Joanna Zaremba knows that nature has a powerful effect on our stressful feelings.

By Joanna Zaremba

Joanna Zaremba knows that nature has a powerful effect on our stressful feelings.

This time of year, stress can overwhelm and make the holidays about surviving instead of celebrating. Here are 10 easy ways to deal with stress, so you can reclaim the joy of the holidays.

1. Move your body

Stress hormones accumulate in our bodies until we use them — physical activity is the most effective way to do it. My favorite way to sneak in stress-busting exercise is to pick one thing to do, set a timer for one minute, and do it. One minute of dancing, yoga, squats, jumping jacks, stretching or the exercise of your choice — is a doable way to take the edge off. If you need ideas, check out my free five-day Feel Good in 1 Minute Challenge (website URL below).

2. Connect

Humans are hardwired for connection. We need it like we need air, water, food and sleep. Call a friend, hug a loved one or pet your dog or cat. If you’re by yourself, close your eyes and remember a time when you felt connected, loved, or appreciated — or whatever’s missing in this moment. For a few breaths, soak up the feel-good sensations of the memory and imagine them filling your body.

3. Laugh or cry

Laughing and crying are both excellent ways to release built-up stress. If you feel the urge to cry, don’t fight it. Instead, allow it. Crying may be easier when you talk to a friend or when you write, so notice works for you.

If tears aren’t at the ready, laughter also releases accumulated stress, especially from worry and fear. Try watching or listening to a funny show, call the friend who makes you belly laugh, or remember a time when a pet, a friend or a family member did or said something that made you laugh out loud. Whether you cry, laugh or remember a hilarious moment, take a few breaths afterward to soak up the good feelings you experience.

4. Spend time in nature

Spending time in nature is one my favorite ways to reset my body and my mind. Scientists aren’t yet sure why nature is so good for us, but the research is clear — it is. If you have 10 minutes, go for a walk and observe what’s around you — sounds, textures, patterns, light, colors, smells, temperature, plants, animals. Observing and interacting with nature, outside or near a window, can shift you out of stress and into wonder and awe.

5. Write or create

Writing gets thoughts out of your head and gives you distance from them. You access a different part of your brain, which shifts your relationship to what’s going on. Creative expression of any type can have similar effects, whether it’s drawing, painting, singing or making of any type. Go with what feels right for you and notice the stress recede.

6. Get perspective

When I get stuck in worry, I check in with my future self — the wiser version of me that’s already lived this moment. Close your eyes and ask him or her, “What do you want me to know about this situation?” or “How would you do handle this?” Then, listen. You’ll likely hear a simple response that taps into your inner wisdom and is just what you needed to hear.

7. Breathe

Working with your breath is an accessible way to change how you feel. In general, slow, easy breaths in and out of the nose are calming. Making your exhalation a little longer than your inhalation can also be relaxing. Try alternate nostril or humming breath — two of my favorites — but experiment and learn what works for you.

8. Do a guided meditation or body scan

Even when I lead guided meditations or body scans, I can’t help but drop into a more grounded, calm state. Both are fantastic ways to pay attention to your body, to relax and to experience the present moment while letting go of everything else in life.

9. Ask yourself a helpful question

I almost always experience a shift when I ask, “What does love look like here?” You could also substitute another word like “kindness” or “ease” for “love.” Or ask, “How can I do this with even more ease?” Both questions invite you to soften, to be present and to practice care and compassion.

10. Rest or play

Rest and play are both underestimated. When you’re exhausted, try lying down for 10 minutes to be quiet or to meditate. Resting can create a quick reset for your body and your brain. If you’re doing creative work, resting or changing to an easy task gives your conscious mind a break while your unconscious mind to work on the task for you, often much more efficiently.

Similarly, when you play — doing anything that brings you joy or delights you — for five to 10 minutes on your own, with your child, pet or a friend, you’ll feel reinvigorated, more like yourself, and even more creative.

Joanna Zaremba is a movement, mindfulness and mindset coach. Through her coaching, classes and programs, she gives people the tools and support they need to feel good, access their own answers and make their dreams a reality. For information about her classes and programs, visit www.joannazaremba.com.