Top 10 holiday stress relievers

1. Get active

Virtually any form of exercise and physical activity can act as a stress reliever. You do not have to be an athlete or even in shape. Mild, moderate exercise is still a good stress reliever. Physical activity pumps up your feel-good endorphins and refocuses your mind on your body's movements; improving your mood and helping the day's irritations fade away. Consider walking, jogging, gardening, house cleaning, biking, swimming, weightlifting or anything else that gets you active and helps you feel good.

2. Laugh

A good sense of humor can't cure all ailments, but it can help you feel better, even if you have to force a fake laugh through your grumpiness. When you start to laugh, it lightens your mental load and actually causes positive physical changes in your body. Laughter fires up and then cools down your stress response and increases your heart rate and blood pressure, producing a good, relaxed feeling. So read some jokes, tell some jokes, watch a comedy or hang out with your funny friends.

3. Do yoga

Speaking of laugh, did you know there is now laugh yoga?  With its series of postures and controlled-breathing exercises, yoga is a popular stress reliever. Yoga brings together physical and mental disciplines to achieve peacefulness of body and mind, helping you relax and manage stress and anxiety. Try yoga on your own or find a class — you can find classes in most communities. Hatha yoga, in particular, is a good stress reliever because of its slower pace and easier movements. \

4. Assert yourself

You might want to do it all, but you probably can't, at least not without paying a price. Learn to say no to some tasks or to delegate them. Saying yes may seem like an easy way to keep the peace, prevent conflicts and get the job done right. But it may actually cause you internal conflict because your needs and those of your family come second, which can lead to stress, anger, resentment and even the desire to exact revenge. And that's not very calm and peaceful.

5.  Pets Can Reduce Stress—Sometimes More Than People

While we all know the power of talking about your problems with a good friend who’s also a good listener, recent research shows that spending time with a pet may be even better! Recent research shows that, when conducting a task that’s stressful, people actually experienced less stress when their pets were with them than when a supportive friend or even their spouse was present! (This may be partially due to the fact that pets don’t judge us; they just love us.)

It’s important to realize that owning a pet isn’t for everyone. Pets do come with additional work and responsibility, which can bring its own stress. However, for most people, the benefits of having a pet outweigh the drawbacks. Having a furry best friend can reduce stress in your life and bring you support when times get tough.

6. Sleep

Stress often gives sleep the heave-ho. You have too much to do — and too much to think about — and your sleep suffers. But sleep is the time when your brain and body recharge. And the quality and amount of sleep you get affects your mood, energy level, concentration and overall functioning. If you have sleep troubles, make sure that you have a quiet, relaxing bedtime routine, listen to soothing music, put clocks away, and stick to a consistent schedule.

7. Journal

Writing out thoughts and feelings can be a good release for otherwise pent-up emotions. Don't think about what to write — just let it happen. Write whatever comes to mind. No one else needs to read it, so don't strive for perfection in grammar or spelling. Just let your thoughts flow on paper — or computer screen. Once you're done, you can toss out what your wrote or save it to reflect on later.

8. Get musical

Listening to or playing music is a good stress reliever because it provides a mental distraction, reduces muscle tension and decreases stress hormones. Crank up the volume and let your mind be absorbed by the music. If music isn't your thing, though, turn your attention to another hobby you enjoy, such as gardening, sewing, sketching — anything that requires you to focus on what you're doing rather than what you think you should be doing.

9. Seek counsel

If new stressors are challenging your ability to cope or if self-care stress relievers just aren't relieving your stress, you may need to look for reinforcements in the form of professional therapy or counseling. Therapy may be a good idea if stress leaves you feeling overwhelmed or trapped, if you worry excessively, or if you have trouble carrying out daily routines or meeting responsibilities at work, home or school. Professional counselors or therapists can help you identify sources of your stress and learn new coping tools.

10. Breathe

This deep breathing technique is adapted from Dr Charles Stroebel, a psychologist and expert in stress management at Yale University.

When stressed, there are a number of physiological reactions that characterize the fight or flight response. These include a number of warning signs of stress such as:

• increased vigilance
• excess muscle tension
• increased breathing rate

This deep breathing technique short-circuits the stress response. With practice, Dr Stroebel says that the Quieting Reflex can relax you in 6 seconds. The steps to his deep breathing exercise are:

• Identify that a situation is triggering your stress symptoms.
• Break into a big, sparkly smile.  If you are in a public place then this can be an inward smile. This triggers a release of endorphins, your body's natural feel-good chemicals.
• Make a positive affirmation.  For example "I can do this" or “Be calm.” This counters the typical negative thoughts that may accompany stress.
• Take an easy, deep breath. Imagine this diaphragmatic breath coming up through the soles of your feet and filling your abdomen.
• As you exhale, let your jaw go loose, unclench your teeth, and allow your shoulders to relax. Imagine a wave of warmth flowing through your body.
• Continue with normal activity.