Theresa Franklin, NCTMB, LMT, RYT, CMT

Olivia Kelly, NCTMB, LMT

The holidays can be a stressful time of year. There's so much to do - shopping, baking, decorating, cleaning.... If you're a woman, your anxiety level probably went up a notch just reading that! And every year the list of obligations seems to get longer as we strive for that perfect holiday that exists only in marketing and pop culture.

Most people manage to get through the season by taking it all in stride as a temporary situation. But for others, the holidays are truly a difficult time to bear as they miss loved ones who have passed on or passed out of their lives. Every Hallmark commercial is just another reminder of how lonely they are. Every ad for the latest electronic toy reinforces the consumerism that waters down the real meaning of this season.

Short days and long cold nights don't help. Our instinct is to "hibernate" over the winter months so we likely aren't active enough to keep serotonin levels high. Serotonin is the "happy hormone" in our brains that exercising engages and which keeps our moods elevated. Eating heartier meals contributes to our overall sluggishness.

So how do we cope? We can handle the holiday stress in one of  

two ways.

We can overeat rich and calorie-laden foods, binge drink and work ourselves into a state of exhaustion trying to meet too many demands on our time.

Or we can pause, take a calming breath and "regroup," deciding which people and activities are most important to us and letting go of the rest (and letting go of the guilty that may accompany that decision).  

The strategies and poses below can help you manage holiday stress. But if you find yourself needing more support, contact your doctor or a mental health professional. Or contact our own Chasity Faul, Reiki therapist and counselor, at 462-3900.

Tips on handling holiday stress  

• There are a number of restorative yoga poses that can help calm a racing mind and alleviate stress and anxiety. Look to our archived newsletters for: Downward Facing Dog (July 2011), Child's Pose (May 2012) or this month's asana, Viparita Karani (Legs-Up-the-Wall).

• Practice yogic breathing (December 2011)

• Eat mindfully. Instead of standing next to the buffet table at a party, chatting and snacking, take the time to consciously choose what will go on your plate, then walk away. Use smaller plates.

• Maintain your routine as much as possible, whether it is your fitness class, yoga practice or the time the family sits down to eat.

• Get a massage. Taking just 15 or 30 minutes for yourself can be just what you need to meet the demands of the holidays again.

• Learn to let go of preconceived ideas of perfection - the perfect gift, the perfect party look, the perfect.... Practice staying in the moment and enjoying the experience of the now.

back to top 

Winter can be harsh and your skin may need some extra TLC during the winter season.

Lower humidity levels, extreme cold and varying indoor and outdoor environments can all cause damage to the skin's protective outer layer. Vital lipids between cells get stripped away leaving dangerous gaps in the natural defensive barrier.  This lets in irritants that can cause skin to become sensitive or inflamed, while critical moisture gets sucked out.

The result is skin that's dry, tight and itchy. It can look dull and flaky around the eyes and you might find your skin is more sensitive to your usual products and make-up.

Do you skip wearing gloves in the winter, leaving your hands exposed to the elements? Doing so adds to the problem. Frequent hand washing and using antibacterial hand sanitizer to fight off colds can lead to extremely dry and sometimes painfully cracked skin. 

Below are some winterizing skin saving tips from Dermalogica for your face:

• Switch out your foaming cleanser for a soothing gel cream instead to replenish lipids and soothe sensitivity. Try UltraCalming Cleanser.

• Sweep away dull, flaky skin cells while hydrating at the same time with Daily Resurfacer.

• Layer on hydration and reduce tightness by spritzing over makeup throughout the day. Try MultiActive Toner, Antioxicant HydraMist or UltraCalming Mist.  

• Comfort red and irritated skin with a generous application of UltraCalming Serum Concentrate  and use UltraCalming Relief Masque  a few times a week.

• Change to a heavier-weight moisturizer such as Super Rich Repair for more nourishment and protection day and night.

• Repair and diminish dry skin and lines by gently patting Intensive Eye Repair around your eyes.

Contact Kristi Watson at 462-3900 for help keeping your skin hydrated and smooth this winter.  

back to top 

The blueprint

The practitioner lies on her back supported by a bolster, with her legs resting vertically against a wall. Her arms and hands can be at her sides or resting on her belly.  

How to do it

1. Place folded blankets or a bolster about six inches from the wall.
2. Sit sideways with your right side against the wall, legs extended straight out in front of you.
3. Exhale and swing your legs up the wall. At the same time, lower your shoulders and head to the floor.
4. Your bolster or blankets should be supporting your low back and pelvis, but experiment to find a placement that's comfortable for you. You may also place a towel or thin, folded blanket under your neck to keep your spine straight.
5. Stay in this pose anywhere from 5 to 15 minutes.  
6. When coming out of this pose, slide off the support onto the floor before turning on your side. Stay on your side for a few breaths, and come up to sitting with an exhalation.

Don't:   

•  arch your back

Benefits

• Relieves tired or cramped legs and feet  
• Gently stretches the back legs, front torso, and the back of the neck  
• Relieves mild backache
•  Calms the mind
    

Contraindications   

•  Avoid this pose if you have serious eye problems, such as glaucoma.
• If you have serious neck or back problems only perform this pose with the supervision of an experienced teacher.
• If your feet begin to tingle during this pose, bend your knees, touch your soles together, and slide the outer edges of your feet down the wall, bringing your heels close to your pelvis.

Variation

If you have enough space, you can slide your legs apart into a wide "V" to stretch your inner thighs and groins.  

You also can bend your knees, touch the soles of your feet together, and slide the outer edges of your feet down the wall, bringing your heels toward the pelvis. Then you can push your hands against the top inner thighs to stretch the groins. Remember, however, to never push on your knees to open the groins.