Stress at the end of the year? There is an exercise for that.

The end of year holidays can be known for their stressful energy, but we also tend to spend a lot of time in December being sedentary. Historically, people are less physically active during the winter (in the northern hemisphere), thanks to the drop in temperature, less hours of sunshine, busy travel and social schedules, and, of course, the couch cuddle after a few toasts.

Americans are five times more likely to say that their stress level increases, rather than decreases, during the holiday season. While these higher stress levels aren’t just caused by lack of physical activity, lethargy certainly doesn’t help, according to Rebecca Brendel, president of the American Psychiatric Association and associate professor of psychiatry at Harvard University.

Exercise can be a key way to combat the stress of the season. And it can take any form you like.

If you already have an exercise routine in place, stick with it. Research shows that, over time, regular exercise can help prevent stress in the first place by improving our body’s ability to neutralize stress-causing hormones and increasing dopamine receptors in the brain, allowing us to feel more happiness.

What if you are not exercising consistently? She can exercise “as needed,” the same way she takes Advil for a headache, said Sepideh Saremi, a licensed clinical social worker and founder of Run Walk Talk, a Los Angeles-based therapy program in which she treats her clients. while doing physical activity. Studies suggest that a single bout of intense exercise (whatever that means to you) can improve your mood for up to 24 hours.

While just about any move can offset holiday overload, we asked mental health experts who are dedicated to the mind-body connection for their best advice for this particular time of year.

Do the opposite of what brings you down

The holidays can feel restrictive, both physically and psychologically. Traveling requires you to squeeze into small spaces on planes or trains, and crowded parties invade your personal space. A relative’s indirect comments about your life choices can also make you feel emotionally reduced.

When you’re feeling squeezed, do a workout (or a single exercise) that encourages your body to take up space, said Erica Hornthal, a dance therapist in Chicago.

Hornthal suggests making time for full-body stretching sessions, reaching for the sky style. Even two to three minutes of this can help offset the feeling of tightness. She also recommended shaking off the constricted feeling. “Wave your hands, shake your head like an animal after it gets wet,” she said. “You can make a joke out of it if you have kids.”

If you’re feeling claustrophobic at your in-laws’ house, find an open space and try an eight-and-a-half-minute “joy workout” that has you performing six body-expanding moves designed to increase happiness, including stretching, rocking , bounce and jump.

You can also use this strategy to counterbalance the relentless pace of the holiday season. If you feel like you’re constantly rushing from one appointment to another, look for a workout that slows your body down.

Yoga, with its focus on breathing and mindful movement, can be an especially effective tool for alleviating that feeling of nonstop restlessness. Making time for a 15-minute session in the morning or evening can help your mind and body settle back into a more comfortable rhythm.

Running or walking with friends – or enemies

When you feel your family’s “stress meter” rising, take the time to go outside and do an “empathy run” or walk — a concept coined by William Pullen, a therapist in London.

To do this, Pullen said, ask a friend or loved one to join you on an outdoor walk — even if it’s just for 20 minutes. As you move together, take turns expressing whatever is causing you stress and listening nonjudgmentally.

Alternatively, Saremi said you could suggest going for a run or walk with a family member who is causing you stress. “It can help both of you to be more in the present moment so you’re not continually replaying old dynamics.” Another advantage of talking while moving is that you don’t have to look at each other. “Without the pressure to make eye contact,” we generally feel freer to open up, she said. “It makes it easier for people to connect.”

Take a group dance class.

If you want to feel more happiness and connection with the people around you, sign up for a dance fitness class.

Research has shown that when humans move together, we are primed to feel as if the boundaries between us are melting away, creating a sense of shared humanity, said Emiliya Zhivotovskaya, founder of The Flourishing Center, which trains individuals and organizations in psychology. positive.

Group dance classes like Zumba or the classic Jazzercise are a great way to experience that sense of community, said Zhivotovskaya, who is also an instructor at the intenSati mind-body dance fitness program. “When we move in unison, a part of the brain activates and tells us, ‘Oh, we’re not alone.’

Plus, when you’re trying to keep up with a group, it’s hard to get stuck in your head, she said, which can calm any stress-inducing “mind chatter.”

Take part in a ‘microadventure’

Scientists have found that people who experience awe report lower levels of daily stress. Try planning a creative “micro-adventure” to ease your mind: take a familiar bike ride in the dark to see your surroundings with fresh eyes, or take a day hike to a local mountain, stopping along the way to revel in the views. .

Or you can just leave. A growing body of research suggests that spending time in nature, even in a city park, can have a calming effect on our minds and bodies, including lowering stress hormones and lowering physical measures of stress such as blood pressure.

“Benefits can range from increased feelings of happiness and emotional well-being to positive social interaction and decreased stress and anxiety,” said Gregory Bratman, director of the Laboratory for Environment and Well-Being at the University of Washington.

Try an exercise you’ve never done

Maybe you’re traveling and away from your regular gym or equipment – ​​or you’re home but your favorite gym is closed for the holidays. Turn the obstacle into a challenge to try something different.

“Our brain is a novelty-seeking machine,” Zhivotovskaya said. When we learn something new, we activate the body’s reward system, releasing dopamine and improving our mood. That explains why people turn to social media for a quick novelty boost, she said. But trying a workout or fitness class is healthier.

Maybe you’re back in your childhood home and you’ve found an old skipping rope in the garage—challenge yourself to jump for 60 seconds. Or play a game of basketball with your nieces and nephews. Or dust off those inline skates. (For more inspiration, check out our Why Not workout guides.)

In addition, studies suggest that doing a variety of exercise can contribute to your overall fitness, in part by warding off boredom and encouraging you to stay active. Whatever exercise you choose, taking the time to move your body these holidays can give you a good boost of energy.

Translated by Luiz Roberto M. Gonçalves