As the holiday season approaches, the excitement of celebrations and gatherings often brings with it added stress, which can impact both your mental and physical well-being. Between family events, shopping, and year-end work deadlines, it’s easy to feel overwhelmed. During this time of year, it’s important to pay extra close attention to self-care, relaxation techniques, and ensuring you’re getting enough quality sleep.
In this guide, we’ll explore how you can de-stress with some simple tips, embrace the calming power of fall aromatherapy, and develop healthy sleep habits to keep you feeling your best throughout the hectic holiday season.
De-Stress Tips for the Holidays
Balancing the demands of the holidays with your own well-being is essential for avoiding burnout. Here are some proven strategies to keep stress levels in check:
1.Practice Gratitude
Maintaining a positive mindset can help you better handle holiday stress. While it’s normal to feel pressure during this busy time, focusing on what you're grateful for can shift your perspective. Studies have found that practicing gratitude writing — jotting down three things you’re thankful for — has been shown to reduce stress and boost overall happiness.(1) Grab a small notebook and your favorite pen and place them at your bedside. This will make it easy to jot down three quick notes before you begin or end the day.
2. Meditation and Mindfulness
Meditation is a powerful way to center yourself amidst the holiday chaos. Setting aside just 5-10 minutes each day to sit quietly, breathe deeply, and focus on the present moment can significantly lower your stress levels. Research shows that mindfulness meditation helps reduce anxiety, promotes relaxation, and improves sleep quality.(2) If you are new to meditation, try starting with a simple breathing exercise called box breathing. Inhale deeply for four counts, hold for four counts, exhale for four counts, and hold for four counts. Repeat this process until you feel more relaxed.(3)
Download the SunnyFit® app and access a full library of guided meditations.
3. Exercise Regularly
Physical activity is one of the best ways to combat stress. Exercise boosts endorphins, which naturally elevate your mood and decrease feelings of anxiety.(4) Whether you prefer a brisk walk in the crisp fall air, a home workout, or a yoga session, staying active can help you stay calm and centered throughout the holiday season.
Even a short, 15-20 minute Sunny workout can make a big difference. Consider making it a daily habit to move, whether that’s taking a quick walk after a meal or stretching during work breaks. As little as 10 minutes of moderate exercise can release tension and boost your mood.
Here are three short invigorating workouts to try:
4. Unplug from Devices
The constant stream of notifications, emails, and social media updates can add to holiday stress. Studies have found that increased screen time results in significant adverse effects on physical and psychological health.(5) Designate time each day to unplug from your devices and be fully present. Instead of scrolling through your phone before bed, consider reading a book or journaling. This can help you unwind more effectively. Giving your mind a break from digital distractions reduces overstimulation and promotes a greater sense of peace. Not only that, but it allows you to truly focus on the important relationships in your life, free from outside influence.
5. Indulge in Simple Joys
Taking time for yourself is crucial during the holiday season. Self-care can include a variety of activities, such as eating a healthy diet, meditating, painting, hiking, journaling, or doing a crossword puzzle. It can also include spiritual practices or the habit of prioritizing yourself. A well-balanced self-care routine can include activities that address mental, emotional, physical, environmental, spiritual, recreational, and social needs.(6) These small moments of joy can rejuvenate your mind. It’s all about carving out “me time” amidst the busy schedule to relax and recharge.
6. Utilize Fall Aromatherapy for Relaxation
Aromatherapy is a natural way to reduce stress and promote relaxation.(7) Fall brings with it a bounty of cozy, calming scents that are perfect for creating a soothing atmosphere. Essential oils are commonly used in diffusers, baths, or simply inhaled for a quick sense of calm. Studies have found that essential oils have beneficial effects on the nervous system.(8) Here are some popular fall scents to incorporate into your de-stress routine:
- Cinnamon: Cinnamon is a warming, spicy scent that evokes feelings of comfort and relaxation. It’s perfect for creating a cozy atmosphere during the colder months. Try adding a few drops of cinnamon oil to your diffuser while relaxing or reading to create a warm ambiance at home.
- Pumpkin Spice: Nothing says fall like pumpkin spice. This blend of cinnamon, nutmeg, and clove brings a sense of nostalgia and comfort. Using a pumpkin spice-scented candle or diffuser can immediately lift your spirits and reduce stress.
- Clove: Clove is a grounding, earthy scent that helps promote relaxation. It’s warm and spicy aroma makes it perfect for unwinding after a long day. Clove essential oil is great to diffuse in the evenings or mix with a carrier oil for a relaxing massage.
- Vanilla: Vanilla is known for its calming and soothing properties. Its sweet, comforting aroma can help ease stress and anxiety, making it a perfect scent for fall evenings when you need to unwind. Vanilla can also be combined with other fall scents like cinnamon or clove for a delightful aroma.
- Cedarwood: Cedarwood has a deep, woody scent that is grounding and relaxing. It is especially beneficial for promoting restful sleep and reducing stress, making it an ideal choice for your evening wind-down routine.
- Sweet Orange: If you’re looking for something refreshing, sweet orange provides a burst of citrusy energy that can uplift your mood. Sweet orange is perfect for balancing the heavier, spicy fall scents, giving you a boost of brightness when you need it.
- Frankincense: Known for its calming effects, frankincense helps promote a sense of peace and tranquility. This resinous, slightly spicy scent is a wonderful addition to your fall aromatherapy collection and is especially helpful for decreasing holiday-induced anxiety.
Healthy Sleep Habits for the Holidays
Getting enough quality sleep is crucial during the holidays when stress levels tend to rise. Sleep not only rejuvenates your body but also helps you better manage the demands of the season. However, the business of the holidays can sometimes make it harder to get the rest you need. Here are some ways to develop healthy sleep habits:
1. Create a Relaxing Bedtime Routine
Establishing a relaxing nighttime ritual can signal to your body that it’s time to unwind. This might include drinking a cup of herbal tea, reading a book, practicing deep breathing exercises, or diffusing one of those scents we discussed above like frankincense or cedarwood. Creating a consistent bedtime routine helps your body prepare for sleep.(8)
2. Limit Screen Time Before Bed
The blue light emitted from phones, tablets, and computers can interfere with your body’s natural production of melatonin, the hormone that regulates sleep. To improve your sleep quality, try to limit screen time at least 30 minutes before bed but ideally 1 hour.(9) Instead, engage in a calming activity like journaling, meditating, or enjoying a warm bath.
3. Watch for Signs of Sleep Deprivation
Sleep deprivation can sneak up on you, especially when holiday obligations take over. Be mindful of these signs that you may not be getting enough rest:(10)
- Daytime fatigue: Feeling groggy throughout the day, even after a long night’s sleep, is a major red flag.
- Difficulty concentrating: Struggling to focus or stay on task is a common symptom of sleep deprivation.
- Mood swings: Irritability, anxiety, and emotional instability are common when you aren’t well-rested.
- Increased cravings: Lack of sleep affects hunger hormones, making you more prone to cravings for sugary or unhealthy foods.
4. Optimize Your Sleep Environment
Creating a comfortable, sleep-friendly environment is key to improving sleep quality. Keep your bedroom cool, dark, and quiet, and invest in cozy bedding that makes you excited to crawl into bed.(9) You can also add a few drops of lavender or cedarwood essential oil to your pillow to help relax your mind and body before sleep.
5. Stick to a Sleep Schedule
Maintaining a consistent sleep schedule can make a huge difference in how rested you feel. Try to go to bed and wake up at the same time each day, even on weekends. (9) This helps regulate your body’s internal clock and makes falling asleep easier.
With the hustle and bustle of the holiday season, it’s easy to let stress take over. However, by practicing positivity, incorporating relaxation techniques like meditation, staying active, and indulging in your favorite fall scents, you can manage stress more effectively.
Don’t forget that healthy sleep habits are just as essential for your well-being. By taking time for yourself and embracing these relaxation strategies, you’ll enter the holiday season feeling calm, refreshed, and ready to enjoy every moment.
1.Fekete, E. M., & Deichert, N. T. (2022). A Brief Gratitude Writing Intervention Decreased Stress and Negative Affect During the COVID-19 Pandemic. Journal of happiness studies, 23(6), 2427–2448. https://doi.org/10.1007/s10902-022-00505-6. Accessed 5 November, 2024.
2.Rusch, H. L., Rosario, M., Levison, L. M., Olivera, A., Livingston, W. S., Wu, T., & Gill, J. M. (2019). The effect of mindfulness meditation on sleep quality: a systematic review and meta-analysis of randomized controlled trials. Annals of the New York Academy of Sciences, 1445(1), 5–16. https://doi.org/10.1111/nyas.13996. Accessed 5 November, 2024.
3.Norelli, S., Long, A., Krepps, J. (2023, August 28). Relaxation Techniques. StatPearls Publishing. https://www.ncbi.nlm.nih.gov/books/NBK513238/#. Accessed 5 November, 2024.
4 Basso, J. C., & Suzuki, W. A. (2017). The Effects of Acute Exercise on Mood, Cognition, Neurophysiology, and Neurochemical Pathways: A Review. Brain plasticity (Amsterdam, Netherlands), 2(2), 127–152. https://doi.org/10.3233/BPL-160040. Accessed 5 November, 2024.
5. Nakshine, V. S., Thute, P., Khatib, M. N., & Sarkar, B. (2022). Increased Screen Time as a Cause of Declining Physical, Psychological Health, and Sleep Patterns: A Literary Review. Cureus, 14(10), e30051. https://doi.org/10.7759/cureus.30051. Accessed 5 November, 2024.
6. Glowiak, M. (2024, January 3). What is Self-Care and Why is it Important For You?. Southern New Hampshire University.
7.Butje, A., Repede, E., & Shattell, M. M. (2008). Healing Scents: An Overview of Clinical Aromatherapy for Emotional Distress. Journal of Psychosocial Nursing and Mental Health Services, 46(10), 46–52. https://doi.org/10.3928/02793695-20081001-12 (Original work published October 1, 2008). Accessed 5 November, 2024.
8. Sattayakhom, A., Wichit, S., & Koomhin, P. (2023). The Effects of Essential Oils on the Nervous System: A Scoping Review. Molecules (Basel, Switzerland), 28(9), 3771. https://doi.org/10.3390/molecules28093771. Accessed 5 November, 2024.
9. National Heart Lung and Blood Institute. (2022, March 24). Healthy Sleep Habits. National Heart Lung and Blood Institute. https://www.nhlbi.nih.gov/health/sleep-deprivation/healthy-sleep-habits. Accessed 5 November, 2024.
10. Summer, J., and Singh, A. (2024, March 12). Sleep Deprivation: Symptoms, Treatment, and Effects. Sleep foundation. https://www.sleepfoundation.org/sleep-deprivation. Accessed 5 November, 2024.
