Blog eight - The importance of supporting your stress response.
Here we are at the end of 2024 - how did this happen! As the festive season approaches, it’s easy to feel overwhelmed by the endless to-do lists and the pull to prioritise everyone else’s needs. All the forward planning and events becomes a lot, but in the midst of it all, remember this: self-care is not a luxury—it’s essential for maintaining hormonal balance, managing stress, and reducing burnout and overwhelm.
Overwhelm can creep up on us when we least expect it—often building quietly until we experience challenges regulating emotions, experiencing brain fog and just generally feeling knackered. The good news is that you don’t need hours or a full day to feel better.
With just 10 intentional minutes, you can create a moment of calm, reset your thoughts, and refocus your mind and body, regulating and calming your nervous system. The pre-Christmas rush often brings unique pressures, like managing gift purchases, balancing family dynamics, and keeping up with children’s excitement and expectations. It can feel like there’s a never-ending to-do list.
These quick and effective strategies will help you navigate life’s demands with greater ease and can be used anytime, not just around christmas. Whether you're feeling overwhelmed by shopping decisions, juggling work and holiday plans, or simply trying to stay grounded amidst the whirlwind of everything. These 10-minute practices are here to support you.
Take a deep breath—you’ve got this, and you deserve moments of calm, even in the busiest of times.
Set Boundaries
Your time and energy are precious, and knowing your limits is key to hormonal health and mental clarity. Practice saying “no” to obligations that drain you, and instead, prioritize activities that replenish your spirit and bring you peace. If the influx of invites sends your anxiety through the roof, pick your priorities and say no to some of them.
Practice a 10 minute meditation
Find a quiet space where you can sit or lie down comfortably.
Set a timer for 10 minutes to ensure you stay focused without clock-watching.
Close your eyes and take a few deep breaths, in through your nose and out through your mouth.
Focus on your breath or use a simple mantra like “I am calm” or “My body and mind are safe.”
If your mind wanders, gently bring it back to your breath or mantra.
When the timer goes off, take one last deep breath and return to your day. Avoid scrolling straight after.
Prioritise Sleep
Quality sleep is essential for hormonal regulation and emotional health. Even if holiday celebrations run late, aim to keep a consistent bedtime routine to ensure you wake up refreshed and ready to enjoy the season.
Intentional questioning to understand your stress
Stress often stems from the unknown or feeling overwhelmed with pressure or a big to do list. Ground yourself with intentional reflection. Understanding your stress helps you process emotions and move forward with intention rather than reaction.
Pause and ask yourself: What am I feeling right now? What’s causing this stress? Is this within my control? Do I truly need to prioritise this stressor right now? Acknowledge your emotions without judgment. Break down overwhelming tasks into smaller, actionable steps. Commit to letting go of what you can’t control, even if just for today. Share the load if have the option, or don’t be afraid to ask for support to share the load.
Your friend thats been saying “let me know if you ever need anything!”, use that friend!
Utilise affirmations!
Affirmations can be a powerful way to shift your mindset and remind yourself of your strength.
Choose affirmations or questions that resonate with you. Examples:
“I am doing my best, and that is enough.”
“This pressure does not define me.”
“What is one small step I can take right now?”
“How can I support myself in this moment?”
“I have done this before, I can do this again”
“I inhale peace and exhale worry”
Repeat these affirmations silently or aloud. Write them down if it helps solidify the message.
Practice gratitude by listing three things you’re thankful for in that moment.
Moving your body
Moving your body is a powerful way to relieve stress because it combines physical release with mental focus. It helps reduce tension, lower stress hormones, and boost mood by releasing endorphins. By focusing on your movement and connecting with your breath, you ground yourself in the present moment, creating a meditative effect that calms the mind and activates your body’s natural relaxation response. Opting for meditation via movement is a great way of gaining some time for clarity too. It might be a quick walk around the block, a short burst of yoga or stretching or a play with the dog outside.
Take a moment for you!
Whether its in the car before you arrive in the driveway, 10 minutes before you get up out of bed to start your day or with a cuppa (my favourite).
Sitting with a cup of tea can be a deeply healing and stress reducing ritual. The act of making and drinking tea encourages you to slow down and engage your senses—the warmth of the cup in your hands, the aroma of the tea, and the soothing taste with each sip. This mindful pause creates a moment of stillness in a busy day, helping to calm racing thoughts and center your mind. Certain teas, like chamomile or green tea, also contain compounds that promote relaxation and reduce anxiety. By focusing on this simple, nurturing experience, you activate your parasympathetic nervous system, signaling to your body that it’s safe to relax. It’s a small, intentional act of self-care that can bring clarity and comfort.
This holiday season, give yourself the gift of slowing down and self-compassion. By weaving these small but impactful practices into your routine, you’ll not only support your hormones and stress levels but also create a season filled with joy and ease. Consider perceived stressors and how important they really are and how you might be able to reframe or reprioritise. It is amazing how much lighter we can feel once we drop some societal pressures and just enjoy the simple things.
Until next time! I hope your December is as cool as a cucumber x