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Practical Tips for Staying Calm and Grounded
The holiday season, while magical, often brings a whirlwind of activity—shopping, cooking, hosting, and navigating family dynamics. It’s no wonder that many of us find ourselves stuck in a perpetual state of fight or flight, with our nervous systems locked in survival mode. This stress response, while helpful in short bursts, can wreak havoc on your health when it becomes chronic. At Vitality Natural Wellness, we believe in empowering you with tools to reclaim calm and balance, even during the busiest times.
Here’s how to shift out of fight or flight mode and into a state of rest and restoration this holiday season (or during any stressful season in your life):
1. Engage Your Breath
Deep, intentional breathing is one of the simplest and most effective ways to signal your body that it’s safe to relax.
Try This: Practice box breathing—inhale for 4 seconds, hold for 4 seconds, exhale for 4 seconds, and hold for 4 seconds. Repeat for 3-5 minutes to feel an immediate sense of calm.
Why It Works: Deep breathing activates the parasympathetic nervous system, countering the stress response and slowing your heart rate.
2. Prioritize Sleep Hygiene
Holiday parties and late-night gift wrapping can easily cut into your sleep. So can lying in bed worrying about bills, health, relationships, and endless other stressors. However, quality rest is essential for resetting your nervous system.
Try This: Create a wind-down routine an hour before bed. Dim the lights, avoid screens, and sip on herbal teas like chamomile or lavender. Include some gentle stretching if you're craving movement.
Why It Works: Sleep allows your body to repair and process stress, helping you approach each day with more resilience.
3. Ground Yourself in the Present
When the to-do list feels overwhelming, grounding techniques can anchor you in the present moment.
Try This: Spend five minutes practicing mindfulness. Sit quietly and focus on your senses—what you see, hear, feel, smell, and taste.
If this isn't your cup of tea, just try this: look around your room and find/name 5 things that are round. Then 5 things that are square. Keep going with different shapes (or letters of the alphabet) until you feel yourself calm down. It's a great redirection technique when you're feeling overstimulated.
Why It Works: This practice reduces anxiety by interrupting the loop of stressful thoughts and bringing you back to now.
4. Fuel Your Body Mindfully
The sugar-laden treats of the season can spike your energy levels, followed by crashes that exacerbate stress. You don't have to avoid your holiday favorites, but add value to your diet and nourish yourself by incorporating foods that support your body’s resilience.
Try This: Incorporate magnesium-rich foods like leafy greens, nuts, and seeds into your meals to support your nervous system. Consider a balanced plate with protein, healthy fats, and complex carbs.
Why It Works: Stable blood sugar helps regulate cortisol, your primary stress hormone.
5. Move to Release Stress
Physical activity is a powerful tool for releasing pent-up tension from the body.
Try This: Take a brisk walk outdoors or try yoga for stress relief. Even 10 minutes of movement can make a difference.
Why It Works: Exercise releases endorphins, your body’s natural stress relievers, and improves circulation to calm your mind.
6. Set Boundaries with Grace
Overcommitting can leave you feeling drained. It’s okay to say no or delegate tasks to protect your peace.
Try This: Practice saying, “I’d love to, but I can’t right now,” with kindness and confidence. A phrase we like to remind ourselves when setting boundaries is to remember that "'No' is a sentence."
Why It Works: Healthy boundaries prevent burnout, allowing you to focus on what truly matters during the holidays.
7. Incorporate Adaptogens and Supplements
Adaptogens, like ashwagandha or rhodiola, can support your body’s stress response, while supplements like magnesium glycinate can help you unwind.
Try This: Consult with your healthcare provider to explore supplements tailored to your needs.
Why It Works: These natural tools can enhance your body’s ability to cope with stress while promoting relaxation.
The holidays are meant to be a time of joy and connection. By incorporating these strategies, you can step out of the fight or flight cycle and into a more balanced, peaceful state. At Vitality Natural Wellness, we’re here to support you on your wellness journey with personalized care and functional medicine solutions.
Take time for yourself this season—you deserve it!
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If you need personalized support for managing stress and improving your health, please contact us for a discovery call to see if our approach is right for you.