Beat Holiday Stress with a Heart Rate Monitor

Posted 9 December 2008

by Coach and Trainer Dr. Alinda Perrine – ZoneX™ Sensible Heart Rate Training
Is your glass half full or half empty this holiday season? If you are struggling with holiday stress and feeling that your glass is half empty, then focus on positive thinking – it’s the best way to beat stress. Interestingly, stress is reflected in your heart rate. Increased stress- emotional, physical, and mental- can increase your heart rate. Find activities that help lower heart rate. What types of things keep your heart rate low? Laughter, pleasant music, petting your dog or cat, singing, whistling (in your car or in the shower will do), beautiful scenery, walking, positive self talk, and consciously exhaling are just a few ways to lower heart rate and reduce stress. At work, take a break – get up and get a drink of water or walk down the hall and say hello to a friend. Prove this to yourself by wearing your heart rate monitor and log your heart rate as you try new approaches to stress.

December is a good time to try out an ambient heart rate test. Look at your heart rate when you are sitting. This heart rate is called ambient heart rate. Be conscious of when ambient heart rate is higher and when it’s lower. Strive to find the things that will give you balance. Build in opportunities for healthy outings during the holiday. Go to that special concert; take a walk to see the Christmas lights; or window shop on “Main Street”. Our communities work hard to provide special opportunities during the holiday and we often cross them off the list because we are too busy. These community functions are healthy for us. Get out and be a part of the community – you will find it adds balance and a degree of stress relief.

Here’s an example of beating holiday stress. My friend, Meg, is a busy mom, marketing coordinator for a major company, and long distance runner. Meg decided to look for ways to positively enjoy her holiday season. Meg shares her thoughts: “The holidays add more to my plate and I am pulled in many directions. Fortunately, I live very close to a wonderful garden, Longwood Gardens. During December, the gardens are decorated with lights. How energized I feel when I briskly walk the garden paths and enjoy the special decorations and lights. Sure, it is often hard to get motivated and leave the comfort of home on a cold evening, knowing how much I have yet to do. But once I’m out there, the fresh air clears my head and the adventure helps me feel in control and ahead of the game. I wear my heart rate monitor and note that my 30 minute exercise activity is valuable. Most importantly, my ambient heart rate is always lowered when I return home.”

Don’t let your glass be half empty because stress is stealing your holiday enjoyment. Change your routine. Include new activities that may be unfamiliar, but provide a new sense of relief. Fill your glass and celebrate a new beginning.

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