A physician shares ideas to take care of your mind and body
Even with the great memories they can bring, the holidays are often one of the most stressful of times of year for many of us. A survey released this year by the American Psychological Association found nearly nine in 10 respondents said they feel anxious about either money, missing loved ones, or expected conflict over the holidays.
Stress this time of year is normal, says Dr. Aishwarya Vyas-Lahar, an internal medicine physician with Valley Oaks Medical Group in Southern Nevada. She shares five self-care tips to help you this holiday season.
Practice Mindfulness By Reaching The Delta State
Most of us know that practicing mindfulness has many benefits, among them reducing anxiety and depression. But finding the right way to practice it may be challenging for some. That’s why Dr. Vyas-Lahar recommends Yoga Nidra to help. She says the practice is “quite literally a massage for the nervous system.” With Yoga Nidra, you do not sit upright but lie down instead. The exercises are focused on taking you to a dream-like state.
“This allows the brain to reach the delta state, a state of deep healing and relaxation while remaining awake,” she explains. “The brain, specifically the pineal gland, activates and releases melatonin, which will help reduce cortisol and improve quality of sleep.”
Disconnect From Social Media
Social media keeps us informed and connected to our friends and family, but it can also become a stressor. It can promote feelings of inadequacy, expose you to cyberbullies, as well as potentially stressful events or news. Dr. Vyas-Lahar says this is a great time of the year to take breaks from your social media activity.
“A lot of times, it can add pressure around the holidays, especially for teens. Today, it’s contributing to the highest rate of anxiety ever among teen girls,” she adds.
Keep Moving, At Least A Little Bit
It’s easy to let exercise go by the wayside over the holidays, then try to make up for it after the new year. Avoid this common trap by doing your best to simply maintain some semblance of the good habits you’ve had in place. For example, if you exercised an hour a day in the past, at least maintain a 30-minute regimen through the holidays. She encourages her patients by saying: “It’s OK to pull back a little, but at least keep a small part of your healthy routines.”
Practice Gratitude
Taking time to recognize the things in life we are grateful for reduces cortisol levels and boosts serotonin and dopamine, the physician explains. Research has shown that even just 15 minutes a day can make a profound impact on your long-term well-being and perspective. This may be the perfect time of year to start a gratitude journal and create a regular practice of spending a few minutes with it each day.
Reduce Alcohol, Add Vitamin D, For Better Sleep
With less daylight, it’s common for our bodies to want more shuteye this time of year. A truly restful night of sleep, however, requires reaching the REM (Rapid Eye Movement) state, the deepest form of rest. Quality sleep plays an important role in our body’s ability to fight illness and even regulate emotions. Consistent, restful sleep allows the brain to organize memories, initiate cellular healing and re-energize use for the next day. One of the biggest contributors to poor sleep is alcohol consumption, Dr. Vyas-Lahar emphasizes.
“It can actually cause insomnia,” she notes. “People tend to drink more this time of year and they think because they feel sleepy, it’s helping them, but it can negatively affect the quality and duration of your sleep.”
Vitamin D also has a role in sleep regulation and quality sleep.
“Given there is less sunlight this time of year, vitamin D levels can get low, too. … I tell everyone, unless you have a contraindication, take 1,000 units of vitamin D every day. It can help,” she adds.
For many of us, quality sleep is a foundational piece for our mental and physical well-being. Then, after restful sleep, incorporating some of the other tips mentioned here, such as a gratitude journal, a yoga practice or light exercise, will only be easier to do as you move through and beyond the holiday season.
