Practicing Self-Care During The Holiday Season
This season, remember to put yourself first in the madness of it all and stop to take some time to breath. There are many things on your 'To-Do' list, we know, but it’s so important to take care of your mental and physical health so you can enjoy all that this time of year brings with the least stress possible!
Here are some ways to put yourself first this holliday season:
1. Just Breathe
If you start to feel anxious and stressed, take a moment to breathe. It doesn’t have to take long—just a few minutes. You can do it in your car, in bed and even at work. Apps like ‘Headspace' or 'Insight Timer' encourage you take a little time to devote to yourself.
Breathing sends the brain the message that it is time to calm down. Within a few seconds your body will begin to relax, and your heart rate will slow. An easy exercise to do is belly breathing
2. Take a Long Shower or Bath
Whether you are stuffed from a delicious meal at your parents’ house or enjoying the holidays at home, nothing can relieve tension and stress like a hot shower or bath. Warm water can have a calming effect on the body and relax muscles. Also, try using your five senses to re-center yourself:
Notice how the water flows on your body, the noises it makes, how warm it feels. If you can, light a candle, and notice how the light reflects on the wall and its smell.
3. Set Boundaries with Others
While it’s good to lend a hand, don’t let yourself fall prey to busy work and obligations.
Building boundaries is one of the most difficult parts of any relationship, but especially difficult with familial relationships. You can't give from an empty cup; you must take care of yourself first before you can take care of anyone else.
Politely let family and friends know that you need a break and time for yourself if you are continuously being asked to do things.
4. Treat Exercise as a Treat and Not a Chore
The holiday season can get so busy that it becomes easy to neglect ourselves by skipping our regular workouts—in fact, it’s usually one of the first things to go. But exercise is a proven stress-reliever.
Sometimes we think of drinking and eating as a way to ‘treat yourself,’ but when we are ‘treating’ ourselves like that every day, we are no longer treating ourselves right. Instead look at exercise as a way to ‘treat’ your body instead of something to get out of the way.
Even a 20-minute walk is better than nothing!
5. Try aromatherapy.
Did you know that certain scents can help improve your state of mind? When properly used, essential oils have calming aromas that may help reduce stress and anxiety. Aromatherapy is generally practiced by diffusing fragrances into the air or applying a few diluted drops to the skin. Your best bet is to find an experienced essential oils consultant who can educate you on the proper practices to meet your specific needs.
6. Paint Your Worries Away!
Studies have shown that cortisol (a stress-related hormone) lowers significantly after just 45 minutes of making art.
A constant undercurrent of anxiety threading through your day-to-day activities can leave you in a regular state of unease. This can start to affect everything from your sleep schedule to your appetite.
Putting paint to canvas allows you to give yourself some space from unwanted, often uncontrollable, thoughts and engage in an activity you can control. You decide what to draw and what colors to add to your design. While focused on the creative process, you aren’t giving energy to your anxiety.
Drawing and Painting can boost mindfulness
Mindfulness refers to your ability to stay present, engaged, and in tune with your thoughts, emotions, and sensations in your body.
Art helps you find your flow
Flow describes an optimal state of mental engagement and focus. In a flow state, you might feel completely immersed in what you’re doing, to the point where you no longer notice outside distractions or troubling thoughts.
There’s also some research to back up the stress-relieving effects of art:
- In a small 2007 study, participants listed 10 of their most significant worries. They then spent 20 minutes drawing or sorting through art prints. Participants who spent the time drawing reported greater improvement in negative mood symptoms than those who simply looked at art.
- In a small 2016 study, adults who participated in 45 minutes of art therapy by sculpting clay, drawing with markers, or making a collage felt more relaxed and had lower levels of the stress hormone cortisol after the art exercise.
- Research from 2018 also suggests mindful coloring activities may help relieve test anxiety, a significant source of stress for many students.