The holidays are the season to be merry and bright. Although spending time with family and friends during this festive time is filled with joy, it can also be a time of stress.
It’s easy to become overwhelmed with too much to do – gifts to wrap, holiday meals to plan and prepare, and the worry of going over your holiday budget.
Here’s how you can incorporate self-therapy and mood-boosting foods to naturally elevate your spirits over the holidays.
SELF THERAPY FOR REDUCING STRESS
Stress doesn’t have to ruin your holidays. Use the following strategies to cope and relieve holiday stress:
Walk Away Your Stress
A great way to decrease your anxiety is by taking a walk for 20 to 30 minutes each day. Walking not only gets you out in the fresh air, it gets your brain to release endorphins, a “happy chemical” that can relieve anxiety and depression.
Practice Deep Breathing
One of the best ways to lower your stress is through deep breathing. Find a quiet place to sit, close your eyes and take a deep breath in, thinking of calmness and light. Hold for five seconds and then breathe out, thinking of releasing tension and stress. Practicing deep breathing a few times each day can make you feel calmer and more relaxed.
Have a Tech-Free Day
Your smartphone buzzing every few minutes alerting you of another email or text can quickly raise stress levels. It can keep you constantly on the alert and trapped by your phone. Declare a tech-free day and turn off your phone during holiday festivities.
Practice Yoga
It only takes a few minutes in the morning and again at night to practice a few yoga poses. Practice a 10 minute yoga flow (many are found for free online) that helps you stretch out, recharge, and refocus.
Learn to Say “No”
A leading cause of stress is often by over-committing yourself to social engagements and holiday projects. It’s okay to give yourself permission and say “NO”, especially when saying “yes” feels like it is an obligation.
Get Enough Sleep
Staying up late and getting up early to rush through a busy day is quickly going to put you into a sleep deficit, which can bring on feelings of stress and anxiety. Stick to a regular sleep schedule and give your body time to rest and reset. Tip: Having problems falling asleep? Avoid television and screen time before bed and read a good book instead.
Below are some additional ideas for implementing self-therapy before this holiday season:
FOOD THERAPY FOR REDUCING STRESS
Along with self-therapy and practicing self care during the holidays, there are some foods that can naturally boost your mood. Kick-start your mood and say goodbye to stress by adding these 7 foods to your holiday shopping list:
#1 Almonds and Brazil Nuts
No need to feel guilty for reaching for a handful of nuts. Great for when you are on the go, almonds are high in E and B vitamins while Brazil nuts contain trace amounts of selenium, a mineral that can improve your mood and lower your stress.
#2 Chamomile Tea
Containing plenty of apigenin, an antioxidant that can help promote relaxation and sleep, chamomile is one of the oldest medicinal herbs. You don’t need to give up coffee entirely, but sitting back during the holidays with a cup of chamomile tea can make you feel more relaxed.
#3 Salmon
Rich in omega-3 fatty acids, having salmon a couple of times per week can ease your stress. Salmon also contains vitamin B-12, which can help produce chemicals in the brain that ease depression.
#4 Oatmeal
A bowl of warm oatmeal topped with blueberries isn’t just a tasty breakfast, it is also great for stress. Oats contains an amino acid that your brain changes into serotonin, which can help to balance your mood.
#5 Dark Chocolate
The evidence is here – dark chocolate can make you feel better! Eating a small square each day can lower cortisol levels, also known as the “stress hormone.”
Tip: Making a batch of overnight oats with oats, chopped almonds, and dark chocolate shavings lets you enjoy three mood-boosting foods at one time!
#6 Spinach and Other Leafy Greens (like Beet Greens)
Most of us don’t get enough magnesium, a mineral that can help to lower anxiety. Spinach (and other dark leafy greens) contains ample amounts of magnesium and folate, a B vitamin that can help boost your serotonin levels. Other good sources for magnesium are beans and pumpkin seeds.
#7 Beets
Not only delicious and great for holiday meals, beets are a superfood that can boost your mood. Beets are a great source of tryptophan, an amino acid that can help balance serotonin levels, and betaine anhydrous, a natural chemical that can ease depression.
Tip: Combine two mood-boosting foods by making a fresh salad with spinach (or beet greens) and raw, shredded beets. Add shredded carrots, sliced red onion, and chopped walnuts - toss with a balsamic vinaigrette and you’ve got a tasty and mood boosting holiday side-dish.
Here are some other ways to enjoy beets during the holidays:
ROASTED BEETS AND ROOT VEGGIES RECIPE
Roasting brings out the sweetness in beets. Toss them together with your favorite root vegetables such as potatoes, yams, carrots, and parsnips. Add a tablespoon of coconut oil, season with sea salt and pepper, and roast for 45 minutes. There are many easy and delicious ways to roast beets. For a holiday dish, try Rosemary Roasted Beets and Carrots.
HOLIDAY BEETROOT HUMMUS RECIPE (VEGAN / GLUTEN-FREE)
Vibrant in color, beet hummus is perfect as an appetizer served with vegetables, olives, crackers, and artisan breads. All you need is the following ingredients:
2 large beets
3-4 cloves garlic
2 teaspoons coconut oil
1 can (28 oz) drained chickpeas
1 lemon, juiced
3 tablespoons olive oil
2 tablespoons water
1 teaspoon rosemary or dill
Sea salt (optional)
Black pepper (optional)
Heat oven to 400 °F. Place whole beets and garlic cloves in a roasting pan – roast for about 1 hour or until the beets are tender. Let beets cool, then peel. Put beets, garlic, and the remaining ingredients into a food processor. Process until smooth. Serve in a bowl, garnished with a drizzle of olive oil. For more holiday beet dip ideas, try: Beet Walnut Vegan Dip
Self love and care is important, so don’t forget to take time for yourself during the holidays. By preparing yourself emotionally and mentally for the holidays with self-therapy, along with a focus on mood-boosting foods like the beautiful beet and dark chocolate (YUM!), you’ll be able to enjoy yourself fully with friends and family through the holidays and all winter!
What are your favorite ways for reducing stress during the holidays? We would love to hear from you. Comment below.
About the Author
Heidi is a writer and content creator based in sunny San Diego. She covers topics on wellness, green lifestyle, and vegan/vegetarian diet. When she’s not writing, you can usually find Heidi at the beach or hanging out with her bearded dragon.
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