Stressed Out by the Holidays?
As if I needed a reminder - I heard you twice the first time!! - I've been told the holiday season can heighten one's stress level.
That's nothing to dismiss, according to Harvard Health Publications, because many highly regarded studies link chronic stress to ailments such as heart disease, stroke and a weakened immune system.
Fortunately, the Harvard Medical School offers some practical advice for the next time you snarl at the suggestion of holiday cheer: Remember to breathe.
Seriously, the following "mini-relaxation" techniques work and can be tailored to the amount of time you have available.
When you've got one minute
Place your hand just beneath your navel so you can feel the gentle rise and fall of your stomach as you breathe. Breathe in slowly. Pause for a count of three. Breathe out. Pause for a count of three. Continue to breathe deeply for one minute, pausing for a count of three after each inhalation and exhalation.
Or alternatively, while sitting comfortably, take a few slow deep breaths and quietly repeat to yourself "I am" as you breathe in and "at peace" as you breathe out. Repeat slowly two or three times. Then feel your entire body relax into the support of the chair.
When you've got 2 minutes
Count down slowly from 10 to zero. With each number, take one complete breath, inhaling and exhaling. For example, breathe in deeply saying "10" to yourself. Breathe out slowly. On your next breath, say "nine," and so on. If you feel lightheaded, count down more slowly to space your breaths further apart. When you reach zero, you should feel more relaxed. If not, go through the exercise again.
For more information, you can download the free Harvard Medical School Portable Guide to Stress Relief.
"I am."
"At peace."