Tag: relaxation

Reducing Stress at Christmas

Christmas carries a strange mix of light and weight. The lights sparkle, the music drifts through shops, and yet the pressure quietly builds. Expectations pile up, family dynamics resurface, money feels tighter, and the calendar fills faster than it ever should. Reducing stress at Christmas begins by noticing that much of it comes not from the season itself, but from what we think it ought to be.

One gentle step is permission, permission to simplify. Not every tradition needs to be honoured every year, not every invitation needs a yes, and not every table needs to look like a magazine spread. Choosing fewer things and doing them with care can be deeply freeing. Rest is not laziness at Christmas, it’s wisdom.

It also helps to ground yourself in small, ordinary moments. A quiet walk in cold air, a mug warming your hands, a familiar song played just for you. These pauses remind the nervous system that it’s safe to slow down. Breathing more deeply, even for a minute, can interrupt the rush and bring you back into your body.

Connection matters too, but it doesn’t have to be perfect. Honest conversations, lowered expectations, and a bit of humour can soften tense edges. If grief or loneliness surfaces, let it be acknowledged rather than pushed away. Christmas doesn’t erase hard feelings, it sits alongside them.

Finally, remember that the season passes. The world doesn’t hinge on one meal, one gift, or one day. Kindness to yourself, as much as to others, is perhaps the most meaningful Christmas practice of all.

Staying whole in a fractured world

The world can be a confusing and unsettling place, especially with technology at our fingertips and 24/7 news. Making sense of it all can take its toll on our inner life. In this context, preserving our mental health is essential.

Here’s some strategies that work for me:

Limit your news consumption. Constant exposure to distressing news can lead to anxiety and stress. Set aside specific times to check the news and avoid it during the rest of the day. Consider turning off news notifications on your devices.

Choose reliable news sources. Verify the credibility of the news sources you follow and ask questions, such as, why is this person saying a certain thing, for example. This can reduce fear and uncertainty.

Focus on what you can control. It’s easy to feel powerless in the face of global crises. Concentrate on actions you can take in your own life, like supporting local charities, volunteering, or making environmentally conscious choices.

Establish a daily routine to bring stability and predictability. Regular sleep patterns, exercise, and work schedules can all help you maintain a sense of normality. Do what works for you.

Talk to people. Human connection is vital for mental wellbeing. Even when you can’t meet in person, stay connected with friends and family through phone calls, video chats, or online social groups. Sharing your feelings and experiences can be comforting. Smile at people and talk to strangers.

Develop the art of self-care. Dedicate time to activities that help you relax and unwind. Exercise, meditation, deep breathing, and hobbies can all reduce stress and improve your mood.

Seek help. If you find yourself struggling to cope with the constant stream of negative news, don’t hesitate to reach out for professional help. A therapist or counsellor can provide valuable guidance and support.

Stay informed, but not obsessed. Whilst staying informed is important, obsessing over the news can lead to information overload and increased anxiety. Set boundaries and avoid overconsumption.

Remember, preserving your mental health is a priority, it’s okay to take breaks from the news and practice self-compassion. By implementing these strategies, you can better navigate a world of bad news while maintaining your mental wellbeing.

10 Tips for Top Sleep

Firstly, let me say I’m not an expert on sleep, although I’ve read widely about it and written about The Need for Sleep on this site.

Here are tips I’ve found helpful and I try to apply them whenever possible. Although I don’t always get it right, especially with three young children.

  1. Stick to a specific sleep schedule, try to settle down and wake up at the same time each day. Remembering that a lie-in at weekends won’t make up for and lack of sleep during the working week, and might well make it harder to get up on Monday morning.
  2. Try to avoid caffeine, alcohol and nicotine too near to bedtime as these can be detrimental to good sleep. The latter two are not a problem for me as I’m teetotal and don’t smoke, but caffeine can be. I don’t usually drink coffee after 12 noon (2.00 pm at the latest) although I still drink tea, and so to reduce my caffeine intake before bed I’ll often drink decaffeinated tea. Another option is herbal tea, which I try to drink at least once a day, usually with a teaspoon of acacia honey to sweeten.
  3. It’s often tempting to eat late into the evening, but this isn’t always a good idea. I’m also at an age when my bladder can wake me up in the night, so I try to balance the need to be hydrated with my overall fluid intake.
  4. Exercise is good, but not too near bedtime. We all know that exercise is beneficial for our overall health and wellbeing, but it’s better done earlier in the day.
  5. Naps are good and can help to make up for lost sleep, but it’s best not to take these after the middle of the afternoon as these can then make it harder to fall asleep at night.
  6. Make sure you unwind before bed if possible, schedule it into your daily routine. Reading or listening to music can be helpful ways to relax.
  7. Avoid screen time before bed and, if possible, keep smartphones and tablets out of the bedroom. You can also use a blue filter to reduce the detrimental effect of screen light while winding down to sleep. Many devices and operating systems now have these built-in, or there are apps you can use. You can also turn the brightness down.
  8. A hot bath is good for helping you to relax and unwind, but also the lowing of body temperature that occurs after a bath helps you to become sleepy.
  9. Make sure your bedroom is dark and cool, and get rid of anything that might distract you. If it’s not completely dark you could try an eye mask.
  10. This last tip depends on you as an individual and may vary in different circumstances. If you can’t sleep, do you get up or simply lay resting? I usually apply the rule that if not sleeping is making me anxious it’s probably better to get up for a while before returning to bed, otherwise I stay put. But always avoid the temptation to check your smartphone.

Finally, in all of this don’t forget the old adage, that an hour of sleep before midnight is worth two after midnight. Sleep well.