much worse.
Practice Gratitude
One of the simplest ways to regain perspective is to make a special effort to notice a few things every day that you appreciate. Could be big things--healthy kids or a safe warm house--or little things, like a perfect cup of coffee or a compliment from a co-worker. Will it make your boss stop barking out ridiculous demands or keep your spouse from running up the credit cards? No, but these frustrations will seem less cataclysmic if they don't dominate your thoughts all the time. It only takes mental effort, not time or money, to look for the positive.
Reach Out
Social support can be a tremendous stress-reducer, but you may want to be selective about who you tell your troubles too. Some folks are really great at helping you gain perspective and feel better about yourself; others may be fun to joke around with, but lack the sensitivity to be good confidantes. Another great way to boost your mood and get a sense of perspective? Help someone out who's worse off than you are. Strangely enough, your generosity may help you even more than the recipient of your kindness.
Anyone else feeling stressed these days? Or got any good tips to share for mellowing out?
I really enjoyed your article. I especially liked your idea of learning to spot the exaggerations. I work on this a lot. One suggestion I can offer is to try to replace a negative idea or comment with a positive one. Doing something like this really changes your mental focus and brings you back to center. And your spirit changes as well.
Happy Holidays!
ReplyLola
Great post! Especially 'Use your Head... argue with yourself'... Tell that duck quacking away in your head to Shut the Duck Up! :)
As for finding time to meditate: Ever heard of Meditainment? http://www.meditainment.com/ I'm not pimping, just recommending - I was sent a free membership. They have a free meditation on the site.
ReplyDon't forget to breathe (deep breaths).
Reply1) Clean out a cluttered area in your work space or home. This can help reduce your stress by much more than you would think.
2) Done responsibly, with someone you love, sex is terrific for stress relief.
ReplyWith all the useless advice being handed out this time of year, it's good to read something that will actually be helpful in the real world! Thank you!
ReplyGreat post Crabby! especially "Use your Head... argue with yourself"... Those voices in your head need to be put in their place or they'll take over the joint!
As for finding time to meditate: (I tried to post a comment with a URL in it before and it didn't show up) Ever heard of Meditainment[dot]com? They have a free meditation, and a large library of simple meditation mp3s. Not your average american stuff - british, and quite good actually. ;-)
ReplyI find that I tend to be WAY too hard on myself this time of year. I feel that if I don't make 3 dozen different kinds of cookies, buy the perfect presents, etc., that Christmas won't be as "good" or something. I've learned that no one really misses all the cookies if I don't bake them; what's REALLY important is spending time with my family.
ReplyGreat tips! Another way to relax and help your body to release impurities is an epsom salt or ginger bath. (fresh or powdered ginger). I don't care for baths but am always glad when I take the time to do one of these.
Another thing I'm working on is watching my reactions. If someone is negative it might set me off, then I might be negative to someone else and the negativity spreads on.
blessings, Annamarie
ReplyWe should all be excercising more and watching our calorie intack. But one thing that can also help that has helped me is weight loss pills like Akavar. There is a lot of controversy about them, but they've worked for me and a lot of people. So if you are really having trouble you might want to give them a try.
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