Experience a Relaxed Christmas: Evidence-Based Approaches to Stress Management
The time before Christmas is often marked by a mix of anticipation and hectic whirlwinds. However, as we prepare for the season of love, stress levels can rise, potentially impacting our long-term health. In this blog post, we'll explore the best scientifically proven strategies for stress management from a medical perspective.
Biological Foundations of Stress:
Persistent stress disrupts our balance. We sleep poorly, face concentration issues, and heightened irritability becomes a frequent companion. Stress is more than just a mental burden – it leaves its mark on a biological level. In stressful moments, the body releases hormones like adrenaline and cortisol, triggering an automatic response known as the fight-or-flight reaction. This physiological response evolved to mobilize vital energy reserves in potentially dangerous situations.
Avoiding stress entirely is impossible. Throughout life, we constantly encounter situations that put our bodies into stress mode. The crucial question, therefore, is what measures we can take for ourselves and how we can learn to manage stress.
Movement:
An intriguing study by Lines, published in the journal "Sport, Exercise, and Performance Psychology" (2020), demonstrates that regular physical activity significantly reduces the release of stress hormones. Exercise not only helps alleviate the physical effects of stress but also promotes the release of endorphins, the so-called "happy hormones." Integrating regular physical activity into our routine, even through activities like walks, yoga, or mobility training, can be beneficial during highly stressful times.
Family and Friends:
The social support we receive from our close relationships can have a significant impact on our stress levels. Actively seeking exchange with friends and family becomes a valuable resource for stress reduction – as demonstrated by numerous studies. Sharing concerns and fears has been shown to be relieving (Borgmann, 2017). Additionally, hugs, touches, and affection from loved ones have a positive effect on our nervous system, helping to lower stress levels and improve overall well-being (Eckstein, 2020).
Mindfulness and Meditation:
Numerous studies have shown mindfulness and meditation to be effective means of stress reduction (Keng, 2013; Kriakous, 2021; Bartlett, 2023). Through regular mindfulness training, individuals can learn to consciously focus their attention on the present moment without being overwhelmed by distracting thoughts or worries. Progressive muscle relaxation targets the conscious tightening and loosening of various muscle groups to alleviate physical tension. Breathing exercises promote deep, soothing breaths that directly impact the autonomic nervous system. Guided meditations provide structured guidance to calm the mind and find inner peace. These practices contribute to coping with stressors by fostering a conscious and relaxed attitude toward life's challenges. Although it might sound like a mystical endeavor to some, numerous research teams have demonstrated the significance and effectiveness of mindfulness as an indispensable tool for stress reduction. So, perhaps it's worth a try to glide through the stressful Advent season with a sense of calm.
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Bartlett, L., Buscot, M., Bindoff, A., Chambers, R. & Hassed, C. (2021). Mindfulness is associated with lower stress and higher work engagement in a large sample of MOOC participants. Frontiers in Psychology, 12.
Kriakous, S.A., Elliott, K.A., Lamers, C. et al. The Effectiveness of Mindfulness-Based Stress Reduction on the Psychological Functioning of Healthcare Professionals: a Systematic Review. Mindfulness 12, 1–28 (2021).
Keng, S., Smoski, M. J. & Robins, C. J. (2011). Effects of Mindfulness on Psychological Health: A review of Empirical studies. Clinical Psychology Review, 31(6), 1041–1056.
Lines, R. L. J., Ducker, K. J., Ntoumanis, N., Thøgersen‐Ntoumani, C., Fletcher, D., McGarry, S. & Gucciardi, D. F. (2020). Stress, Physical activity, and resilience Resources: Tests of direct and moderation effects in young Adults. Sport, Exercise, and Performance Psychology, 9(3), 418–436.
Borgmann, L., Rattay, P. & Lampert, T. (2017). Soziale Unterstützung als Ressource für Gesundheit in Deutschland. RKI.