Health-stress-free-christmas

Lower the bar

Forget the pressure to magic up the perfect Christmas. If you want to spend hours colour co-ordinating and handcrafting cards and decorations, go ahead. Otherwise, forget perfection. ‘Give yourself permission to relax,’ says Hazel Bate, director of the Relaxation for Living Institute. Identify the key things that will add most to your celebration and focus on those. In this situation, less is more. If you overreach yourself, something always has to give.

Buy a notebook

‘There’s so little time and so much to do,’ says Jenny Edwards, psychotherapist and stress management consultant. ‘Don’t try to keep it in your head. Write it down – food and presents lists, seating plans, the lot. Then tick things off as you go. Planning well ahead of time will help you stay in control and relaxed.'

Make a memory

You probably don’t remember the Christmas gifts you received two or three years ago, but you do cherish the memories. Tradition is important, but there’s always room for change, especially as your family grows up. Ask for their ideas on new traditions to add to the Christmas mix.

Eat mindfully

It’s hardly surprising that indigestion is a common problem at Christmas. Not to mention the extra weight – on average, we gain 5lb over the festivities. ‘Avoid mindless eating,’ says nutritional therapist Marilyn Glenville. ‘A bit of indulgence is fine, but don’t overdo it. Try not to eat standing up or picking from a buffet. Make a constant effort to be aware of what and how you eat. Slow down, take time to chew and enjoy each mouthful.’

Start with your glass half full

If you approach Christmas dreading what’s ahead, you’re already on to a loser. ‘It’s the law of expectation: it’s always been like this, so it always will be. If you do nothing and expect the worst, it will stay the same. You can’t change other people’s behaviour, but you can do things differently,’ says Jenny Edwards. So decide right now that you’re going to celebrate the high points, accept the lows, and cope as best you can with the people and the situations that usually drive you mad.

Inhale the essence of Christmas

‘If you have an artificial tree, use eight to ten drops of silver fir essential oil in a cupful of water and place it beside the tree where the oil will release its aroma,’ says aromatherapist Penny Price. ‘Top it up every three to four days. It will both enhance the Christmas atmosphere and help to decongest the airways and encourage deep breathing to keep you calm and relaxed.’

Breathe like a bee

The ancient yoga technique of bhramari (literally ‘buzzing bee’ sound) helps release tension and still your mind. Sit with your spine and neck erect, close your eyes, inhale and then, as you breathe out, with your lips only lightly touching, make a gentle humming sound. Make the out-breaths as long as possible without straining.

Reclaim your energy

Standing up, and using the palms of both hands, pat your right leg from the calf to the buttocks. Repeat on your left leg. Then pat your left arm with your right palm and your right arm with your left palm. Finally, very gently and steadily pat your chest. Breathe slowly and deeply throughout. ‘This simple massage only takes two or three minutes, but will boost your circulatory system, dispel feelings of lethargy, energise and invigorate you,’ says Beata Aleksandrowicz, the director of www.puremassage.com.

Have an aromatic bath

‘Adding four to six drops of essential oil to a bath can instantly refresh and relax your whole body,’ says Penny Price. ‘Geranium, ylang ylang and lavender is a great stress-busting blend. Or try rosemary, juniper and lavender to relax muscle tension, aches and pains. Add your chosen oils to a full bath and swish thoroughly to disperse them before you get in.’

Share the load

‘Giving other people something to do makes them feel good because they’re contributing, and takes the pressure off you,’ says Hazel Bate. Make a rota for ‘babysitting’ difficult or vulnerable relatives, write chores on pieces of paper and get everyone to pull one out of a hat, or ask guests to bring a favourite dish to add to the mix.

Have an escape plan

If you feel yourself getting wound up, take 10 minutes out to fill the bird feeder, post a last-minute card or drop something round to a neighbour,’ says Jenny Edwards.

Hold the wine

When tempers fray, remember that alcohol can often fuel arguments. ‘Relationships are intensified at holiday times and there’s more opportunity to annoy each other,’ says psychotherapist Marsha Myers. That can lead people to drink more. Drinkaware experts advise keeping track of how much you’re drinking and remembering the guidelines of two to three units a day for women, three to four for men.

Build in some recovery time

Whether it’s an early-morning walk, a half-hour soak in the bath or just lying on your bed reading, schedule it in – and let other people know.

Press away headaches

Close your eyes and breathe regularly for two minutes, gradually releasing tension in your upper body. Place your middle fingers in the dips just below your eyebrows, one on each side of the top of your nose. Breathe in slowly and, on your out-breath, press your fingers into the grooves on the side of the nose for a few seconds. ‘This is a wonderful technique for clearing your mind, refreshing eyes and banishing headaches,’ says Beata Aleksandrowicz.

Make a calming bath bomb

Try this lavender bath bomb recipe from TV ethnobotanist James Wong’s book, 'Grow Your Own Drugs'. With dry hands and a completely dry glass bowl, mix together 1tbsp citric acid and 3tbsp bicarbonate of soda. Add 10 drops lavender oil, 1tsp dried lavender flowers and 1tsp vegetable or almond oil, then mix together with a metal spoon. Place a biscuit cutter on top of a sheet of baking parchment, put the mixture inside and press down with the back of the spoon. Wait for the bomb to set as a dry, hard block, a minimum of 30 minutes. To use, put the block into a bathtub full of water – it will fizz and disperse the scent.

Get fresh

An overload of rich food combined with alcohol can affect your absorption of certain vitamins and leave you overfed but undernourished, says Marilyn Glenville. Make a point of eating several pieces of fruit, a salad and some raw veg every day.

Put on your dancing shoes

‘Get out your party shoes and wear them around the house. Make a conscious effort to keep your shoulders down and your tummy in,’ says physiotherapist Sammy Margo. ‘That way, your shoes will be worn in, you’ll have no back pain after a night out in them, and the exercise will help improve your posture and core stability.'

Early to bed

Lack of sleep doesn’t just make you tired and irritable. It actually increases levels of stress hormones, making it harder to relax and stay calm, say researchers at the University of Chicago. Make sure you get enough.

Remember what really matters

At the end of the day, it’s not the table setting, the food or even the gifts that people are going to remember – it’s the conversation, the love, the laughter and being together.