How to Conquer Stress in the New Year
Post-holiday letdown is a reality. After experiencing holiday festivities, vacations, and time away from work and school, getting into the swing of things in the new year can be stressful for many adults and kids. However, if you intentionally make one or more of these simple health breaks part of your daily routine, you will be well on your way to conquering stress in the new year.
1. Take a walk and encourage play
The health benefits of walking are the closest thing to a wonder drug we can find. While we could all benefit from moving every hour (or close to it), taking a 15-minute walk is better than not moving at all. Also, there are other surprising benefits to walking such as “easing joint pain and boosting immune function.”
For those kids in your life, according to The Aspen Institute’s Project Play, kids ages five & younger should have one or more hours of unstructured play, plus at least 30 minutes of intentional physical activity a day. Kids ages six and older, need an hour minimum of physical activity each day with at least three days a week of exercise that strengthens muscles and bones, such as walking, running and core strengthening.
2. Slow down your breathing
While breathing is normally an unconscious behavior, you can choose to control your breathing consciously. Whether you use a phone app, or a breathing exercise such as Box breathing, when you intentionally slow your breathing down to 5.5 breaths per minute, you can reduce anxiety and stress, increase relaxation, and focus your attention on the present moment.
How many breaths per minute do you take unconsciously? And how many breaths per minute do you take when you deliberately slow down your breathing?
3. Choose to smile
You can trick yourself into feeling better by the simple act of smiling. When you smile, your brain releases chemicals like dopamine and serotonin that help reduce stress and create a more positive mental and emotionalstate.
So, even if you don’t feel like it, choose to smile at least 1x per hour and over time you will reap the many benefits of smiling. And finally, because smiling is contagious, be sure to share to share your smile with everyone in your world.
4. FaceTime your family or friends
Even if you live miles apart, staying connected to family and friends can have a positive impact on your overall physical and mental health. Think about how good you feel when you receive a FaceTime or call from someone who is simply “thinking about you.”
If you are feeling a letdown after the holiday season, a common tendency is to become more isolated and focus on yourself. Instead, pick up your phone and FaceTime or call a family member or friend. By turning your energy toward someone you care deeply about, you take the focus off of yourself and create deeper connections that will contribute to better physical and mental health.
5. Give a High 5
Do you remember the “old-school” High 5? (I am talking pre-fist bump and pre-secret handshake.) Well, if High 5s are not part of your daily routine, it’s time to bring the High 5 back! Take a moment to reflect on this question: “Why do we use a High 5?” When I was a kid, it was usually during a basketball game or after a golf tournament,and I would High 5 a teammate for a great play or performance. As an adult, I often High 5 friends when I am excited about something one of us has accomplished.
In her book, “The High 5 Habit,” Mel Robbins shares that the High 5 represents a celebration, a connection, and a validation of another person’s efforts. So, why not only High 5 others, but also High 5 yourself daily, so you can begin to train your brain to validate and celebrate YOU?!!! I wonder what would happen if every morning you looked in the mirror and gave yourself a High 5? I commit to this High 5 Habit in 2023, and I encourage you to try it out too!
High 5s to you in 2023,
- Beth Brown
Ph.D. Author, Adventures with Divot & Swish