How to avoid the Christmas Overwhelm
10 ways to reduce anxiety overload and overwhelm over the Christmas period through simple food and lifestyle interventions.
The Christmas period, often associated with joy and celebration, can also bring about increased stress and anxiety due to various demands and expectations. We can often feel run-down due to colds and coughs, exhausted from work and office parties, and rush headlong into uneasy family situations and unrealistic self-expectations of having the ‘perfect’ Christmas.
However, incorporating thoughtful food and lifestyle interventions can significantly contribute to reducing anxiety overload and promoting a sense of well-being and calm during this festive season.
What dietary changes can I make?
1. Balanced Nutrition: the foundation of managing anxiety through nutrition lies in maintaining a well-balance diet. Include a variety of nutrient-dense foods such as whole grains, lean proteins, fruits, and vegetables. These provide essential vitamins and minerals that support overall mental well-being. Complex carbohydrates, in particular, help regulate serotonin levels, contributing to a more stable mood, so choose wholewheat pasta, wholewheat, sourdough or rye bread, brown rice and quinoa.
2. Mindful Eating Practices: Amidst the hustle and bustle of Christmas preparations, it's easy to fall into the habit of rushed eating. Practicing mindful eating involves savouring each bite, paying attention to the flavours and textures of your food, and being present in the moment. This not only enhances the dining experience but also promotes better digestion and a sense of satisfaction, reducing the likelihood of overeating. Digestion begins well before food enters our stomach – as soon as we think about, or smell or see food, our mouth produces salivary amylase, a digestive enzyme, in the assumption that food is coming. Try to chew food at least 20 times before swallowing.
3. Omega-3 Fatty Acids: Incorporate foods rich in omega-3 fatty acids into your diet. Fatty fish (such as salmon and mackerel), flaxseeds, chia seeds, avocado and walnuts are excellent sources. Omega-3s have been linked to reduced anxiety levels and improved mood. These essential fatty acids play a crucial role in brain health and inflammation and may help regulate neurotransmitters associated with anxiety.
4. Limit Caffeine and Sugar Intake: Caffeine and sugar can contribute to feelings of jitteriness and exacerbate anxiety symptoms. While it might be tempting to indulge in that extra cup of coffee or sugary treat during the festive season, consider opting for decaffeinated beverages and choosing healthier sweeteners like honey or maple syrup in moderation. Try to reduce sugary processed snacks. Your tastebuds will adjust gradually. Try 70% dark chocolate for that chocolate hit without the processed sugar. It’s also good for your gut!
Lifestyle Interventions:
5. Regular Exercise: Physical activity is a powerful tool for stress reduction. Engage in regular exercise, whether it's a brisk walk, a workout session, or yoga. Exercise releases endorphins, the body's natural mood lifters, promoting a sense of well-being and relaxation. Aim for at least 30 minutes of moderate-intensity exercise most days of the week. Do what you enjoy most – a nature walk with coffee and a friend, a home weights session, an online yoga class or 5 -a-side football with the kids.
6. Adequate Sleep: Quality sleep is essential for overall mental health and resilience to stress. Establish a consistent sleep routine, aiming for 7-9 hours of sleep per night. Create a sleep-friendly environment by minimizing screen time before bed, keeping the bedroom dark and quiet, and maintaining a comfortable temperature. Keep a notebook by the bed as a mini journal. Write down any worries or concerns just before you go to sleep. If you wake in the night, don’t panic. Try listening to a meditation podcast to get you back to sleep.
7. Hydration: Dehydration can contribute to feelings of fatigue and stress. Ensure you stay adequately hydrated by drinking plenty of water throughout the day. Aim for approximately 2l over the course of the day, little and often. Limit the consumption of alcohol, as it can have dehydrating effects. Intersperse alcoholic beverages with water to maintain hydration levels.
8. Limit Alcohol Intake: While celebrations often involve toasting with alcoholic beverages, excessive alcohol consumption can contribute to anxiety. Alcohol is a depressant and can disrupt sleep patterns. Consume alcohol in moderation and be mindful of its potential impact on your mental well-being.
9. Create Boundaries: The time of year can bring an array of social and family obligations, contributing to a sense of overwhelm. Establishing clear boundaries is crucial for maintaining balance. Learn to say no to additional commitments if they add unnecessary stress. Communicate openly with loved ones about your limits and priorities. Be sure to try to carve out some ‘me time’ – get up a little earlier and go for a half hour walk with a comedy podcast, take 10 mins out in your bedroom and don’t be too proud or afraid to ask for help.
10. Mind-Body Practices: Incorporate mind-body practices into your daily routine to manage stress and anxiety. Meditation, deep breathing exercises, and mindfulness can be particularly effective. Allocate time each day for these practices to promote relaxation and mental clarity. Apps and guided sessions can provide valuable support for those new to these techniques. Even a few minutes a day can really make a difference to how you feel.
To create a holistic approach to managing anxiety during the Christmas period, consider integrating these food and lifestyle interventions into your daily routine. Start by planning your meals to ensure they are well-balanced and include anxiety-reducing nutrients.
Remember that everyone's experience with anxiety is unique, so it's essential to tailor these interventions to your individual needs. Consult with healthcare professionals or a nutritionist for personalized guidance, especially if you have specific dietary restrictions or health concerns. By taking proactive steps to care for your physical and mental well-being, you can navigate the Christmas period with greater ease and joy.