WINTER: How Can I Manage Stress?
Bridgette W. Gottwald, LPC, NCC
Managing stress can be really difficult, especially amidst winter with the holidays, busy calendars, and poor weather – not to mention the global pandemic we are all still facing! A survey on holiday stress reported that stress levels around the holidays are typically higher and increase for most people. Stress is a common and normal emotion that arises when demands are placed upon us. A small amount of stress can be healthy and help us to accomplish things, but it’s easy for stress levels to get carried away and run high. As we get into the holiday season, there are typically higher demands that require more of us. Sometimes, actual demands do not need to be placed for stress to increase, it can be just the thought or perception or pressure of doing “enough” that can trigger stress to arise.
If you are having difficulty sleeping, feeling tired, down, irritable, anxious, experiencing muscle tension, or having difficulty concentrating, those might be some clues that it’s time to improve upon your stress management game. When you notice these stress levels rising, take a step back to look at the demands you are juggling.
This blog will discuss a helpful acronym that I often share with my clients – W.I.N.T.E.R. It is useful for managing and getting a hold of increasing stress levels. Give it a try this season and see how it works for you!
W – WRITE
When it comes to mental health, writing has proven to be helpful for many people in different ways. Here are some ideas!
Bullet journaling
To-do lists
Gratitude journaling
Thought diary
I – INVEST
You must invest in yourself. Eat well, get enough sleep, exercise and make time for yourself. You’re the only person that can help you to do that. When you feel stressed out, take a break. Be sure that you don’t tie in or confuse a short break with procrastination or avoiding certain things - know the difference.
N – SAY NO
Even when you want to help and it’s a good cause, it’s important to know where to draw the line and know when to say NO. A big part of managing stress is knowing how much you can handle and not pushing yourself too hard to people please. I always say that it’s better to underpromise and over-deliver as opposed to overpromising and underdelivering!
T – THINK REALISTICALLY
Make a point to look at the specifics of a situation, the positive, the negative, and the neutral, before you conclude. Learning realistic thinking skills aids in managing stress levels and also grappling with negative emotions that may arise.
E – EXERCISE
This one doesn’t need much of an explanation, but we all know that exercise is one of the best things you can do for your health, both mentally and physically. Incorporating daily exercise into your routine can help with one’s “physiological response to stress, decreasing overall stress levels and recovering a sense of well-being.”
R – RELAX
Easier said than done! These days typically whenever anyone asks “How are you?” The immediate response is “busy” and it may seem as if there is no room for relaxation. It’s not about having the time for relaxation, it’s more about making the time for it. There are many relaxations, self-care, and mindfulness practices that take less than fifteen minutes. Start with slow deep breathing exercise and talk to your therapist about other ones that you can incorporate into your daily routine.
Reference:
Badali, M. (2017). W.I.N.T.E.R Stress-Busting Tips, AQnxiety Canada. Retrieved from: https://www.anxietycanada.com/articles/w-i-n-t-e-r-stress-busting-tips-by-dr-melanie-badali/