Here’s how to stay stress-free during the holidays, according to Middle Georgia experts

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While the Christmas season is typically billed as the “happiest time of the year,” for some it can easily be one of the most stressful times of their lives. However, experts say that there are several ways to keep the stress at bay and your holiday season merry.

According to Dr. James Collins, Ph.D. in biopsychology at Middle Georgia State University, a lot of the stress tends to come from the expectations people have.

“We put a lot of pressure on ourselves, performance pressure and expectations of other people around the holidays — more than we do in our regular lives,” he stated.

Two stressors that Collins puts high on the list are time and money. He says that time demands become more prevalent during the holiday because of the special preparations and social obligations that go along with the season. Adding to that stress is the fact that we live in a consumer-oriented society where holidays are not just about celebrating; they tend to be about buying — lots of buying. Commercialism has taken over with Black Friday, Cyber Monday and now even Giving Tuesdays, where charities are now getting on board.

Whereas children are probably the most excited about Christmas, Collins said they, too, can become stressed during the season because they feed off of their parents’ stress. Although it varies due to the age of the child, Collins says that kids in general tend to take on the stresses of their parents.

So what can be done to help make the holiday season more merry and less stressful? Kathy Malone, director of Matthews Athletic Center at Wesleyan College and also the coordinator of health and physical education, said although different things work for different people, exercise can help, such as hard heavy burning cardio classes like cycling, running or crossfit. Mind and body awareness classes such as Yoga, meditation or Tai Chi may work well for others. Although you can stream Yoga online, Malone recommends practicing with someone certified to teach it, in order to learn the proper form and prevent injuries.

Both Collins and Malone suggest going out in nature as a stress reliever. While some people like to hike and others like to sit out in nature while practicing breathing, it all helps to reduce stress and lower the blood pressure. Playing unplanned and unrestricted games such as throwing a frisbee or football or walking a dog can also reduce stress.

“Something I prefer when I am stressed is to get out in nature,” expressed Malone. “Some people like to hike and some like to be out sitting in nature practicing breathing and yoga. Breathing in nature helps reduce stress and lowers the blood pressure. Using essential oils like lavender and lemon can help you relax and improve your mood.”

Although everything cannot be planned because something inevitably is going to go awry, Collins said it is important to plan ahead and try to stick your normal life routines as much as possible. Having realistic ideas about what is supposed to happen over the holidays before the holidays occur can help you’re your reactions when the unexpected occurs.

Being in tune with what is going on with your body will go a long way with handling stress, Collins says. Using breathing exercises and relaxing different body parts for 20 to 30 minutes, will make a huge difference. Listening to audio stories will take your mind off things and pull you into a story, which helps take your mind off stress. Some music can also work.

“If you’re slow breathing and slow relaxing and tensing muscles, it is an opposing process to your body’s stress response, so your brain can’t be stressed and relaxed at the same time,” he explains. “When you get stressed, your breathing rate goes up. Breathing slow and deliberate is a counter-action.”

Malone suggests an app called Headspace, which talks in a calming voice and helps you meditate. She says it is something you can use throughout the day, whether you’re sitting at your desk or stuck in traffic. There are other “calm” apps that have music with rivers flowing, ocean waves and other calming sounds. These types of sounds help calm and lower the blood pressure.

A healthy diet is also essential to staying stress-free during the holidays. While eating carbs and sugars is immediately self-satisfying, they wear off quickly, cautions Collins. Instead, you should eat colorful veggies during the season and be aware of the fats and sugars in those delicious casseroles at the holiday meal. Malone suggests drinking lots of water and not overdoing the alcohol.

“If you can fit in a spa day for a massage, a ‘me’ time, it is always nice… as well as a pedicure,” Malone recommends. “Take some ‘me’ time. If you’re so focused on the family and doing everything perfect, take some ‘me’ time, and don’t feel guilty about it.

Stress Relievers

Do:

• Eat bright colorful vegetables that are steamed or raw
• Exercise
• Have unrestricted “play” time for the family
• Use essential oils such as lavender and lemon
• Plan ahead and stick with a routine
• Make lists
• Listen to music or stories while the car
• Talk with family

Don’t:

• Eat high in sugar and fatty foods
• Multi-task
• Spend hours playing video games
• Go over budget

This story was originally published December 9, 2019 at 8:40 AM with the headline "Here’s how to stay stress-free during the holidays, according to Middle Georgia experts."