With Christmas right around the corner, many of us will be attempting to repress our inner Grinches as the financial pinch of presents and the hassles of hosting begin to hit. Silly season? More like stressful season, am I right?
But why is Chrissy so stressy? According to naturopath, nutritionist and medical herbalist Lucy Briant, stress is mostly about how we perceive the events that occur in our lives and the thought patterns associated with it, not merely the events on their own. Additionally, the sheer volume of sensory information that we experience - especially at Christmas - can over-activate our stress response, that little thing we know as 'fight or flight', or the sympathetic arm of the autonomic nervous system.
To help with the strains of the season, Briant - one of the two in-house naturopaths at Good Health - has shared with Newshub five simple suggestions for how to cope when Chrimbo isn't feeling all that merry.
Take a break and chill out
"Scheduling in longer periods of self-care and relaxation with activities like gentle walks in nature, playing with family members, meditation, baths, yoga, sleep hygiene routines and so on is essential for our well-being, but taking additional short breaks every 90 minutes helps our hormonal system and circadian rhythm work better," Briant told Newshub.
"Chronic stress depletes your energy, so to maintain energy and productivity you need to 'fill up your tank', mentally and emotionally. Taking regular breaks should do the trick. You can take a quick walk in the fresh air, do some breathing techniques, have a cup of broth or cold drink, read a little, listen to some music, have a chat and a laugh with a mate, get some vitamin D, stand outside and look around at the horizon - which is great for eye health - or do some easy stretches.
"The point is to move right away from whatever work or task it is you're doing, even if just for five minutes. Another way to ease the pressure and give yourself a break is to delegate - you don't have to do it all."
Breathe
"Breathwork is the key to mind-body connection and stress management, and a fast way to fill up your emotional energy reserves. Even just taking a few slow, deep breaths, in through your nose and out through pursed lips can bring a feeling of calm and relaxation," Briant explained.
"Deep, slow breathing stimulates the vagus nerve - the path of communication between your gut and brain - and supports balanced communication between the 'fight or flight' and the 'rest and digest' arms of the autonomic nervous system. It lowers blood pressure through nitric oxide release, stimulates lymphatic flow, and supports digestion.
"There are many calming breathing techniques to try such as ocean breathing, alternate nostril breathing or 1:4:2 breathing, but breathing techniques can energise as well."
Be mindful
"Once you've mastered breathwork, you will probably already find yourself feeling more present in your daily life. Mindfulness or presence is one of the most powerful stress-relievers there are, as it involves focusing on the here and now, or present moment, and the acceptance of one's surroundings and things that are happening," Briant said.
"Acceptance is a key step towards inner peace and calm. It does this by reducing activity in the part of the brain called the amygdala, which is responsible for processing threatening stimuli, supporting a less reactive response to a stressful situation. This leads to more balanced stress hormone levels, including cortisol, and an increase in nitric oxide.
"Mindfulness can be as involved as meditation and yoga practices, or as simple as being still and focusing on the breath and/or the sensations you feel, see, hear, smell, and taste."
Supplement it
"Sometimes you just need a little help to relax and nutritional and herbal supplements are generally safe and can be effective, without adverse effects. Magnesium and B vitamins are key supplements for supporting your energy and calm state of mind through the festive season," Briant said.
"Herbs like chamomile, lemon balm, withania - ashwagandha - and passionflower are great remedies for when Christmas time becomes a little too busy and overwhelming."
Alternatively you may want to consider taking L-theanine, a naturally calming amino acid found primarily in green and black tea that's said to help ease anxiety, stress and insomnia. Briant recommends Good Health Rapid Calm L-Theanine Complex, a fast-acting blend of high-dose L-theanine with magnesium and vitamin D, which claims to reduce stress and panic while promoting relaxation. Another option is the BePure InnerStrength supplement with L-theanine, ashwagandha, and rhodiola rosea root extract to naturally support energy and mental clarity.
If you are on any prescription medications, check with your healthcare professional before using herbal supplements.
Feel joyful
"The main thing is to remember that Christmas is supposed to be a time of joy and celebration, with connection to yourself and to your loved ones as the focus. Joy is a feeling that can be easily accessed through breathing, mindfulness and relaxation techniques combined with doing the things that you love with the people that you love," Briant told Newshub.
"Visualisation of doing things that bring you joy can be a powerful tool when you feel anxious or overwhelmed. On a neurological level, your brain doesn't know the difference between real, watched, or imagined scenes. Jotting down the things you feel grateful for in a gratitude journal can help bring you back to what matters and the true joy of the season.
"Or you could use your journal to write down anything that's making you feel worried or anxious, then set it aside, making it easier to calm and focus your mind. The simple act of laughing brings a joyful feeling.
"Whatever techniques you use to relax, focus your energy on enjoying the people around you and you will get through Christmas in much better shape!"
Mandatory statement: Always read the label and use as directed. If symptoms persist see your healthcare professional. Good Health, Auckland. TAPS PP9660.