Category: Self-care

It’s well known that walking has various health benefits. Apart from burning calories, it’s a gentle way to stay fit and has a positive impact on your blood pressure, your heart and even your digestion.

But did you know that a hike through nature or a leisurly stroll through the city can also be great a stress management technique?

Here’s how you can use walking to reduce stress and raise your mood.

Relax

Going for a walk is a great way to relax your mind and body. Even a short walk can be the perfect break when you feel overwhelmed by stress. Sometimes, moving your body – even gently – and breathing some fresh air can already do the trick.

Quiet your thoughts

Whether you opt for a brisk walk around the block or a comfortable stroll, walking can help you clear your thoughts and take some distance.

The only fact that you are mentally and physically moving away from stress has an important impact on your well-being and will help you calm down.

Boost your mood

Like any other type of exercise, walking briskly triggers the release of endorphins, the so-called feel-good hormone. This will not only help you combat stress but also boost your mood and energy levels.

Check in with yourself

Throughout our hectic day, we tend to become unaware of our feelings and mood. Why not take the opportunity of a stroll to check in with yourself? Ask yourself how you feel physically and mentally. Acknowledge your emotions and allow yourself to feel them. Become aware of the thoughts that are crossing your mind.

Connect with nature

Spending time outdoors, especially in nature, is another great way to reap the stress-busting effects of walking.

Obviously, we don’t always have the possibility to walk in nature. However, in most cities, you can opt for a walk through a park, a green area, or along the riverside.

Be mindful

Going for a walk is the perfect opportunity to practice mindfulness. One option is to just enjoy your walk without any distraction and be extremely aware of your surroundings. Pay attention to the details. What do you see? What sounds can you hear? How does the air smell? You could even pick one sense and completely focus on it.

Another interesting way of being mindful is combining meditating and slowly walking. Start by becoming aware of your breathing, feel your feet touching the ground, the air caressing your skin, etc. Or you could try a guided walking meditation like this one from Gaby Bernstein.

“All truly great thoughts are conceived by walking.” – Friedrich Nietzsche

Focus

Some people also like to use walking to focus on something or look for inspiration. Maybe you are stuck on a project and are looking for new ideas? Or you’ve been trying to resolve a problem for a while. A comfortable stroll can help you focus or gain new perspective.

Entertain yourself

Going for a walk can also simply mean taking a break to entertain yourself. Play your favorite album or your latest audiobook, and off you go!

This option can be particularly interesting for people who don’t necessarily enjoy walking. Listening to amazing music or a captivating story will help you go for longer walks.

Meet a friend

Next time you are planning to see a friend, invite them for a walk instead of a coffee (or do both!). You will quickly notice the benefits:

• You’ll combine the stress-relieving effects of spending time with someone you appreciate and gentle exercise.
• You’ll be fully present with that person without any distractions.
• You can discuss light topics that will lift your mood.
• Or you can share something that’s been causing you stress or help them deal with difficult situations.
• You’ll probably walk more than you would on your own.

“Walking with a friend in the dark is better than walking alone in the light.” – Helen Keller

Alone, with a friend or with your family, going for a walk can be done almost anywhere and fit into any schedule. Try to include it into your daily routine and it won’t take long until you see how effeciently walking can help you reduce stress.

Are you feeling overwhelmed by your gift list? Are you stressed out at the idea of hosting Christmas dinner? Or maybe you are dreading the traditional family Christmas outing? Then, this is the sign that you need to simplify Christmas and enjoy this special time of the year. Here are 6 things to let go of to spend a stress-free holiday season.

Perfectionism

Christmas is sometimes also the time of a phenomenon known as holiday perfectionism. Indeed, we often carry over our already existing perfectionism into the shiny holiday season. We want to get the perfect gifts and organize perfect events with sophisticated meals and activities. Maybe we want to wear the perfect outfit too, and possibly attend as many events as possible.

Of course, there’s nothing against the desire to spend a fabulous holiday and make people around you happy. However, if this starts to prevent you from actually enjoying what you are doing it’s becoming a problem. Feeling overwhelmed and beating yourself up when things don’t turn out as you imagine are signs that you urgently need to simplify Christmas.

Guilt

Perfectionism often goes with a feeling of guilt when we consider we haven’t reached our goals. We feel guilty for not writing as many Christmas cards as we planned to, for not getting our children the “right” gifts or because we said no to an invitation.

Guilt as such is not an issue. A healthy amount of guilt helps us discipline ourselves, reach our goals and make sure we support others. Nevertheless, if it gets to the point that you are beating yourself up and neglecting your wishes and needs, it’s starting to become a problem.

It’s important to identify where these feelings are coming from. If you feel guilty for buying your kids too many gifts because it doesn’t match with your values, you could take the conscious decision of finding solutions to avoid this next year. However, if you feel guilty for turning off an invitation because you prefer to spend a relaxed evening with your family or just by yourself, you might want to question these feelings.

People-pleasing

I used to be a real people-pleaser and even think that was the right behavior. Today, I have realized that doing everything for others at the detriment of my own needs is not feasible in the long run. Of course, helping and supporting other people is a good thing which should be encouraged. However, people-pleasing is different as it is an unhealthy way of giving. You are sending the wrong message out to the world: My own needs don’t count.

It took me years of self-reflection to understand that I needed to prioritize myself to be able to give in a healthy way. Isn’t it much nicer for your hosts if you are happy to accept their invitation? Isn’t it more significant to do fewer things but to fully enjoy them?

Overthinking and overcomplicating

We are so prone to overthinking and overcomplicating things during this joyous season. We usually want to be a great host, offer a sophisticated four-dish menu in a perfectly decorated house. Or maybe we want to plan several Christmas activities to entertain our kids and make the best of the holiday? That might be a well-meant idea but it would make your children much happier to do less and have a more relaxed parent.

So how about planning a stress-free holiday this year? You could replace some of the events with low-prep activities or ones that are more relaxing for you. Or you could consider pairing up with one or more families if it makes the event more enjoyable for everybody. Children enjoy simple activities such as watching a Christmas movie snuggled in and sipping a hot chocolate or baking Christmas cookies with friends.

Traditions you don’t like

Traditions can be both good and bad. On the one hand, they can bring people together to share special experiences and be a way of passing down values and beliefs. On the other hand, they are sometimes associated with stress, as well as the pressure to do it right and to stick to it at any price.

So, why is it that we often stick to customs that we don’t even enjoy or find any sense in – or worse: that are stressful and complicated? Usually, it’s out of habit and/or because it gives us a sense of belonging. Sometimes, it’s due to some people around us who are more rigid about sticking to traditions.

What about honestly questioning these traditions and just picking the ones that work for you and your family? You could even establish new traditions of your own! Remember that the priority is to spend special moments with your loved ones not stressing out to observe a tradition.

Consumerism

Even though Christmas is supposed to be all about giving and sharing; it’s also the period of the year when we are most prone to fall into the trap of consumerism. It’s so easy to go overboard with gift-giving, buying Christmas decorations and elaborating sophisticated events. So what can we do to avoid this?

What about rethinking your gift-giving? You might want to try the Flexible Four Gift Method for your kids or even opt out of exchanging Christmas gift with some people. This can ensure a less materialistic and more stress-free holiday. You could also buy second-hand gifts (this works very well for toys) or opt for non-material or at least mindful gifts such as experiences.

Or have you ever thought of giving your time to a friend or to charity? You could also prompt your kids to give away some of the toys they don’t use any longer.

As in other areas of our lives, what is important is to keep in mind what is good and healthy for you and your family. Prioritizing your well-being and sticking to your values are the best ways to spend a stress-free holiday.

Between present shopping, card sending, meal and event planning, it can be somewhat difficult to relax and enjoy the Christmas season. You think, plan, re-think, hurry, and Christmas Eve passes as quickly as it came. Well, it doesn’t have to be like that. Shifting your mindset and re-thinking your priorities can help you enjoy a more mindful Christmas. Here are a few strategies that will help you refocus on important things.

Practice mindfulness

Practicing mindfulness exercises is a great way to distance yourself from stress and enjoy the holiday season. It’s a way of pressing the pause button and removing yourself from the hectic atmosphere that sometimes reigns during this time of the year.

What I particularly appreciate with mindfulness is that it can be easily fit into busy schedules and is an efficient way of taking care of yourself. Even taking five minutes to breathe or mindfully enjoy a cup of coffee can make a difference. Or how about taking a break to stop, think, and write down what you are grateful for?

Plan in me-time

Talking about taking a break and taking care of yourself: In the middle of all the preparation, shopping, and seasonal events, we often forget to take some needed me-time. However, time for ourselves is exactly what we need when we spend the rest of our day preparing things for others and taking care of them.

You might think that it’s almost impossible to fit in some self-care when you already wonder how you are going to get everything done. I think we should change our perspective and realize that: first, our well-being and health are just as important as all these things we want to get done, secondly, you will have much more resources to deal with your to-do list if your cup is full (and I’m not only talking about tea/coffee).

There are so many little things to enjoy during this time of the year: take 5-10 minutes to enjoy a cup of tea/coffee and Christmas cookies snuggled up in a blanket, watch a Christmas movie (OK, I admit it, I love them!!), play carols on a musical instrument, take a candlelight bath, or whatever helps you relax and enjoy the moment.

Take time for meaningful relationships

Isn’t Christmas the best time to connect with your loved ones? That is only if you make it one of your priorities for the festive period.

Take time to do Christmassy things with your family: putting decorations in place, baking cookies, building a snowman, watching a Christmas movie (yes, I really love them!). The holiday season is such a good opportunity to share happy memories from your own childhood, take more time to listen to your children and play with them.

Also, you will certainly meet relatives and friends you haven’t seen in a while. Try to make time to listen to them and deepen the relationship. There might also be people you are less keen on meeting – maybe it would be a good time to reflect and ask yourself why. Are these toxic relationships or is there something that needs to be discussed (maybe nothing for Christmas Eve, though)?

Make mindful gifts

In many cases, making gifts has turned into buying a voucher or asking the recipient what they would like to have. Of course, it’s nice to give someone exactly what they are expecting; plus, it makes things easier when you are in a hurry. However, doesn’t it remove most of the magic?

Why not think about a more mindful gift that might make the person even happier. They will be surprised and it will certainly create a happy memory. In my eyes, a very special gift is offering an experience and/or spend time with someone. It could be in the form of a gift card for an event or offering to help them with a task. I have listed more mindful gift ideas in this post.

For your children, you might want to try to four gift method or use it as an orientation to have a more mindful and clutter-free Christmas. With this concept, you decide to give each child one gift of each of these four categories:

• Something they want: an item they have been eyeing for a while (a toy, a bike, a ticket to an event, an electronic device, etc.)
• Something they need: pick something useful (a new desk, a backpack, a special pen, etc.)
• Something they wear: a special item to wear (a pair of shoes, a dress, a cap)
• Something to read: books, a magazine subscription, etc.

Plan ahead

Organization is key if you want to enjoy the festive period and have time for the things that are important to you (see above). Plan early on and determine if there are tasks that can be completed in October, November or even September.

• Shop ahead: You will spend less time waiting in lines and traffic jams, make sure the long-wished-for lego set is not out-of-stock and save some money as prices increase towards Christmas.
• Do your groceries shopping in advance for non-fresh items
• Pre-cook and freeze what can be prepared (e.g. sauces, stuffing, desserts)
• Combine errands
• Choose/shop your outfit well in advance
• Write Christmas cards early on
• Write lists: You could have a lift for gifts and add items to it throughout the year when a good idea occurs to you. You can also have a to-do list or use a planner to prepare the festivities and schedule in events.

Obviously, depending on your preferences and traditions, there are things that you might want to leave for the Christmas season. When I was a child, we used to bake German Christmas cookies with my mother and even involved our French friends in the tradition. Therefore, I particularly enjoy taking an afternoon or two with the boys to bake cookies – it adds to the Christmas spirit for me.

Have realistic expectations

If you want to enjoy a peaceful holiday season, it’s important to make sure you’re not being over-ambitious with your planning. E.g., if you don’t particularly enjoy cooking, you might want to opt for a less complicated menu.

Also, you want to be cautious about overloading your schedule. Of course, there are many events to which we are invited be it at school, or with friends or relatives. Think well before accepting to attend all events and later feeling overwhelmed. Besides, learn to say no when you know that you will not enjoy the party either because you just don’t want to attend or because it might be boring for the children. And if you need to be present, an option can be to come and just stay for a couple of hours.

In other words, make sure you mostly do things you really want to do. Don’t hesitate to be assertive and say no if you know accepting something might put your wellbeing at stake. And don’t forget that often, the pressure comes from ourselves: try to take it easy and avoid over-complicating things.

Ask for help

We easily fall into the trap of trying to manage everything on our own and putting a lot of pressure on ourselves. If you recognize yourself, then take a deep breath… and ask for help.

You don’t necessarily need to do all the cooking and preparation just because you are the host. You could ask your guests to bring a dish or one of them to come earlier to help you. Also, if you’re always hosting the festivities and it stresses you out, you could suggest taking turns with relatives or friends and celebrate at a different place. Maybe you can enroll someone to help you with the cleaning or other preparations.

Stop feeling guilty for asking someone to look after the children for an afternoon if you need a break. They will be thankful to retrieve an energized mom or dad.

So, you probably understood it by now, introducing more mindfulness to the holiday period is something that you need to consciously decide. So, make sure enjoying the season and taking time for yourself and your family stay at the top of your priority list!