There's
no escaping -- it's the season for stress! Whether you love them or
dread them, the holidays tax our bodies and our minds. Spending hours on
your feet shopping and cooking, the constant temptation to overeat and
drink, navigating the holiday social scene -- they all take their toll.
During
the holidays, we're often bombarded with more stress than any other
time of year. This is especially true if you're playing host or
traveling to visit friends and family.
The
holidays require a great deal of physical and mental energy to handle
these seasonal demands of cooking for and entertaining (and sometimes
even refereeing) a house full of extended family. Traveling over the
holidays -- especially with children -- can try the patience of even the
jolliest souls.
For some, the holiday
season can also trigger serious feelings of sadness. Many,
particularly those afflicted with seasonal affective disorder, are
sensitive to the shorter, darker days. And, if you've experienced a
recent loss of a loved one or can't spend time with your family, you
might find it especially difficult to get in the holiday spirit even at
spirited events.
So how can you stress
less and enjoy more this holiday season? Try these simple yoga-inspired
techniques to revitalize your body and mind while calming your nerves --
eorry not, there's no mat required:
Stretch away your stress
If
seasonal stress has you feeling frazzled, fatigued or down, try this
opening, a lengthening stretch to induce feelings of calm and
confidence.
A 2010 Harvard study
showed that holding an open posture for two minutes lowers cortisol (a
major stress hormone) and increases testosterone (a confidence-inducing
hormone).
While standing, simply raise
your arms above your head at shoulder distance. Take five long, deep
breaths. Then inhale as you reach and hold your left wrist with your
right hand; exhale as you side bend your entire body to the right,
stretching out your left side. Hold for a breath or two. Inhale as you
return your arms straight above your head.
Repeat on the other side.
Get-off-your-feet pose
Too
much time on your feet socializing, cooking or shopping? For optimal
stress-relieving results in the least amount of time, take your feet
above your heart.
Simply lie on your
back with your legs elevated by a pillow, up on a chair or even straight
up the wall (known as legs-up-the-wall pose in yoga).
Just
30 to 60 seconds like this will take the pressure off tired legs,
improve circulation and decrease swelling. This is also a good way to
relieve ankle and leg edema after flying or traveling in a car for a
long.
Breathe your way to calm and control
First, focus on exhales as sighs of relief:
Another
flight delay? Uncle Arnold talking politics that are not your own at
the table? You might catch yourself sighing. That's good -- take the cue
from your autonomic nervous system and repeat that sigh of relief, just
bigger and more intentionally as an extended exhalation.
Relax
your shoulders, neck and upper back. Inhale through your nose and
exhale out your mouth, emphasizing your exhalation. Be sure to release
your rib cage downward as you exhale fully.
Repeat
five or more times to feel a relaxation response in your body and mind.
Deep, diaphragmatic breathing engages our parasympathetic nervous
system (the opposite of our fight-or-flight system) and inhibits our
body's production of stress hormones. It also stimulates feel-good
hormones, such as serotonin and dopamine, a neurotransmitter essential
to mood regulation.
Secondly, breathe in self-control to avoid overindulging:
It's
a common tip to count your chews while eating but that can be tedious
and unrealistic. Instead, take two or three long, deep breaths in
between bites to slow down your pace, giving you more time to be present
and aware of your choice to take another bite -- or not. It also
enhances your ability to focus on the sensations of your food -- the
smell, taste and texture --and heighten the pleasure of eating.
