Managing Holiday Stress: Your Guide to Staying Calm

The holidays should feel joyful, yet they can also be busy, expensive, and full of pressure. If sleep slips or your patience runs thin, you are not alone. Stress affects the body as well as mood: headaches, tight shoulders, unsettled stomach, and low energy are common. The goal is not perfection. Small, steady changes help you feel more in control.

Quick ways to steady your day

Breathe with purpose: inhale through your nose for a count of four, pause, then exhale through your mouth for a count of six. Repeat ten times to signal a calmer state.
Plan with limits: keep a realistic to-do list, share the load, leave buffer time, and say no when the schedule is full.
Move your body: a 15-minute walk, gentle stretching, or a short yoga video can lower stress hormones and lift mood.
Protect sleep: keep a steady bedtime, dim lights in the evening, and put screens away an hour before bed.
Fuel wisely: enjoy festive food and balance it with protein, fibre, and water. Be mindful with caffeine and alcohol.

These habits are simple, not always easy. If you miss a day, start again tomorrow. Consistency matters more than intensity.

Supportive options we can discuss

Lifestyle foundations come first. If you want extra support, talk with our pharmacists about options that fit your goals, medicines, and health conditions.

Magnesium: often used to relax tense muscles and support deeper sleep. Different forms suit different needs. We help you choose the right type and dose.
B-complex vitamins: support energy production and healthy nervous system function. May help with stress-related fatigue.
Lavender: available as essential oil, tea, or capsules. Commonly used for calm and sleep support.
Ashwagandha: an adaptogenic herb used to help the body respond to stress. Not suitable for everyone, including some people who are pregnant or on certain medicines. Ask us first.

Quality matters. We guide you toward products with good evidence and standards. We also check for interactions with your prescriptions and health conditions. Always speak with a pharmacist before starting a supplement.

When to reach out for extra support

Stress becomes more serious when it limits daily life. Watch for patterns that last more than two weeks.

Persistent worry or low mood that does not lift
Irritability, poor concentration, or disrupted sleep most nights
Appetite or energy changes that affect daily routines
Relying on alcohol or other substances to cope
Withdrawing from people and activities you usually enjoy

If you recognise these signs, please reach out. Early action helps. Our team at Bureta Pharmacy Shop can connect you with local support options and help you plan next steps.

How your local pharmacy can help

At Bureta Pharmacy Shop, you get easy access to practical health advice without long waits. We listen, simplify your options, and recommend over-the-counter support for sleep, tension, or digestion with clear how-to guidance. We review your medicines to spot side effects that may add to stress or fatigue. When supplements make sense, we guide you to safe, effective choices tailored to your goals and health.

If a GP visit or mental health support would help, we point you to the right services and explain what to expect. We also set you up for success with planning tools such as medicine reminders, sleep-friendly symptom relief, and simple evening wind-down routines. You leave with one clear next step, not a long to-do list.

Make the season easier

The holiday season should not be a test of endurance. With a few practical habits and the right support, you can move through this time with more ease, energy, and confidence. If you are unsure where to start, start with a conversation. We listen first, then help you choose a simple plan that works for you.

Contact Bureta Pharmacy Shop

We are here to help you feel calmer and sleep better this season. Call us, visit in store, or send a message and we will guide you.

Bureta Pharmacy Shop

78 Bureta Road
Otumoetai
Tauranga 3110
Bay of Plenty
New Zealand

Phone: 07 576 9600

Disclaimer: This article provides general information only. It is not intended as medical or health advice and should not be relied on as a substitute for consultation with a qualified healthcare professional who understands your individual medical needs.

Swallowing difficulties (dysphagia)

Causes of swallowing difficulties

Swallowing difficulties can happen at any age. There are a wide range of causes for them, including:

some medicines, such as antipsychotics
heartburn and acid reflux
cancer, such as mouth or throat cancers
nervous system or brain disorders
muscle disorders
blockages or structural issues with your mouth, throat or oesophagus.

Symptoms of swallowing difficulties

Symptoms of swallowing difficulties may include:

coughing or choking when eating or drinking
bringing food back up, may be through your nose
the feeling that food is stuck in your throat
having issues chewing your food
problems with dribbling.

Swallowing difficulties can cause weight loss, dehydration and chest infections.

Diagnosing swallowing difficulties

Let your healthcare provider know if you have swallowing difficulties. They will ask you about your symptoms and check if any other health conditions you have may be the cause.

Your healthcare provider may refer you to a specialist for tests. These may include a:

gastroscopy—a camera is passed down through your mouth to look at your throat and stomach
swallowing study—your throat and stomach are x-rayed as you swallow small amounts of food.

Treating swallowing difficulties

How your swallowing difficulties are treated depends on the cause and how severe it is. Treatments may include:

medicines to treat acid reflux
swallowing therapy with a speech and language therapist
making changes to what you eat and drink, such as softer foods and using thickener in drinks
using special spoons, plates and cups
surgery to widen your oesophagus.
using special medication lubricants eg Gloup to help make it easier to swallow tablets etc. For more information click here.

Self care for swallowing difficulties

As well as seeing your healthcare provider, the following tips may help you to get food or liquids into your stomach.

Sit upright in a chair—at a table is best.
Have regular small meals instead of the main large meals.
Eat or drink small mouthfuls at a time.
If your voice is gurgly when you eat or drink, give a small cough to make sure your airway is clear.
Wet food will be easier to swallow as dry food can catch in your throat.
If your food has 2 consistencies, such as fruit in juice and cereal in milk, try to mix it into 1 consistency, or eat the solid and liquid portions separately.
Concentrate on eating and avoid talking.
Hot, ice-cold or fizzy liquids are easier to swallow than room temperature liquids.
If you are told to have thickened liquids, avoid ice-cream and jelly as they thin before swallowing.
Drink from the top half of you cup to avoid tipping your head back.

Have a look at our range of Gloup medication lubricants here which can help with difficulties swallowing tablets...

Bureta Pharmacy Shop

We're 'the little pharmacy with the big heart' - our slogan explains our attitude - small in size but big in attitude, we like to go the extra mile for our customers!