This time of year is supposed to be about joy, togetherness and peace. But it’s no secret that the holidays are often a very stressful time of year for many of us. Then, add on a pandemic, a contentious election, racial tensions, and whatever personal stressors are coming our way and it can become overwhelming.
Let me share that I’m no stranger to stress and anxiety. Anxiety has been a part of my life for as long as I can remember. However, over the years, I’ve learned some strategies to make it more bearable. Here are a few of the main ones that I find helpful.
Focus on what’s important.
Keep the focus on what matters -- being with loved ones and creating memories. In five years, the things that will be remembered are the moments you made. It won't be the gifts. It will be the enjoyable experiences you had together: silly moments, the laughter shared, and the fun you all had that will bring back memories of this Christmas season. Simple things such as planning a night of driving past Christmas light displays while eating snacks, or having your Christmas meal in a different room (even outside) are the things that make the holidays special and memorable.
Limit time on social media and news.
Taking breaks from the news is the first thing I do when life starts to feel stressful. Research from neuroscientist, Lisa Feldman Barrett, shows that social media actually drains the body making it fatigued and ultimately depressed.
Reduce the sugar.
I know. Cake, bread, ice cream…they’re all comfort foods. Besides, with all the cookies and parties, this can be extremely difficult this time of year. However, I have found that I feel better physically and emotionally when I eat a lower carb diet. So, I find healthier alternatives. I search for keto cookie recipes. Also, I don’t go to parties hungry, and I take food that I know is healthier, that I enjoy and can eat. When I do eat the ice cream and cookies, I limit the amount that I have.
Exercise.
This is my medicine! Every day I try to walk or run 3 miles. But even if I only get in half that, just getting outside and moving helps me feel better. Exercise of any kind gets the body moving and according to neurologist Andrew Huberman from Stanford University movement forward triggers dopamine, so that when we feel anxiety/stress, moving forward from exercise develops a 'can do' attitude.
Spend 5 minutes on something positive.
Every morning one of the first things I do is open the YouVersion Bible app and read the verse of the day. Then I spend a couple of minutes pondering what it means and how I can apply it to my life. If the Bible’s not for you, then find something positive that is meaningful for you. There have been many days that I just pet my dog for a few minutes and focused on how good it felt. The bottom line is to focus on something positive every day.
Get plenty of sleep.
Most all of us know that a good nights sleep helps us to feel better. According to research from the Huberman Lab at Stanford University, to ensure a good night's rest, we need to avoid bright lights during the night. The most critical time to avoid them is between 11 pm and 4 am.
View daylight.
Now this one may sound odd, but I truly have found it helpful. Research at Stanford University shows that our eyes are directly connected to the brain. Additional research from Samer Hattar (Head of Chronobiology Lab at the National Institute of Health), and David Berson, Chair of Neuroscience at Brown University found that light viewing in the early day sets the circadian clock for every cell in our bodies, which helps us to sleep better. Just stepping outside for 2-10 minutes every morning is needed and will even help suppress depression.
Finally, these suggestions are what currently work for me. There have been times in my life when it seemed like nothing brought me down from feeling overwhelmed. If you’re at this point, I’d highly encourage you to seek counseling or medical advice. It can make a huge difference for you and your family!
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