The holiday season is a time to appreciate all you have in your life, whether that's family, close friends, meaningful connections and holiday traditions, both at home and in the workplace. Over the years, holidays have become more commercialized. This comes with the ever growing expectation to spend money, time or energy doing things that result in added stress, disconnection and lethargy. This holiday season fill your cup with thankfulness by focusing on the simple things that bring you joy, health, rest and togetherness!

Research published by the American Psychological Association produced key findings related to holiday stress:

The Good...

• During the holidays, people report many positive emotions such as happiness (78%), love (75%), and high spirits (60%).
  
• In an open ended question about their favorite thing about the holidays, 53% mention family and/or friends and 36% specifically mention spending more time with family.

The Bad...

• Holiday stress impacts women, who take charge of many of the holiday celebrations, particularly the tasks related to preparing meals and decorating the home.
• Holiday stress impacts lower and middle income individuals, who feel the weight of stress from work plus trying to find time to get everything done.
• Stress about money is heightened by the commercialism of the season and the pressure to spend money.

1. Say No. You do not have to accept every invitation you receive, especially if it is going to make you feel overwhelmed. Let the host know as soon as possible that you are unable to attend and if you do wish to connect with them still, offer to meet another time.

2. Rest. Taking time to relax is essential for effectively managing stress and anxiety.

3. Accept help. You may not want to burden others by allowing them to help you. However, most people enjoy lending a hand and feeling useful during holiday gatherings.

4. Breathe. Deep breathing is a major life hack. When you feel stressed, it is common for your rate of breathing to increase. A deep breathing exercise allows you to take fuller, slower breaths that change your Central Nervous System activity from anxious and agitated to composed and relaxed.

5. Laugh. When you laugh, it doesn’t just lighten your load mentally, it also triggers chemical changes in your body. Laughter can enhance your intake of oxygen, stimulate circulation, and increase skeletal muscle activity. Most importantly, laughter can alleviate acute stress.

6. Listen to music. Music can shift our mood and influence our subconscious mind where negative thoughts fuel our stressful thoughts. Listening to music is a free, immediate solution that’s almost always available.

1. Accept Imperfection - With the holidays comes an unrealistic expectation that everything must be perfect: food, presents and activities. Oftentimes, we set the bar too high for ourselves and then feel disappointed when the celebration doesn't live up to our expectations. Try to enjoy every moment, even the imperfect ones!

2. Focus On What's Really Important - Embrace everything that comes your way this holiday season, even when the going gets tough! When you start to feel overwhelmed, take a moment and ask yourself: "How can I care for myself in this stressful moment?"

3. Respond with Kindness - We have no control over others' actions but we do have control over our response to their actions. Keep in mind that the holidays can be difficult for some people and its common for people to project their sadness or anger onto others. Have an open heart and try to give people the benefit of the doubt.

4. Eat Mindfully - The food we eat has a big impact on our mood and energy levels. Choosing appropriate portion sizes, preparing healthy sides, eating mindfully, and planning a physical activity will help lighten the typical thanksgiving feast load that so many are accustom to.

If you are looking for a game to play at the Thanksgiving table this year, this Gratitude Game is a fun way to show your appreciation for all you have! Simply put a bowl of M&Ms in the middle of the table, have everyone choose an M&M and then have them share what they are grateful for depending on the color that they chose!

Click the link below to print the Gratitude Game worksheet!

Laughter is a great remedy for stress! Here are some Thanksgiving jokes to tell this year:

Why did Mom’s turkey seasoning taste a little off last year?

She ran out of thyme

What’s one thing that you’ll have in common with a teddy bear on Thanksgiving?

You’ll both be filled with stuffing

What was the turkey suspected of?

Fowl play

With Coronavirus being a possible concern this year, what’s likely to be the most popular side dish?

Masked potatoes

What kind of ‘tude is appropriate at the family dinner?

Gratitude

What sound does a turkey’s phone make?

“Wing, wing”

Below are organizations that rely on volunteers to provide services for people in the area:

• A Meal and More
• Dimitri House
• Foodlink
• Habitat for Humanity – Rochester
• Habitat for Humanity – Ontario County
• House of Mercy
• Meals on Wheels
• Open Door Mission
• Ronald McDonald House Charities
• Volunteers of America

INGREDIENTS

3/4 lb. Brussels sprouts, trimmed and halved

2 large carrots, peeled and sliced into 1/2” pieces

2 tbsp. extra-virgin olive oil

1 tbsp. balsamic vinegar

1 tsp. chopped rosemary leaves

1 tsp. chopped thyme leaves

Kosher salt

Freshly ground black pepper

1/2 c. toasted pecans

1/2 c. dried cranberries

DIRECTIONS

1. Preheat oven to 400°. Scatter vegetables on a large baking sheet. Toss with oil, balsamic vinegar, rosemary, and thyme. Season with salt and pepper.
2. Bake for 20 to 25 minutes, until the vegetable are tender, shaking the pan halfway through.
3. Before serving, toss roasted vegetables with pecans and cranberries.

Email: ginther@smolaconsulting.com
Website: www.smolaconsulting.com
Location: 1 South Washington Street, Rochester, NY, USA
Phone: 5857774080