It’s the lead up to Christmas and whilst lots of us may enjoy the festive season, for many this can also be a time of stress and overwhelm, so it’s important to find ways to manage this.

A small amount of stress can be motivating. Indeed without the natural stress response, humans would have become extinct a long time ago! Our bodies are designed to naturally respond to a ‘stressor’ and we get a burst of energy to move out of dangers way. But prolonged stress is a different story. When stress hits, our bodies activate the “fight, flight, freeze, or fawn” response, which are physiological responses of the sympathetic nervous system to events our brains perceive as harmful or a threat to our survival. While these reactions are designed to protect us, remaining in this state for extended periods leads to chronic inflammation which is a key driver behind many diseases. We now recognise in the medical world, that physical and mental health are deeply interconnected—what impacts one inevitably affects the other.

So understanding and managing our own stress once we are triggered, is crucial to breaking this cycle. By calming the nervous system and shifting out of a persistent sympathetic state, we can protect our bodies from the harmful effects of chronic stress.

Here are my top 3 ways to practice calm this Christmas. Even if you aren’t able to achieve all of this, taking onboard and practicing just one of these, could make a real difference to your health (and your mood!) this Christmas. 

1. Stay Active: I can’t emphasise this enough in the season, when we can find ourselves sitting down a lot to eat, see friends or watch a screen. Physical activity, such as taking a brisk walk or participating in a yoga session (or whatever exercise appeals to you and is achievable!) can help release tension and boost your mood. Exercise stimulates the production of endorphins, your bodies natural stress relievers, which can make a big difference during high-stress times​

2. Prioritise Sleep: It always sounds so simple doesn’t it? But getting just 30 minutes extra sleep a night not only cuts fatigue it can improve focus by up to 1/3. A good night’s sleep will enhance cognitive function and help regulate emotional responses, allowing you to cope better with stress​. Going to bed earlier will certainly help, but turning off all screens (at least an hour before bedtime) can also help with the quality of sleep and how easily your brain is able to wind down.