Here are our top 3 tips on managing stress, and slowing down this Christmas!

As the year draws to an end and silly season begins, stress levels tend to be on the rise. It can be overwhelming balancing holidays, family events, shopping, work, and social engagements – all while trying to maintain Christmas cheer. This can have serious impact on your health and wellbeing.  What if we could help you actually enjoy this festive season?  With these 3 tips we think you will be well on your way!

Whilst the hit of adrenaline that accompanies short-term stress is useful for overcoming obstacles (whether it’s a end of year presentation at work or mad dash into the shops for last minute presents), long-term stress is shown to have significant negative effect on the immune system that can manifest into illness. (Salleh, 2008)

Tip 1:  Exercise and Manual therapies are a great way of reducing stress in the body and helping the brain to better regulate stress hormones (Anderson & Shivakumar, 2013).

Tip 2: Practice self-care anywhere at anytime.  I love this quote for this time of year;

 “When you are resting because you are exhausted, you need to remember that you are not wasting the day doing nothing.  You are doing exactly what you need to do…you are recovering.” – anonymous

Tip 3:  In between your visits to Evolve Chiropractic practice Mindfulness Meditation.

Mindfulness mediation is a westernised meditation that is great for beginners.

Here is one example of Mindfulness that you could try;

  • Start by rolling your shoulders back and down, lifting gently from the crown of the head.
  • Focus on your breath. As you inhale the lungs fill from bottom to top. Notice the belly, lower ribs, middle ribs and chest expand. As you exhale the lungs empty from top to bottom. Notice the breath leaving the chest, the mid ribs, lower ribs and belly.
  • This breathing is called diaphragmatic breathing and help to tell your brain that you’re not stressed; it can feel a little uncomfortable to start, as our stress response breathing is much shorter and shallower.
  • Once you’re taking these gentle, slow breaths you’re halfway there.
  • Next breath in, start counting back from 10.” Breath in 10, Breath Out 10, Breath in 9….”
  • Every time you have a thought pop into your head, start back at 10.
  • You don’t need to completely empty your mind or have “no thoughts” just a few minutes of mindful breathing to break up underlying stress perceived by your brain will go a long way.
  • Use this technique anytime, anywhere

Remember to breathe, exercise to relieve stress, share the responsibilities and smile and enjoy. This is a great time of year and a time to enjoy, not be stressed out!

But if you are still feeling a little anxious, you can always come in and get a massage at Evolve Chiropractic. BOOK here or call 8265 5066

References:

Anderson, E., & Shivakumar, G. (2013). Effects of exercise and physical activity on anxiety. Frontiers in psychiatry, 4, 27-27. doi:10.3389/fpsyt.2013.00027

Salleh, M. R. (2008). Life event, stress and illness. The Malaysian journal of medical sciences : MJMS, 15(4), 9-18.