Mental health Festive stress


Quick ways to a calmer you


Besides trying to be more relaxed, there are many other things you can do to destress in the run-up to and during the festive season. Here are a few easy tips to get you started:


Make a list On days when you have lots more tasks than usual, try to make a to-do list first thing in the morning, or even the night before. Prioritise each task and tick them off when they’re completed. Also remind yourself it’s no big deal if you don’t finish everything.


Delegate chores Having a great Christmas shouldn’t only be your responsibility. Ask others to give you a hand with the shopping, cooking and organising – you may be surprised at how happy they are to help.


Eat healthily Try eating as healthily as possible, even if your kitchen is filled with Christmas treats. Aim to have at least five portions of fruit and vegetables every day, and try to resist having too many sugary and fatty foods.


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called mindfulness – can improve your mental wellbeing. You can practice mindfulness at various points throughout the day, which makes it a handy technique if you’re short on time. Try the following:


Brushing your teeth It’s easy to let your mind wander while doing everyday things like brushing your teeth. Instead, pay attention to how the toothpaste tastes and feels in your mouth, the sound of your toothbrush moving against your teeth, how the bristles feel when they come into contact with your gums. When you’ve finished notice how fresh and clean your teeth and gums feel.


Going for a walk Going for a walk can also be an effective mindfulness practice. Instead of putting your mind on autopilot try to be conscious of everything around you, such as buildings, traffic, trees and other people. Sense how the ground feels under your feet and the wind and sun


on your face. What sounds can you hear? Are you breathing more deeply and quickly than usual? What does the sky look like?


Drinking tea In some cultures making and drinking tea is an art form that promotes harmony and quietens the heart and mind. Here’s an easy way to make your tea break a more mindful experience. Notice how the kettle gets heavier as you fill it with water. Listen to


the sound of the water as it runs from the tap and how the stream catches the light. Pay attention to the sound the water makes as it bubbles and comes to the boil. Then watch the boiling water pouring into your cup, noticing how the water changes colour when it comes into contact with the teabag and how steam escapes into the air. Sit quietly to drink your tea and pay attention to the warmth of your


cup in your hands. Take a sip and savour the taste – what flavours can you detect? How does the warmth of the liquid feel in your mouth?


On the bus If you’re taking the bus or train to do some Christmas shopping, try to be conscious of the physical sensations in your body as you travel. Are your muscles tense? If so, try to relax them. Look out of the window and pay attention to the scenery. Notice the rhythm of the movement of your transport. If the bus is packed and making you feel uncomfortable, try focusing on your breathing.


28 All About health


Be prepared Digestive upsets are common during the Christmas season, so make sure you have plenty of pharmacy products to tackle indigestion and heartburn before the holidays begin. Ask your local Careway pharmacist to recommend the remedies that would suit you and your family best.


Stay active Regular exercise can be helpful in reducing stress too, so try to make sure you do at least 150 minutes of moderate-intensity exercise a week, even during the Christmas holidays. If possible, go outside for a brisk walk – the fresh air will help you feel more alert.


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