The holiday season is almost here, and while wintertime can be a joyful time of connection, it can also be a time of stress for many people. Presents need to be bought, meals need to be prepared, and gatherings need to be planned. For some, the holiday season can bring up hard emotions and memories as they celebrate without loved ones. As the holidays approach, it’s important to take some time for yourself and relieve some of that stress.
Stress can do more than cloud our minds and make us feel anxious. It can also aggravate existing physical health issues. According to the American Psychological Association, chronic stress can raise your blood pressure, cause stomach pains and other digestive issues, and weaken your immune system. Studies have even linked chronic stress to worsening vision loss, specifically for people with retina related conditions.
“It’s important for people to find healthy ways to manage their stress, because it can affect so many different functions of your body,” says Alicia Wolfe of the UW Health Vision Rehabilitation Clinic. “People should focus on finding ways to regulate their body’s response to stress.”
Here are some easy ways to relieve stress that you can begin doing right away:
Deep Breathing
Simple breathing exercises are a simple way to reduce your stress in the moment, Alicia says. Practicing breathing exercises and momentarily focusing on your breath can help center your mind and allow your stress to begin to fade away. Alicia recommends the 5-5-5 method: Take a deep breath for five seconds, hold your breath for five seconds, and deeply exhale for five seconds. Doing the 5-5-5 breathing exercise at least three times can help to calm your mind and alleviate stress.
Meditation
Taking just 10 minutes out of your day to listen to a guided meditation is a great way to quiet your mind of stressful thoughts. There are countless free guided meditations available on YouTube and many podcast apps that can help calm your mind and bring you to a more stress-free space. Find a calm, quiet place to escape to for just five or ten minutes, close your eyes, and follow the instructions given through the guided meditation of your choice. Meditation is one of the most popular forms of stress reduction, and dozens of studies have shown it to be a useful tool in reducing stress.
Repetitive Body Movements
Doing simple, repetitive body movements can help regulate your nervous system and reduce stress. This can be anything from simple tasks like coloring in a coloring book to more complex ones like crocheting. You can even use a stress toy, like a slinky or a stress ball, so long as it involves repetitive movements with your hands. “Any sort of repetitive movement for a period of time has been shown to be helpful,” Alicia says. “Even just going for a walk around the block is repetitive enough to help relieve stress!”
Create Social Connections
Sometimes all you need to declutter your mind is to talk it out with someone you trust. This can be a structured setting like a support group or counseling, or something as simple as hanging out with family and friends. “Laughter really can be the best medicine!” Alicia says. “Social isolation has been shown to increase stress, so just finding ways to be with people we like can be a huge help.”
If you are unsure where to start with any of these stress-relieving techniques, Alicia recommends finding one thing that brings you true joy. Whether it’s hanging out with friends, watching a movie, a hobby or craft, or anything else, doing that joyful act is a great way to keep the stress away. If the approaching holidays begin to weigh heavily on your mind, try practicing one or more of these techniques to make the season more enjoyable.
