Tips on Reducing Stress to Prevent Anxiety During the Holidays

These days it's popular to obsess about our faults and insecurities and limits, of course it is, but it does nothing to move you forward.  And if you happen to stall there, that’s the feeling of “being stuck,” and unable to move forward.  That alone causes added stress and anxiety.  Your limited beliefs will always be there. The question is: do they win, or do you?  Do you rise to the calling of your greatness and service in your heart, or do you routinely shrink back to the thought of what limits you?  Magic resides within you. So live it.

 Do you rise to the calling of greatness in your heart, or do you routinely shrink back to the thought of what limits you?

The temptation to become disappointed, disenchanted and discouraged is real. The remedy to stress is clear: don’t give up on you!

Stress is a legitimate mental condition that can have serious debilitating effects by manifesting in many ways, some physical and others not so recognizable.  High levels of stress are indeed measurable, and the end result?  Self sabotage or worse, pre-mature aging.  Once and for all take an active stand against allowing stress into your life in the first place, and put the advice in this article to work for you in your efforts to lead a healthier lifestyle with greater peace of mind so you can relax and truly enjoy this time of year.

First of all, figure out the main cause of your stress, and see if you can find ways to reduce or eliminate it.  One of the best ways is simply by saying “no” especially to other people’s demands for your time and attention.  Eliminating over commitment is one of the easiest ways to minimize stress and improve performance.  For example, if you've got a friend or co-worker who creates stressful situations for you with demands on your time and attention, segment the amount time you allow for them in advance if you can.  You may even want to distance yourself from them, or stay far away from that person all together.  Who cares what other people might think?  Getting rid of all the large sources of stress in your life will improve your overall attitude, your outlook on life, and your health.  

Simply say no...

Any time you feel stress welling up, you should think about what makes you happy, what fulfills you, and what you want to get done… not what others want you to do for them. Positive and ambitious thoughts can create the proper balance of chemicals in your body so that you can improve your mood on demand.  Too much of a good thing can be just as harmful as well.  Exercise; although it’s a great way to reduce stress can also be used as a way to avoid what causes your stress in the first place.  So keep that in perspective.   

TIP! You may need to see a doctor because anxiety can be too much to deal with on your own. You may want to consider seeking assistance from a professional.

Try minimizing stress by managing your time better.  There is truth in the saying, “Early to bed and early to rise.”  When you are always rushing to get things done, multi-tasking, your body is under constant physiological stress, and believe it or not, the body pushes back just as hard in ways that are hard to understand.  Ease this burden by sharpening your ability to complete tasks in an efficient manner.  Getting things done promptly and systematically will stop everything from piling up, which causes even more stress.  My advice?  The very first thing you do at the start of your day is to get one thing done completely, and do it everyday.  This ritual alone will keep procrastination at bay, which is just another source of stress for most people.

Put an end to procrastination

Secondly, your friends and family will not want to hear about your problems all the time, so pick a time and place that is appropriate. There are times that talking about your problems is necessary. Friends will always be there to listen, so it is vital to use this option to help relieve your stress and anxiety.  Remember, you cannot say the wrong thing to the right person, but on the flip side, you cannot say the right thing to the wrong person.  It’s best to err on the side of caution, state the facts, avoid embellishing the situation, and resist ruminating (repeating yourself) to make your point, and avoid confrontation.  
 
Third, make sure you take some time for yourself every day, no matter how busy you are. You can have a quiet cup of coffee as you read something new, get up early to jump rope, or take a walk during a mid-day break.  These special, quiet times during your day can reduce your stress levels and allow you some time to relax.  If you’ve learned something during that time be sure to teach someone what it is, because it only reinforces it better for you.  That’s why the people you admire seem to have-it-together, and have a certain order to their lives and a level of control most would covet.  So teach someone something new everyday.

TIP! Avoid relying on drugs or alcohol to treat your anxiety, as this will only lead to other problems. Severe and chronic anxiety should be treated professionally, or dealt with in a manner conducive to your well being.

Stress is a major factor in loss of productivity and focus in almost all areas of your life.  Our brains are hardwired to address all human drives, and learning how to harness some of those base drives is the solution to minimize stress and anxiety.  Those base drives include:

• Discipline, 
• Proficiency, 
• Consistency, 
• Thoughtfulness and 
• Association.   

Many people who become stressed are unable to motivate themselves out of their situation.  Amplifying what is great within you will certainly accelerate your life faster than fixing what you “think” limits you.  Most authorities agree how dietary deficiencies can cause widespread health problems just as a deficiency in the base drives above can cause the first signs of stress and anxiety, which left alone or ignored only get worse.

 Amplifying what is great within you will accelerate your life faster than fixing what you “think” is limiting you.

You must become your own change agent.  Recognize the fact you are a product of what you read, what you watch on television, the music you listen to, and the people with whom you spend the most time.  In order to break the chains of stress and anxiety say yes to how you change your environment in what ever way you can.  Get out of your own way, make a connection with someone each day, teach someone something new, care about that person, and grow your list. Listen for unfulfilled needs and desires — and listen for values. After awhile, instead of finding ways to cope with daily stress and anxiety, you’ll need to only schedule time for it once and awhile.  

 

Lewis Meltz

10- Ways to Reduce Holiday Stress

Practice members often lament about... frantic shopping, last-minute gift wrapping, planning multiple parties... as the single most reason for their office visit.

The holiday season can be fun, but it can also be marked by over commitments and stress. Mental-health experts warn that this year in particular, holiday stress will be amplified due to the current financial crisis.

I like to emphasize to my patients the connection between emotional stress and physical health. To help reduce anxiety and stay well this holiday season, I've compiled a list of 10- simple stress reducing tips. You'll be surprised by just how easy it is to remain relaxed during what most would agree are the busiest months of the year.

Physical-Emotional Link

Did you know that emotional stress is linked to colds and flus -- as well as chronic diseases, such as Alzheimer's disease, heart disease, and depression? Chiropractors know that reducing stress boosts wellness and vitality.

That's why I instruct our practice members about the chiropractic lifestyle, which is a mode of living that emphasizes disease prevention through healthy lifestyle choices... something we like to call "First Line Therapy." Keeping tabs on stress is a fundamental part of this lifestyle.

This way of life centers on respecting the connection between body, mind and spirit.

Watching for Early Signs

We constantly strive to urge our patients to be aware of early signs of stress, such as irritability, fatigue, the inability to relax or sleep, loss of appetite, or feelings of being overwhelmed. Don't dismiss these alarm signals as "normal" feelings to be endured by you or others around the holiday season.

Instead of wishing the holidays were over, take action. Consider the following 10- solutions as a blue print to a stress free holiday.

Check-in With the Doctor

Before the holidays get underway, just be sure to schedule an appointment with me, you know one of those 90- day check-ups. Research shows that chiropractic care reduces stress and enhances immune function naturally.

What's more, periodic chiropractic care eliminates spinal dysfunction associated with stress. A common malady, known as a vertebral subluxation, may be sparked by emotional stress. This type of restriction involving an individual vertebra is a condition in which normal segmental resiliency and motion is limited in any number of areas of the spine affecting individual spinal bones, (a.k.a. vertebra) and are not as much out of place, as they are stuck from moving in their normal range of freedom like a rusty or poorly lubricated door hinge.

In this practice I use chiropractic adjustments, specialized and gentle maneuvers, to correct for vertebral subluxations and the accompanying problems they cause and perpetuate.

Maintain a Healthy Diet

Eating a healthy diet, low in sugar and unhealthy fats - and loaded with fresh fruits and vegetables - is a fantastic way to keep stress at bay. In fact, according to the USDA 9 to 13 daily servings of fresh fruits and vegetables is your nutritional minimum wage. For those who find it difficult to consume even this small amount of daily nutrients, we recommend Juice Plus+ as an excellent supplement to your daily nutritional needs.

How is eating nutritiously even possible with the ubiquitous holiday parties and treats? It's not easy, but it can be done. For instance, limit tempting food favorites to just one treat per event, take your time and relish that single morsel... or two, remember moderation is the key.

Design favorite fruit trays for parties, instead of desserts. Prepare craft items, rather than baked goods, for hostess gifts. Substitute olive oil or apple sauce in place of butter. Drink plenty of water and eat several healthy snacks throughout the day, especially before a holiday bash.

Vigorous Exercise

Exercise is a proven stress busting technique. Aerobic exercise literally reduces the production and effects of key stress hormones, such as cortisol.

This month, try creative ways to resume exercise, such as ice skating while the outdoor winter rinks are still in operation, walking the neighborhood to view holiday lights before your neighbors take them down, or try dancing to holiday music. Aim for 60- minutes of aerobic activity each day.
Most importantly, and if you can, try exercising outdoors as often as possible. Connecting with nature is a powerful stress buster. And, a little bit of sunlight will lift your spirits and relieve stress, especially if you suffer from seasonal affective disorder, (a.k.a. SAD) which is also known as winter depression. SAD is triggered by the loss of light during the winter months, or when its foggy and overcast for days on end.

Avoid Holiday Debt

Decide how much you can spend before you shop -- and a stick to your budget. Better yet, stick to cash, and minimize your reliance on credit cards unless you can pay the balance off completely avoiding recurring interest charges... but that's better said than done. If you're overwhelmed with too many gifts to buy consider starting a name exchange. Most likely others will appreciate a break is well!
If you're hosting a party, or even an "After New Year's Party" create a budget for food and decorations, or consider hosting a potluck. Simply gathering friends and family together is special enough. Spending a great deal of money doesn't mean it will be the perfect affair or that anyone will have a better time.

Be Flexible With Your Plans

Are you disappointed when events, such as holidays, birthdays and anniversaries don't turn out as you have imagined? Many people have unrealistic expectations for the holidays, and other special events particularly how family members will interact. That's because we choose our friends not our siblings, cousins or in-laws. This is a major source of holiday related stress. Keep an open mind, and relax... because it's not too hard to be polite for a day or an evening. For instance, if the plan is to drive around and checkout holiday lights and decorations, but the weather or traffic interferes, then adapt quickly without regret or worry. Gathering the family for songs around the fire, or roast marshmallows around a fire pit, or work on a jigsaw puzzle may be just as much fun.

Keep it Simple

Are you planning a five course, gourmet meal for your extended family of 20 plus only to have the next door neighbor's best friend's cousin's uncle show up as well? Unless you are among the rare group of people who consider cooking for large parties a form of relaxation and stress relief, then do youeself a big favor and simplify your meal planning. Focus on dishes that can be prepared ahead of time and then easily reheated. And don't shy away from asking guests to bring a dish or two as well. Remember: Relaxed fun is more important than perfection.

Be Organized

Make a list and check it twice before you shop for groceries or gifts. Sticking to the list will dramatically reduce your often times self-imposed stress.

If you're planning to hit the road, complete a packing list on paper. Pack things a couple days before your trip. If possible, load up the car the day prior to your departure. Plan that you'll run into some holiday traffic, so be sure you have enough supplies on hand to keep kids occupied. Bottled water, finger food, protein bars, and blankets are not only comfort items but easily converted into survival gear should weather or traffic conditions cause an unexpected delay, or worse yet, a disaster... it never hurts to be prepared. Allowing for extra time to travel will further cut down on your stress.

Start Early

Next year shop early for gifts to avoid lines and pandemonium at the malls. Or, better yet, shop online. Many companies offer free holiday shipping for orders placed well in advance. Also, consider purchasing gift cards for anyone on your list. Many supermarkets, big box stores, and other large chain retailers sell gift cards to a vast array of retail outlets.

If you're mailing gifts anywhere -- from the next zip code over to around the world -- don't wait until the last minute. You'll save both money, disappointment and stress.

Appreciate What You Have

Remember that the holidays, and other special celebrations come only once a year -- and that each year is a gift. Be sure to remind yourself to take a moment, slow down and appreciate the beauty around you... at least stop long enough and smell the roses, but not so long as to name it by its genus and species.

Appreciate the simple pleasures of life... the things that are easily taken for granted. Instead of rushing through wrapping the gifts, play some holiday music, or watch a favorite DVD, and savor the process. Don't worry about having every gift perfectly boxed and wrapped. Instead, use gift bags whenever possible. Not only do they save time and frustration, but they're also easily recycled... or used again.

Take a Break
If you've been working nonstop and at a frenzied pace, take time out to do something you enjoy. It may mean adapting your plans a little bit, but preventing stress-related illness should be your foremost priority. Treat yourself to massage, a sauna bath, an hour all alone with a good book, or a special dinner with a friend. Better yet, follow the universal law... and simply volunteer and give the gift of giving... because the more you give, the more you get.

Make it a good day...

LNM






Chiropractic Orthopedic Group