1️⃣ Mindful Breathing: No, it’s not cliché! Taking a few minutes to concentrate solely on your breath can alleviate stress almost instantly. Whether you’re in a crowded mall or dealing with holiday planning, a moment of deep breathing can center you.
Dr. Andrew Huberman states that the “fastest way to lower your level of stress, (in real time) is to do this breathing technique. It is ONE thing you can do IN THE MOMENT that changes you physiologically.
Here’s how to do it:
- Take a double inhale through the nose. The first one is a complete inhale until your lungs feel full then you sneak in a little bit more on the 2nd
- Slowly exhale through the mouth until the lungs feel completely empty.”
2️⃣ Move and Stretch: Don’t let your fitness routine falter because of the holidays. Exercise can be a great stress-reliever. Even if you can’t make it to our studio, sign up for one of the virtual classes. If you don’t have time for a full class, take a brisk 10-minute walk. It will do wonders for your body and your attitude.
“Immediately after an exercise session, the brain is flooded with neurochemicals that help regulate mood,” says Jennifer Heisz, Ph.D., an associate professor in the department of kinesiology at McMaster University and the author of Move the Body, Heal the Mind. This includes endorphins that reduce pain, serotonin to help us stay calm” (excerpt from Prevention Article on “Walking for stress Reduction”)
3️⃣ Indulge Mindfully: Holiday treats are tempting; we get it. But they can also lead to energy slumps and stress. Indulge, but be aware of what you eat. Remember, a balanced diet can positively affect your mood and energy levels.
Dr. Uma Naidoo founded and directs the first hospital-based Nutritional Psychiatry Service in the United States. She is the Director of Nutritional and Lifestyle Psychiatry at Massachusetts General Hospital (MGH). Click through to listen to a podcast about how your food impacts your mood. She also has several books that are a worth read: This is Your Brain on Food and Calm Your Mind with Food.