Calm in the Chaos of Summer: Stress Relief Techniques Now

The summer holidays are a time for fun, family, friends, and travel. For many, especially those in bustling cities like Dubai, this period often means extended stays away from home, hopping from one relative’s place to another, or even long vacations in different locations. While these adventures are filled with joy and new experiences, they can also be intense on our nervous system. The lack of a fixed place to stay, adjusting to different family habits, and the disruption of routines can create a perfect storm of stress. Let’s delve into what stress really is from a nervous system perspective and explore the stress relief techniques that can be used to manage stress during these summer months.

Understanding Stress and the Nervous System to Manage Stress

Stress, at its core, is a response to any demand placed on the body or mind. When we encounter a stressful situation, our nervous system responds by activating the “fight or flight” mode. This is a survival mechanism that prepares us to either confront or flee from the threat. While this response is crucial for immediate danger, modern stressors often do not require such drastic action, yet our bodies still react as though they do.

When we’re dealing with constant changes in environment, like staying in different homes, flying, or managing family expectations, our nervous system can become dysregulated. This means it might get stuck in a heightened state of alertness, making it hard to relax and enjoy the holiday. Symptoms of this dysregulation can include anxiety, irritability, trouble sleeping, and feeling overwhelmed.

Stressors can be both real and perceived. For example, a well-meant piece of advice from a family member can trigger a stress response if it makes us feel inadequate as a parent, daughter, or friend. Our perception of the advice, rather than the advice itself, can lead to feelings of stress and self-doubt.

Common Summer Holiday Stressors

Several specific stressors can impact our mental well-being during the summer holidays:

1. Living Out of a Suitcase: Constantly moving from place to place without a fixed base can disrupt our sense of stability and routine.

2. Family Dynamics: Spending extended time with family can bring well-meaning advice, differing habits, and the need to accommodate everyone’s needs.

3. Travel Stress: The logistics of flying, navigating airports, and adjusting to new time zones can be challenging for our nervous system.

4. Expectations vs. Reality: The pressure to make the holiday perfect and the potential disappointment when things don’t go as planned can create internal conflict.

5. Social Obligations: Feeling obliged to meet and socialize with friends and family, even when we need some downtime, can lead to added stress.

Stress Relief Techniques #1: Meditation

The essence of meditation is getting to know yourself. It doesn’t require sitting in a specific position for extended periods. Meditation can be as simple as pausing and checking in with yourself, becoming aware of your state of breathing and your state of mind, and choosing to regulate it. Your breath is a powerful key, and only a few minutes of intentional breathing can change your state, allowing you to continue your day in a more peaceful manner, avoiding conflicts internal and external. 

Meditation is you checking in with yourself, setting yourself up for the day, and regularly asking yourself, “What do I need in this moment and how can I meet that need?” It’s about understanding what you can say yes to and what you need to say no to, in order to help manage stress, among other things. Often, our expectations and anticipations of how things should be are self-created.

Thus, meditation is a powerful stress relief exercise that can help calm the nervous system and bring a sense of peace amid the holiday hustle. Here’s how you can incorporate it into your summer routine:

1. Morning Meditation

Starting your day with a few minutes of meditation can set a peaceful tone. Find a quiet space, sit comfortably, and focus on your breath. Even five minutes of deep breathing can help center your mind, prepare you for the day ahead, and enable you to gain energy.

2. Mindful Breathing

Throughout the day, whenever you notice that you feel out of balance, PAUSE take a few moments to focus on your breath. Inhale deeply through your nose, hold for a few seconds, and exhale slowly through your mouth. This simple technique can quickly calm your nervous system.

3. Guided Meditations

Use guided meditation apps or videos to help you relax. These can be especially helpful if you find it difficult to meditate on your own. Choose a meditation that suits your current need, whether it’s for relaxation, sleep, or stress relief. 

4. Gratitude Practice

At the end of each day, take a few minutes to reflect on what you’re grateful for. This practice can shift your focus from stressors to positive experiences, helping to reframe your mindset.

5. Body Scan Meditation

Before bed, practice a body scan meditation to release physical tension. Starting from your toes, focus on each part of your body, noticing any tension and consciously relaxing that area. This can improve sleep quality by promoting physical relaxation.

Stress Relief Techniques #2: Presence

The greatest gift you can give anyone, whether family or friends, is your presence. The true essence of connection lies in being fully present, in seeing and appreciating each other for who we are and what we can offer in the form of our presence. Sharing moments of joy, offering a helping hand, a shoulder to cry on, or simply listening so that the other feels heard, creates deeper bonds and mutual respect.

For instance, sharing or cooking a delicious meal with loved ones can be a powerful way to be present. Engaging in the process of preparing a meal together fosters collaboration and connection. When you sit down to enjoy the meal, savor each bite, appreciate the effort everyone put in, and enjoy the conversations that flow around the table. This simple act of cooking and eating together can become a cherished moment of presence and joy, and be part of stress relief techniques as it brings you closer to your loved ones, letting the stress of the day melt away.

Stress Relief Techniques #3: Embracing Imperfection

Allow the ideals and ideas of perfection to fade away. Take a deep breath and know that everything is unfolding in a perfectly imperfect way. It’s not about doing or experiencing more but about being present in the moment, even in the seemingly mundane. Enjoy the ice cream with joy and without guilt, say no to certain things without judgment or shame, and simply be. Accepting and loving yourself as you are without comparison or judgment is a one of the most fundamental stress relief techniques.

In a world where there seems to be an abundance of everything, peace and joy can be found in the simplest of things. Sometimes, less is more. So this summer, let meditation be your anchor, guiding you to tranquility no matter where your travels take you.

A Gift for You

To help you get started with your meditation practice this summer, we would love to gift you a guided meditation. This meditation is designed to help you remember and reconnect to yourself, your intuition, and your inner knowing, building trust with yourself.

Listen to it with headphones for the best experience. You can access the guided meditation here. Allow yourself a few moments each day to connect with your breath, check in with yourself, and find peace within. These simple stress relief techniques can transform your holiday experience, helping you navigate stress with grace and presence. Enjoy your summer with a heart full of peace and a mind at ease.

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