During the holidays we are often surrounded with images of people who are happy, in love, and enjoying their lives. However, in reality, this time of year can be tiring or bring up painful feelings. Wouldn’t it be nice to get through the season with just a little less holiday stress and a few more moments and calm and peace?
Reducing our vulnerability is so important, especially when we are under a lot of stress!
The following DBT tips are designed to help you find relaxation and decrease your stress during this busy time and also to improve how you are thinking or feeling about the moment and the season.
PLEASED: Take care of your mind and holiday stress by taking care of your body.
Physical Health
Stay on top of your physical health. During this time, it’s easy to become burnt out. Keep up with doctors appointments, treat illness when it arises, and take medications as prescribed.
List resources and barriers
Create practical means for increasing self-care. This can mean setting boundaries with friends and family. Ask for time or space if needed, do what you need to do to keep yourself grounded.
Eat balanced meals
Eat meals regularly, drink water to hydrate, integrate healthy foods to keep your energy levels balanced (i.e. not too much sugar).
Avoid Drugs and Alcohol
Alcohol and other drugs can increase our emotional vulnerability and cause greater risk for challenging emotions.
Sleep Hygiene:
Get 7-9 hours of sleep each night. Avoid long naps that might interrupt your sleep schedule. Limit caffeine.
Exercise
Take the stairs instead of the elevator, go for a walk on your lunch break, visit the park and walk around, catch up with a friend who is in town by getting coffee and walking together.
Daily
Make your PLEASED skills a daily habit by inputting this into your routine.
Other Tools to Cope with Holiday Stress
Muscle Relaxation
After a day on your feet, shopping, or otherwise participating in holiday cheer, sit down and relax your muscles by tensing and relaxing each large muscle group, starting with your hands and arms, going to your head and then working down.
Do Only One Thing In The Moment
Doing just one thing can give you time to settle down in the midst of a frantic or chaotic day. Focus your entire attention on what you are doing now. Let go of the mental list making, worrying, planning, etc. Put your mind in the present and focus your entire attention on physical sensations, such as walking, washing dishes, or decorating.
Give Yourself a Vacation
You don’t need to go to Hawaii to take a vacation this time of year. Give yourself a brief break from everything. Get in bed and pull the covers over your head. Take 15 minutes to immerse yourself in your favorite book, take a long bath, or wrap up in a comfy blanket and watch your favorite movie.
Opposite Action
Let’s face it, the holidays can bring up sadness, regrets and other painful emotions. Change your mood and how you’re feeling by engaging activities that are opposite to how you are feeling. Read emotional books, listen to emotional music or watch emotional movies. If you’re down, do something upbeat like call a friend, buy gifts, exercise, say “I love you”, or think of something you did well.
Comfort Yourself
Do something nurturing, gentle and kind for yourself. Look outside at nature or at some beautiful decorations, listen to music that you find particularly soothing or sing your favorite songs. Surround yourself with soothing comforting smells, like the smell of pine, cookies baking or cinnamon.
Deep Breathing
Lie on your back, breathing evenly and gently. Focus your attention on your breath, coming in and out and the movement of your stomach. As your breath in, allow your stomach to rise. Exhale fully pushing all the air out of your lungs. Continue for 10 breaths.
The holidays bring joy and happiness as well as frustration and stress. This holiday season, you may have many things to take care of, but the most important one is yourself.
“The year end brings no greater pleasure then the opportunity to express to you season’s greetings and good wishes. May your holidays and new year be filled with joy.” – Charles Dickens
