Beating Holiday Stress with Basic Meditations
Regina Bright, MS, LMHC, BCST
Licensed Mental Health Counselor and Board Certified Sex Therapist
Holidays can be stressful. Between work, parenting,
in-laws, Holiday guests, shopping, traveling, and cooking, (I believe the
Holiday term is hustle and bustle) life can seem pretty hectic this time of
year.
When I am feeling overwhelmed, I take a time out to relax
and do short meditation exercises. Here are a couple of my favorites:
Deep
Breathing Exercise
Begin in a quiet comfortable area with no distractions
of cell phones, T.V.’s, computers, etc.
Remember, our goal is to quiet our mind and to remain in the moment.
Don’t get discouraged if you are not able to do this the first time. It took me
several times to get the hang of it.
Sit up straight and tall, feet on the floor, and hands
on your tummy. Take a deep breath (in through the nose and out through the
mouth) and release. Notice your ribs expand while the rest of your body is
motionless. Breathe deep, slow, and smoothly. Your exhale should be twice as
long as your inhale. Focus solely on your breath. If a thought comes up, bring
your attention back to your breath. You are in control – resist distractions.
Try this exercise daily, remember meditation is a practice.
Meditation
Using Your Senses
Next time you are at the coffee shop, make your focus a
cup of hot coffee. Notice the sounds around you – people talking, the steam
from the cappuccino machine, the sound of whipped cream topping off a Frappuccino.
Notice the colorful ceramic cup, the
steam, and the creamer swirling around the rim. Notice the fragrant aroma of
the dark coffee beans. Notice the warm liquid going down your throat and warming
your tummy. Notice how the warmth of the cup is warming your cold hands. Notice
the taste of your favorite winter drink.
Notice what it feels like to slow down and live in the
moment – it isn’t a race to get through life!
Great
Mood Boosters and Stress Reducers
Asparagus
= boosts mood and calms nervous system
Avocado
= reduces stress, calms nervous system, and boosts mood
Bananas
= calms nervous system and increases serotonin
Blueberries
= reduces stress and boosts mood
Carrots
= reduces stress
Cayenne
= reduces depression
Chamomile
= calms nervous system
Chia
seeds = boosts mood
Citrus
scents = boosts levels of norepinephrine
Coconuts
= boosts mood
Coldwater
fish = reduces stress
Dark
Chocolate = reduces stress
Exercise
= reduces anxiety and depression, boosts overall mental health, reduces stress,
improves sleep
Flaxseed
= boosts mood
Green
smoothie = boosts energy
Holding
hands = calms nerves
Honey
= energy, antioxidant, and improves immunity
Hugs
= releases oxytocin and relieves stress
Iron
= alleviates fatigue and prevents anemia
Jasmine
= scent calms the nervous system and reduces anxiety
Kale
= boosts mood
Lavender
= smelling lavender has a calming effect; reduces stress
Leafy
greens = reduces stress and boosts energy
Lemon
balm tea = reduces stress
Lemons
= scent has a calming effect; reduces stress
Mango
= calming fruit
Massage
= stress reducer
Music
= great anxiety reducer, stimulates blood flow, and is good for your heart
Nuts
& seeds = reduces stress, calms nervous system, and boosts mood
Oats
= decreases depression
Oranges
/ pink grapefruit = reduces stress and boosts mood
Peppermint
= scent boosts mood
Quenepa
= antioxidant, regulates hormones, and helps with sleep
Raspberries
= calms nervous system
Raw
cacao = boosts mood and calms nervous system
Rosemary
= scent helps with mental fatigue
Sex
= boosts immunity, stress reducer, helps insomnia, increases endorphins, and
increases oxytocin levels
Spinach
= boosts mood and calms nervous system
Sweet
potatoes = calms nervous system
Swiss
chard = boosts mood
Tomatoes
= boosts mood
Vanilla
= smelling vanilla has a calming effect
Walking
= increases serotonin
Vitamin
D = increases serotonin
Yogurt
= increases serotonin
Regina Bright, MS,
LMHC
Licensed Mental
Health Counselor
Board Certified Sex
Therapist
Clinical Supervisor
Parent Coordinator
Florida Supreme
Court Family Mediator
Stepping Stones
Professional Counseling
151 Mary Esther
Blvd. Suite 310 A.
Mary Esther, Fl
32569
850-226-6430
Fax: 850-254-1986
