Holidays should be a time to relax and enjoy spending lots of time with friends and family. Instead, for most, it’s a hectic time of year with a schedule crammed full of party planning, last-minute shopping and organizing the big family dinner. This can lead to a great deal of stress, a lack of sleep, and ultimately holiday burnout, which is anything but jolly.
So here are some tips to managing holiday stress:
1. Plan out your time and prioritize tasks. Break down larger to-dos into smaller, manageable tasks complete with schedule and try to follow it. The key is to set realistic goals.
2. Dare to say no. One more little thing may be the straw that breaks the camel’s back. It’s okay to say “No, I can’t.”
3. Take care of yourself. Make time for some daily exercise or movement and be sure to eat three balanced meals per day plus snacks—even if it means packing them and taking them to the mall.
4. Count to 10. Before you say or do something you’ll regret, step away from the stressor and collect yourself.
5. Take a walk or soak it up in the tub. Make time to engage in at least one enjoyable activity per day.
Getting more zzzs
1. Listen to your body. A sleepless night can be a sign that you need to take better care of yourself during the holidays. Are you putting too much pressure on yourself? If the all-day family marathon stresses you out, try to simplify your plans by reducing the number of long car trips to visit relatives. Instead, try spending the holiday with your own family by heading out of town for a quiet celebration.
2. Be good to your body. Although it’s tempting to have a steaming mug of coffee with a slice of chocolate cake after dinner, try to watch your caffeine intake before you hit the sack. Alcohol, caffeine and other rich foods can give you heartburn or acid reflux and will keep you tossing and turning all night.
3. Clear your mind. Protect your pre-sleep routine by dealing with any problems or making up your list of things well before you settle down for the night. This way, you’re keeping these concerns from following you to bed.
4. Can’t sleep? Leave your bedroom. When you find yourself worrying about your shopping budget, going over your to-do lists, and you’re still awake after 20 minutes, leave your bedroom. Do something that relaxes you and don’t return to bed until you feel sleepy again. Why? Being upset or awake for long periods of time in a place where you should be sleeping will create an unintended association between your bed and feeling anxious. This is one of the ways that a temporary sleep problem turns into chronic insomnia.
5. Take a lack of sleep in stride. During stressful times like the holidays, it is natural to experience disruptions to your sleep. Don’t worry. Your body has a built-in system that compensates for sleep loss naturally by increasing the quality, but not quantity, of your sleep on subsequent nights. However, temporary loss of sleep can turn into insomnia if you become too preoccupied with not sleeping well at night. Try not to catch up on your sleep by sleeping in, napping during the day or going to bed earlier. Your body will actually keep you from falling into a deep sleep. Instead, try to stick to your normal sleep routine and do something relaxing like taking a warm bath or meditating before you fall asleep.
Source: Ryerson University
