Do you often find yourself exhausted and overwhelmed this time of year?
This time of year is often synonymous with joy, but it can also be a major trigger for stress and anxiety with mounting expectations and to-do lists. To help manage your stress and elevate your feelings of joy and connection here are some simple strategies.
Schedule some self-care
Where possible, schedule some self-care each day. Using mindfulness or meditation (an app can get your started) for just a few minutes each day to check in with yourself and see how you are feeling in your body and mind. Try to be gentle and kind with your self-talk.
Physical Activity
Regular physical activity can help to reduce stress and boost your mood (think serotonin and dopamine). It doesn’t have to be a chore, choose the stairs instead of the elevator, a brisk walk around the block or something fun like music in the loungeroom to dance to.
Eat a nourishing diet
As a naturopath, I always focus on eating a nourishing whole foods diet. Try eating a protein source with each meal/snack, this will help balance blood sugars and avoid the afternoon energy crash and cravings. Ensure you are keeping hydrated with 6-8 cups of water throughout the day.
Get a good night's sleep
A good night’s sleep can improve all areas of your health, keeping to a sleep schedule, going to sleep and waking up at a regular time and aiming for 7-8hrs can improve mood, reduce stress, reduce food cravings, support immune health, focus, attention and improve decision making.
Supplements for extra support
When good habits are in place, but your stress levels are still hard to manage, supplements and targeted nutrients can help. Passionflower and lavender are excellent herbs for times of acute stress and anxiety, they work by increasing GABA, a neurotransmitter that helps clam the mind. Another great supplement is L-Theanine, an amino acid that can reduce anxiety and improve mental focus without causing drowsiness, it also can boost mood through its potential to increase dopamine and serotonin. Adaptogen herbs such as Ashwagandha and Rhodiola work synergistically to reduce stress – Ashwagandha has been shown to directly lower cortisol levels, while Rhodiola can alleviate mental and physical fatigue associated with long term stress. Taking an activated vitamin B complex along with Magnesium threonate or glycinate can help replenish nutrients that are often used in high demand during times of stress.
Remember to set realistic expectations, learn to say no when you're feeling overwhelmed, and share the workload by delegating tasks. This time of year holds a different meaning for everyone, often the connecting theme is quality time with loved ones. Focus on those meaningful connections with friends and family, and express your love, appreciation and gratitude openly.
The holiday season is about creating positive memories and enjoying the company of loved ones. By proactively managing stress, you can truly embrace the festive spirit and make the most of this special time.
If you'd like some extra support this holiday season, book a Naturopathy appointment with Tulsi today.
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