8 Ways to Reduce Anxiety and Get Decent Sleep During the Holidays
WITHOUT MISSING OUT!
For years, I dreaded being at family reunions. The Christmas holidays were especially difficult for me. Don’t take me wrong. I have a very loving, supportive, and wonderful family. Still, when you’re struggling with anxiety or insomnia, it’s not easy being around others or managing many hats at the same time.
That’s why it is so important to set healthy boundaries to reduce anxiety and get some decent sleep during the busiest time of the year. That’s why I created this list, to make things easier for you.
Let’s start with the sweetest one.
1. LOWER YOUR SUGAR INTAKE
Yes, I know your mother's pecan pie is delicious, and you only get to eat it once or twice a year, but it’s important to set priorities. If you eat too many sugar cookies, brownies, or pumpkin pie, the extra sugar, and holiday adrenalin are going to keep you up at night. And if you don’t get a good night's rest, anxiety will kick in easier, and you will be screaming at your kids for no good reason.
I’m not saying quit completely. Reduce the portion of your favorite dessert instead of getting seconds or thirds. A pro tip is to get a to-go box and enjoy it guilt-free in the morning with your coffee and good company (after breakfast to reduce the glucose spike).
Trust me, your beauty sleep will thank you if you skip dessert at night, and so will your nervous system.
2. MAKE YOGA NIDRA YOUR BFF
Yoga Nidra is the sleep gem everyone should know about. It’s simple to use to fall asleep and to sleep longer and deeper at night. You can also use it before your Christmas dinner to reduce any tension or anxiety you might be carrying and to feel more present and joyful. It’s the perfect tool to take a power nap to boost your energy in minutes.
The best part is that you must only press play and enjoy it. Ten minutes of this ancient yogic tool equals one hour of rest. Instead of Christmas carols or wine-tasting games, every household should start and finish their night with a yoga Nidra meditation. Don’t you think?
3. JOURNAL FIRST THING IN THE MORNING
Getting your thoughts on paper in the morning might be one of the most beneficial holiday activities. It’s especially helpful when you write them immediately after you wake up to help clear your head before you start the day and release any anger, stress, or frustrations that might appear during the year's busiest time.
I have been using this tool for the past seven years, and I find it very helpful in preventing and lowering anxiety during the holidays. It’s a simple, effective way to clear and calm the mind to fall asleep peacefully.
If free writing seems intimidating because you don't know what to write, you can ask the following questions on the page:
What am I grateful for today?
What is challenging now, and how can I make peace with it?
Are there any boundaries I need to set?
How does anxiety manifest in me, and what helps to lower it?
What would my 80-year-old me tell me about this situation?
Be as honest as possible and let the pen flow on the page. If you fear that someone might read it, rip the page or burn it somewhere safe.
4. TAKE A SOLO WALK
Once a week, take a solo walk to get some fresh air or reflect on a specific situation that triggers your anxiety or keeps you tossing and turning at night. If you’re feeling overwhelmed because there’s a lot of noise or sad because you didn’t get to spend time with your baby niece this year, then going for a walk will help you get some perspective.
Research has shown that spending time in nature can positively impact your mental health. And, of course, if you feel calm, happy, and grateful, it will be easier to get decent sleep and reduce anxiety at family reunions this Christmas.
5. BE OKAY WITH MISSING OUT.
The day I learned what FOMO meant, I was blown away by how it described exactly what I felt when I would scroll on Instagram and saw that my sisters or friends were hanging out miles away, and I couldn’t join them.
It also helped me understand that it was OKAY to miss a party or event if I was tired or not feeling well. Since then, I have spent countless New Year’s Eve watching a movie alone and going to bed early. There’s no bigger joy than starting the new year feeling fresh, rested, and happy.
So, my friend, this is the reminder to transform the fear of missing out (FOMO) that you might feel this winter into the joy of mission out (JOMO). Remember that when you say “YES” to something, you say “NO” to something else. So if you say YES to sugar, alcohol, or staying up late, you’re automatically saying NO to a good night’s rest. Choose wisely!
6. BREATHE
Your breath is your friend. Please bring it to every family gathering to calm the mind, release tension, be more present, and sleep like a queen at night!
Dirgha breath, AKA yogic breathing, is a simple exercise you can use while chatting with your relatives or as a calming exercise for kids before bed.
The beauty of this breathing is that it can help you use the full capacity of your lungs and balance your nervous system, finish the stress cycle, and get extra yummy sleep at night without feeling anxious.
During this exercise, ensure it feels organic and natural for your body — do not force anything.
Follow these simple instructions to get started:
Place your hands on your abdomen and inflate it as you inhale, like you were inflating a balloon. Exhale and release. Repeat three times.
Place your hands on your ribs and take three breaths, just as before.
Place your hands on your chest and breathe in this area.
Now, put together this exercise by inhaling from your abdomen and bringing it upward toward your chest as you inhale.
As you release the air, lengthen your exhalations and imagine your exhaling through the back of your lungs.
Repeat step 5 for ten breaths or as long as it feels comfortable.
By consciously breathing into each of the separate areas of the lungs, we take in more air than we do habitually, invigorating the body. It is more than the lungs that breathe; every cell of the body needs to be supplied with oxygen.
Dirgha breath also gently massages the abdominal organs, improving digestion. As you might know, poor quality sleep influences the important work of hunger and satiety hormones that regulate our food intake. So why not give your body extra support to digest that delicious turkey leg and mashed potatoes to prevent you from being way awake at night?
7. THIS IS HOW IT FEELS
Whenever you’re feeling anxious, overwhelmed, or exhausted but unable to fall asleep, you can use the “this is how it feels” tool to acknowledge your feelings, thoughts, and emotions and take the pressure off.
It is practical and teaches your brain to notice whatever is going on without trying to control it or sweep it under the gingerbread house with the rest of your block emotions.
You simply need to repeat this phrase:
This is how I feel ____________________ (fill in the blank with an emotion, sensation, or feeling).
For example:
This is how I feel when I’m tired.
This is how I feel when I’m overwhelmed.
This is how I feel when I’m secretly resentful with my partner.
This is how I feel when I’m angry at my partner and can’t fall asleep at night.
This is how I feel when my Walt Disney brain is creating instead of getting my beauty sleep.
Simple? Give it a try!
8. COLOR YOUR ANXIETY AWAY
I like to bring coloring pencils, markers, and coloring pages to my family gatherings to help me reduce my social anxiety and enjoy the company and creativity of kids and adults.
Coloring is also a great way to de-stress the mind and prepare for sleep.
My friend Mackenzie Bakewell from Ziebee shares in this article five ways to use coloring to prepare your mind for sleep, a wonderful tool for enhancing health and happiness and reducing anxiety all year round.
CONCLUSION:
Christmas holidays can be one of the busiest and most exciting times. Still, sadly, it can also be one of the most dreaded and stressful seasons for someone struggling with chronic anxiety or any sleep-related issues.
As someone who struggles with anxiety and helps women struggling with insomnia to get a good night’s rest, I can tell you that it is not easy or fun. That’s why I created this article to support you in reducing anxiety and getting a night of decent sleep during the holidays and all year round, but the tools on their own don’t work.
You need to take action and practice them. Therefore, choose one or two of these tools to use consistently during the holidays and share them with your loved ones! 😊
If you're ready to fall asleep within minutes of your head hitting the pillow, feel less anxious, wake fewer times at night, and feel rested and energized in the morning, then my Sleep Simplified book is for you!
If you enjoyed this article, please share it with your favorite auntie or a friend who you think might enjoy it. We will both thank you! 😊
Avocado hugs,
Monica
PS - Better sleep doesn’t have to be a dream anymore. It can be your reality in less than 12 weeks! With Sleep Simplified: Simple Tools to Reduce Anxiety, Finish the Stress Cycle, and Sleep Like a Queen. Purchase the book here!