Dec 16 2011
3 proven strategies to thrive despite Christmas
Theoretically Christmas is a joyous occasion but let’s face it, it can stress us out. Lots of presents to buy, too much food and alcohol consumed, and exercise ignored.
For some it represents seeing people that have been avoided all year. Not surprisingly, calls to helplines and charities go through the roof during the holiday period.
This can lead to us feeling overwhelmed and unable to cope. It can prevent us from experiencing the extraordinary benefits of a holiday. We can be consumed by what isn’t rather than what is.
Imagine if it wasn’t like that. Imagine if you returned to work in January full of zest and purpose.
Here are 3 proven strategies that can help.
Plan ahead
There are 3 main aspects to consider here, your finances, your wellbeing, and next year.
It is so easy to spend money we don’t have during this period: presents, parties, food etc. Credit card bills can mount up. Consider setting a total budget that you will spend for Christmas, plan how to spend it, and then record everything you spend. You may also consider non-monetary gifts like doing what a good friend of mine does who has a very low income. He writes a note to each of his family thanking them for something they have done for him that year that he has truly appreciated. They often say it is their favourite present. For the last 10 years my family has taken a Kris Kringle approach for everyone over 18 – it is so much better to focus on buying one great present than try to second guess and buy something different for 12 people.
Wellbeing strategies can fall by the wayside when there are so many distractions. Plan one week ahead and work out when you plan to do some pleasant exercise (more later), activities and rest. If you don’t plan it in advance it won’t happen.
Next year: If it is too late to make changes this year, you can resolve that this never has to happen again, and write down what will be different next year.
Boost Mood
Your mood is largely within your control. Here are 3 things science says will boost your mood.
30 minute brisk walk (or equivalent) significantly improves your mood after 2, 4, 8, and 12 hours compared to those that don’t exercise (Mayo Clinic 2008). Exercise boosts energy, confidence, and sexual desirability (American Fitness, 19 (6), 32-36). Exercise 6 days per week. To ensure this happens, you must have a ritual and modest goals. A ritual is something you do every day, which prompts behaviour eg. Put a pedometer on when you brush your teeth in the morning, and record your daily steps when you brush your teeth at night. Why not buy a pedometer or download a smart phone app.
Rest well – we have forgotten how to switch off. We think it isn’t productive. A NASA study of 4000 of their employees shows that those that took a 30 minute nap or meditation after lunch increased their productivity by 35% and decision making ability by 50% (Power of full Engagement , 2005). Getting a good night’s sleep is like setting the reset button. From a health, appearance and wellbeing standpoint we need somewhere between 7 and 8 hours sleep each night for optimal benefits (Rath et al Wellbeing, 2010)
Why not go to your library and take out a few relaxation of meditation CD’s and see what works for you. Use your time off to build the critical skill of knowing how to let go.
Be grateful – Writing down 3 things you are grateful for each day stimulates a 6 month boost to your mood. (Seligman et al 2002). Why not buy a small note book to place near your bed for this purpose.
Difficult person plan
The thought of seeing someone that pushes your buttons can cause underlying unease or outright anxiety. Here are 3 things to keep in mind.
Plan for the worse – hope for the best. It is very, very rare for a leopard to change their spots. It is better to go into the situation with a realistic view of what to expect based on past interactions. At worst you will be pleasantly surprised. If you have spent a lifetime having difficulty with this person it is unlikely Christmas lunch will be different.
Avoid alcohol and controversial topics. Whilst having a few drinks is logical course of action when thinking about seeing this person, this is rarely the case. Alcohol can inflame the situation. If you feel compelled to have drink, why not intersperse each drink with water and limit yourself to 2.
Walk away. Your wellbeing is your first priority. Is this person really worth your angst. If you feel your agitation rising, just walk away. Find someone else to talk to. Help in the kitchen. Play with the dog. Go out to the garden. Ride into the sunset. It’s just not worth it.
I hope this may be of assistance. May the best in life and love and happiness be ahead of you.
Graeme Cowan inspires the discouraged to bounce back and thrive. He is an Australian based speaker and author of the BACK FROM THE BRINK book series.
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