By Dr. Jennifer L. Yocum, Licensed Acupuncturist
The holidays are here, and for many, the crisp air carries a mixture of excitement and anxiety. While the twinkling lights and festive gatherings bring joy, they often come hand-in-hand with increased stress levels. Fortunately, there are many holistic practices you can practice to help manage any tension that may arise, whether shopping for gifts or attending parties.
Embracing the Great Outdoors
Don’t let the chilly weather keep you indoors- from the Appalachian trail to the quiet beaches of our lakes, nature provides a powerful antidote to holiday stress.
Forest Therapy
The Japanese practice of “shinrin-yoku” or forest bathing has been practiced since the early 1980s. It isn’t about exercise, but rather immersing yourself in the forest atmosphere. Research supports that spending time in the forest, such as taking a gentle walk along the Catoctin Mountain trails, can improve quality of life scores, decrease stress and anxiety levels, and lower blood pressure and cortisol levels, the hormone associated with stress (Hansen et al., 2017).
Lake Meditation
The tranquil waters of our many lakes and reservoirs, both locally and regionally, offer a perfect setting for mindfulness practices. Sitting by the shore, focus on the rhythmic lapping of waves or the sound of the breeze to quiet your mind and reduce stress-related symptoms. Take deep breaths, and notice what you can hear, see, smell, and feel.
Biofeedback in Nature
If you’re a biohacker or data nerd and would like to take a more innovative approach to forest bathing, lake meditation, or spending time in nature, consider the use of biofeedback technology. There are many types of wearable devices on the market that can give you information about your heart rate variability and other physiological markers of stress. When you spend time in nature, take notice of what you are doing and get real-time feedback through your smartphone app. This allows you to see how your stress levels change as you interact with different natural environments.
You may even find there are specific natural elements (e.g., certain trees, water features, or forest clearings) have the most positive impact on your individual stress level. In theory, you could create personalized “stress-relief maps” and visit those spots when you feel the tension begin to rise. While some may find it overkill, if you love data-driven insights, it’s a truly innovative way to look at the time you spend in nature. It allows you to tailor your nature experiences for maximum stress relief, making each forest visit like a free therapy session!
Acupuncture: Ancient Wisdom for Modern Stress
Acupuncture involves inserting thin needles into specific points on the body to balance energy flow and promote healing. Research has shown that acupuncture can significantly reduce stress by lowering cortisol and regulating the hypothalamic-pituitary-adrenal (HPA) axis, which is critical for mood regulation and stress management (Sun et al., 2024). As an acupuncturist, I have found that even one treatment of acupuncture is enough to improve stress and sleep for most patients. Adding in an acupuncture session or two this holiday season, a cupping treatment to relieve muscle tension, or even a spa-like facial gua sha and cupping treatment can help you feel much more relaxed.
Sound Healing and Music Therapy: Harmonizing Body and Mind
Music and sound waves are incredibly healing, and both sound healing and music therapy can be helpful stress-management strategies. Research has shown that music interventions can improve psychosocial, physical, and emotional outcomes (Hanser, 2019).
Try creating a personalized holiday playlist featuring your favorite songs or calming tunes. Sing carols with family or friends or learn to play a new instrument (or dust off an old one). Consider attending a local sound bath, where you sit or lie down, close your eyes, and allow the healing energy of the sound waves of gongs, singing bowls, pan flutes, or other instruments to pass over you.
Nutritional Supplementation
Supplementing a healthy diet with vitamins, natural herbs, or mushrooms can be a simple way to reduce your stress. Two promising categories of supplements are adaptogens and B vitamins.
Adaptogens: Nature’s Stress-Busters
Adaptogens are a class of herbs and plant substances that have been used for centuries in traditional medicine practices to help the body adapt to stress. Recent scientific research has begun to validate their effectiveness in managing stress and promoting overall well-being.
Three adaptogens that have shown promise in clinical studies are:
1. Ashwagandha: A recent systemic review and meta-analysis showed that ashwagandha supplementation significantly reduces anxiety and stress (Akhgarjand et al., 2022), and the benefit for mild to moderate stress was confirmed further this year in a randomized controlled trial (Pandit et al., 2024). An earlier study by Chandrasekhar et al. (2012) revealed that individuals taking ashwagandha root extract twice daily experienced not only an improved score on a stress assessment, but also a significant drop in their cortisol levels.
2. Rhodiola rosea: This adaptogen has been shown to work quickly, with effects lasting 4 to 6 hours. Research indicates that Rhodiola rosea can effectively regulate stress response and may even improve symptoms of depression (Reid Health, n.d.).
3. Holy Basil: Holy basil is a sacred plant in India, and has a long history of use in Ayurvedic and Traditional Chinese Medicine. Research has shown that it helps stress, reduces salivary cortisol levels, and even improves cognition (Roe and Venkataraman, 2021). Note that it is not recommended for children or people who are pregnant or nursing.
B Vitamins: Essential Stress-Fighters
While adaptogens work to modulate our stress response, B vitamins play a crucial role in maintaining our nervous system and energy metabolism. What you may not know is that B vitamins are water-soluble, which means that your body cannot store them, so you must ingest them through your diet or supplements daily.
Research has shown that B-complex vitamins may be especially beneficial for stress reduction. A 2019 systematic review and meta-analysis by Young et al. showed a significant reduction in stress in participants taking a B-complex vitamin versus a placebo.
Possible Benefits of Using a Synergistic Approach
While adaptogens and B vitamins can be effective on their own, combining them may offer a synergistic approach to stress management. Adaptogens work to modulate the body’s stress response at a systemic level, while B vitamins support the nervous system and energy production necessary for dealing with stress.
It’s important to use caution and consult with your doctor or healthcare professional before adding any new supplements to your routine. Some adaptogens may interact with your existing medications. Make sure to talk to your doctor to determine if you should be tested for vitamin deficiencies and take a personalized approach to your supplementation, or if you can safely consume a standard product. It is important to note that supplements are not regulated in the same way that medications are, so quality and potency may vary greatly. Talk to your healthcare provider about the brands they trust and recommend for you.
Additional Therapies & Practices
There are many other practices that can enhance your stress relief, such as:
Thermalism: Visit mineral-rich hot springs, hot tubs, or heated pools to relax your muscles and calm the mind.
Chiropractic Care: Chiropractors can address physical tension that often accompanies stress through spinal adjustments and body alignment.
Hypnosis: A hypnotherapist can work with you by tapping into the power of suggestion to promote relaxation and positive thinking.
Massage/Bodywork: Physically working out the knots and tightness in your body is key in helping you to relax. Therapists may use cups, hot stones, and other tools to work out the tension.
Physical Touch: As humans, we all need touch, whether platonic or romantic. If you do not have anyone from whom you receive regular physical touch, and feel you have “touch starvation” and/or loneliness, try the following suggestions by experts: get a pet or volunteer for a pet shelter, join a team sport or exercise class, hug a pillow and/or wrap yourself up in a blanket (weighted or regular), chat with someone online, or sing and dance (Barkley, 2022). You may even want to consider a platonic “cuddle buddy;” some social online dating services are open to this concept, and it has been gaining in popularity after the extreme physical distancing seen during the pandemic. If you feel depressed or low, or have feelings of loneliness or emptiness that have been going on for more than two weeks, seek help from a mental health professional.
Deep Breathing & Meditation: Taking time each day to take some deep belly breaths, or close your eyes and do a brief meditation can help to calm the nervous system and reduce stressful feelings. Set a reminder on your phone or calendar to take these mindfulness breaks at regular intervals throughout your day.
As the holiday season unfolds, remember that managing stress is not about eliminating it entirely, but rather about finding balance and resilience. By integrating these natural and holistic approaches, you can navigate the holidays with greater ease and joy.
References
Akhgarjand, C., Asoudeh, F., Bagheri, A., Kalantar, Z., Vahabi, Z., Shab-Bidar, S., Rezvani, H., & Djafarian, K. (2022). Does Ashwagandha supplementation have a beneficial effect on the management of anxiety and stress? A systematic review and meta-analysis of randomized controlled trials. Phytotherapy Research, 36(11), 4115-4124. https://doi.org/10.1002/ptr.7598
Barkley, S. (2022). What does it mean to be touch starved? PsychCentral. https://psychcentral.com/health/ways-to-self-soothe-when-starved-for-touch
Chandrasekhar, K., Kapoor, J., & Anishetty, S. (2012). A prospective, randomized double-blind, placebo-controlled study of safety and efficacy of a high-concentration full-spectrum extract of Ashwagandha root in reducing stress and anxiety in adults. Indian Journal of Psychological Medicine, 34(3), 255-262. https://doi.org/10.4103/0253-7176.106022
Hansen, M. M., Jones, R., & Tocchini, K. (2017). Shinrin-yoku (forest bathing) and nature therapy: a state-of-the-art review. International Journal of Environmental Research and Public Health, 14(8), 851. https://doi.org/10.3390/ijerph14080851
Hanser, S. B. (2019). Music therapy strategies for wellness. Crossroads of Music and Wellness, 4. https://remix.berklee.edu/mh-exchange-music-wellness/4
Pandit, S., Srivastav, A. K., Sur, T. K., Chaudhuri, S., Wang, Y., & Biswas, T. K. (2024). Effects of Withania somnifera extract in chronically stressed adults: a randomized controlled trial. Nutrients, 16(9), 1293.https://doi.org/10.3390/nu16091293
Reid Health. (n.d.). Adaptogens: 5 stress management plants. https://www.reidhealth.org/blog/adaptogens-5-stress-management-plants
Roe, A., & Venkataraman, A. (2021). The safety and efficacy of botanicals with nootropic effects. Current Neuropharmacology, 19(9), 1442-1467. https://doi.org/10.2174/1570159×19666210726150432
Sun, B., Cao, X., Xin, M., & Guan, R. (2024). Treatment of depression with acupuncture based on pathophysiological mechanism. International Journal of General Medicine, 17, 347-357. https://doi.org/10.2147/IJGM.S448031
Young, L. M., Pipingas, A., White, D. J., Gauci, S., & Scholey, A. (2019). A systematic review and meta-analysis of B vitamin supplementation on depressive symptoms, anxiety and stress: effects on healthy ‘at-risk’ individuals. Nutrients, 11(9), 2232. https://doi.org/10.3390/nu11092232
Note: This article was originally published in a local magazine for their December 2024 issue. For citation references, please contact Dr. Yocum at https://jenyocum.com/contact/
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