Christmas week is upon us, and if you’re like me, you’ve felt the stress building. It’s a hectic week and there are still many tasks to do. Over the years I’ve acquired a few skills that help me recognize and manage my stress. I’m certainly still a work in progress – but my stress toolbox has grown to the point I don’t immediately feel out of control with my circumstances.
Recognizing my stress signals is a major first step to dealing with stress. Noticing, however is half the battle. The next step has been to STOP, and give my stress signs the attention they deserve. This pause allows me to check in with what’s happening in my body and mind.
Once I am aware of what I need, I can try a few tactics to relieve stress in the moment – or preempt it during particularly anxious times like Christmas week! The following are a quick run through of tools I use for my body and mind when stressed…some of which I will use in the next few days 😉
Move Your Body
Any form of exercise, from walking to lifting weights acts as a stress reliever. Exercise increases your endorphin levels, those happy feel good hormones in your body. It also decreases tension, improves your mood and self confidence, and helps you sleep better.
In those moments when stress is high, stop and take a walk around the block. Or do 10 air squats to release some tension. Put on your favorite Christmas song, and get your groove on 🙂 Or if you need a quick burst of energy, do 5 burpees! Get your body moving to help you move out your stress.
Plan in Breaks
If you know you’re doing a task that requires a chunk of time, schedule in brief breaks every 30 minutes. Thirty minutes goes fast, so consider setting a timer. These can be a quick 30 seconds to stand and stretch, or look away from the computer screen, allowing your body a little break before getting back to work.
Deep Breathing Visualization Exercise
If you can, give yourself 5 minutes to sit down in a comfortable position, with eyes closed or open. Take a deep breath in through your nose at a count of 4, inhaling so your belly moves outward. As you breathe in, imagine that you are sucking up and capturing all of the stress tangled up in your body. As you breathe out, slightly purse your lips, and breathe out at a count of 4, imagining that you are forcibly expelling all of the stress you just gathered during inhalation. Repeat this process 4 or 5 times, visualizing that you are gathering up every bit of stress hiding in your body, and pushing it out with each breath.
Be Aware of Your Expectations
What kind of Christmas are you envisioning? Does it involve the word perfect? We’d love everything to go off without a hitch, but life doesn’t always work that way…especially during the holidays. Kids get sick, cookies don’t always turn out, and sometimes our treasured ornaments break.
The trick is to be aware of our expectations of events and people. Is what you’re hoping for realistic? Is it something you can control? If the answer is no, perhaps it’s an opportunity to pivot and focus on what you can control, which is yourself and your response to situations. Plus, there’s beauty in the imperfect. It’s the variety and spice of the holidays. And if you expect there to be imperfections (because there always will be this side of heaven), you may not quite as disappointed by it.
Strategize Your Visit
Chances are you are going to visit with family this Christmas. Being around family is a wonderful blessing – and it’s also likely it can get a little stressful at points. If you find being around your family evokes a stress response, consider a strategy for your visit:
Cover your visit in prayer before you go – be specific with your requests e.g. Please give me an extra amount of patience when everyone asks me why little Jimmy isn’t potty trained yet. And pray for the hearts of your family to be softened.
Make sure you’re united with you spouse/loved one. Be on the same page about your goals for the visit. Be each others support system when times get tough on the family of origin front. Find little ways to connect with each other, especially since you’re out of your typical routines of everyday life.
Plan to be gracious and forgiving. The holidays are stressful for everyone, not just you. Sometimes family will not be at their best – and sometimes you may not be at your best. Go into it armed with the benefit of the doubt for your loved ones and an extra measure of forgiveness.
If you don’t have family during the holidays, reach out to friends. Don’t let yourself be lonely this season. Go shopping with a friend. Be bold and talk to those who care for you about your feelings. And if you have no dear friends, volunteer at a nursing home. You will most likely find others who are feeling the same way you do.
Is it worth it?
We might decide that the thing we’re stressing over may not be worth it once we step back and reflect. Ask yourself honestly if the object of your stress is worth it. Give yourself permission to check in with your priorities and decide if this is what is really important for your time and energy. Maybe you decide it’s not and you can shift your focus to what matters to you.
Be Proactive about Stress
We can take steps to address stress before it’s even happening by using deep breathing. When you wake in the morning, while you’re still in bed, take 5 deep, comfortable breaths in through your nose and out through your mouth. Imagine that you are breathing in the new day full of possibilities, letting it fill you with energy, from head to toe. I like to recall the passage Lamentations 3:23 “they (the LORD’s mercies) are new every morning, great is His faithfulness” as I breathe in deeply.
As you exhale, release any looming stress for your upcoming day. Or take a series of deep breaths throughout your day, intentionally filling your body with oxygen and calm.
Talk to someone
Talking aloud to a friend or family member about our stress is another powerful way to care for ourselves this season. Send a text, go on a walk, or give a quick call. Whatever it looks like, don’t hesitate to reach out to friends when you need to talk. You could even coordinate holiday tasks with a buddy – wrap gifts together or join a friend at a dog park.
Stay Connected to Your Lifeline
Lastly, but most importantly, keep your eyes on Jesus. After all, it’s His birthday and He came to earth that we may have life, and to the fullest. I guarantee He did not intend a full life to include unmanaged stress during His season. Lean into Him as you also practice some physical and mental ways to relieve your stress.
Bethel Wellness 