How to De-Stress During the Holiday Season: A Physical Therapist's Perspective

The holiday season, while joyful for many, can be a significant source of stress. This stress manifests physically, affecting your body in ways you may not realize. As a physical therapist, I see the impact of stress on my patients’ bodies regularly.  The constant demands of holiday preparations, family gatherings, financial pressures, and social expectations can take a toll on your physical and mental well-being.

One of the most common ways stress presents physically is through muscle tension. You might notice stiffness in your neck, shoulders, or back, headaches, jaw clenching, or even digestive problems.  Prolonged stress can lead to more serious issues if left unaddressed

Managing Holiday Stress:

Prioritize Movement: Incorporate daily physical activity, even if it's just a short walk or some gentle stretching. Exercise releases endorphins, which have mood-boosting effects. The sources emphasize the importance of physical activity for women's health generally, making this point particularly relevant.

Mindful Breathing: Practice deep, diaphragmatic breathing exercises throughout the day. This simple technique can calm your nervous system and reduce feelings of anxiety.

Progressive Muscle Relaxation: This technique involves systematically tensing and releasing different muscle groups in your body to relieve muscle tension and promote relaxation.

Schedule Downtime: Make time for yourself each day to relax and recharge. This might involve reading, taking a warm bath, listening to calming music, or spending time in nature.

Set Realistic Expectations: Avoid overcommitting yourself during the holiday season. It's okay to say no to extra obligations if you need to.

Seek Support: Don't hesitate to reach out to friends, family, or a therapist if you're feeling overwhelmed. Social support is crucial during times of stress.

Healthy Diet and Sleep: Maintain a balanced diet and prioritize getting enough sleep. Both contribute significantly to managing stress and overall well-being.

Postpartum Considerations:

For new mothers, the holiday season can be especially demanding. The added stress of caring for a newborn can exacerbate postpartum physical and emotional challenges. Prioritizing self-care, such as seeking postpartum physical therapy to address diastasis recti, pelvic floor dysfunction, or other concerns, can help manage stress and improve recovery   Remember, self-care is not selfish; it is essential for your health and well-being, and vital for effective motherhood.

Remember, prioritizing your well-being during the holiday season is crucial for enjoying the festivities and entering the new year feeling refreshed. By incorporating these stress-management techniques into your routine, you can navigate the holidays with greater ease and minimize the physical and emotional toll they can take.