The holidays can be a wonderful time, full of memories and traditions. It can also be a time of high stress and anxiety! But before we dive in, let’s take some time to understand why maintaining a routine is important to our brain health which directly impacts our overall wellness. The brain is a complex organ, made up of many different parts, pathways and networks, cells, and more! Let’s look specifically at neurons. Neurons are nerve cells in our brain that send and receive signals. These cells are vital to not only our brain function, but balancing our stress levels as well. Stress can cause an imbalance of those neural networks which affect decision making and can increase anxiety. When these neurons detect high levels of stress (especially consistent stress) they produce the hormones cortisol, epinephrine (adrenaline) and norepinephrine (noradrenaline). These hormones then flood the body which is when we may experience that “flight, flight or freeze” state, making it difficult to access the parts of our brain that help us regulate our emotions. I know as adults we can feel the impact of the holiday season, but kids too can feel the impact of stress! Thankfully, there are ways that we can support our brain health and functioning with small changes in our daily lives.
One way we can help our families manage stress and anxiety is finding a consistent routine not only in our day to day, but throughout the holiday season. Now, this does not have to be a strict routine that cannot be broken under any circumstances but it is more of a way to help with expectations and consistency. Especially when our children are out of school, their routines can change. It’s important to enjoy the holiday season, but see if there is a small window in the day to implement a structured routine. Good places to start are wake up and bedtime routines. These are very important points during the day because it is how we start and finish our day. A morning routine could look like waking up at the same time every morning, drinking a glass of water for hydration, brushing teeth or showering, and starting your day with an “I Love You” ritual from Conscious Discipline. A bedtime routine could be dimming lights at least 30 minutes before bedtime, decreasing blue light from TVs and phones, and ending your day with an “I Love You” ritual from Conscious Discipline. If an “I Love You” ritual seems to not be appropriate for your child’s age, it can be a simple handshake, song or mantra that is repeated. Start by making a list of the things you normally do in the day and see where you can create a routine. Choose a routine that works for you and your family. The possibilities are endless!
You may be asking, ok Kacie, that’s nice but how does this help? I’m so glad you asked! Remember those wonderful neurons? These neurons have the capacity to form new networks in our brain that allow us to strengthen the brain’s functioning. As we repeat a routine, these networks get stronger which is when a habit is formed. This process is called “neuroplasticity”. When we have an effective routine, not only does this help us form healthy habits, but it frees up cognitive energy that would otherwise be spent inefficiently. This inefficient energy then can lead to more stress, more hustle and bustle and therefore more anxiety. And around we go again!
Especially for our kiddos, having an expected routine can feel safe in the midst of unexpected things that might happen over the holiday season, like a schedule change, family changes, vacations etc… A routine helps the brain relax and not to mention, will be helpful once they start school again! Like we tell our kids, we will not be able to control everything that happens around us, but we can control how we react. Establishing and maintaining a healthy routine IS within our control, even during all the Holiday Happenings. Following a routine can have lasting impacts on our health. We can feel more productive, focused and can lower our stress levels. Like starting a new habit, sticking to a routine will take time and practice. If you find the routine just isn’t working, then tweak it! Find what works for you.
For more information on “I Love You” rituals, please see the link below.
https://consciousdiscipline.com/store-category/i-love-you-rituals/
By Kacie Salamanca, LCMHCA
Kacie Salamanca is a therapist at Mathews Counseling and has immediate openings for in-person clients and telehealth clients within the state of North Carolina. Learn more about Kacie here.
All December, we are focusing our blog series around mental well-being during the holidays. You can find the series here:
Part 1: Holiday Harmony: The Power of Routines for Stress-Free Celebrations
Part 2: Home for the Holidays: Building Meaningful Connections and Reducing Stress
Part 3: Navigating Family Gatherings: Five Steps to Stay True to Yourself
Part 4: Finding Your Way: Navigating Grief and Loss During the Holidays: Tips for Healing
