Stress Reduction Tips
Like the causes of stress, stress prevention is a personal thing. What may work beautifully for one person might not for another. With that in mind, we invite you to try some of these simple techniques to see which will work for you.
Learn to meditate. Pick a comfortable position. Try sitting cross-legged on the floor (or if you're limber, in a lotus position) or in a comfortable chair. Focus on a word or phrase in your mind. Breathe deeply, in through your nose, out through your mouth, repeating your word or phrase. Don't fight the distracting thoughts; just ignore them. After 10 to 20 minutes, you should feel more at peace.
The deep breathing done as part of meditation can also be used in any stressful situation to help you relax. Combined with muscle relaxation techniques, it can also help get to sleep.
Muscle relaxation techniques. Lie down in a comfortable position and begin to breathe deeply. Concentrate on each part of the body, beginning with the head and working down the body to the calves and feet, be sure to include the face (forehead, eyes, mouth, jaw, etc.). Tense each muscle group then relax it completely. Focus on how relaxed it is, how heavy it feels. This is an excellent way to get to sleep at night, as well as for a quick de-stressing technique during the day. Read more from James Rossiter, M.D., with Columbia St. Mary's, about
how to get to sleep.
Exercise. When the fight or flight hormones have been in full flow for a few hours, try finding time for some exercise to work them out of your system the way your ancestors did. Take a brisk walk to see the neighborhood's holiday lights, get on an exercise bike or treadmill, visit the gym or go outside and build a snowman with your kids. Read more
tips on exercise.
Concentrate on what matters to you. During the holidays, or any time, stop and take stock of what really matters. If you've always believed that helping those in need is important, volunteer at a local charity or food pantry. If contacting distant relations is important, call or write personal notes to them. Then, follow the final suggestion below.
Know your boundaries. You can't do EVERYTHING, so stop trying. Delegate some authority to others. If you're in charge of the holiday dinner, for example, have relations bring dishes to share, or come over the day before and help you with food preparation.
Emphasize the spiritual aspect of the holidays. If you belong to a church, make the holiday services a family event. If you don't, you can still say prayers before the main meal, or have each family member share a personal thought on the meaning of the holidays. Many people create personal rituals, things that have meaning for them.
