The holiday season is a time of celebration, joy, connection, and inevitable stress. Busier schedules, elaborate meals, office parties, end-of-year projects, shorter days, and family dynamics can be quite overwhelming. All of these things can make it tricky to successfully navigate the holiday season.
In an effort to help you eat wisely, prioritize mental health, and support your mood, we have a holiday survival guide. Hopefully, it helps you make it through the holiday season without burning out. You got this!
Stress-Relieving Tips
Anyone who has encountered the holidays as an adult understands that stress is a real thing. Behavioral health experts encourage people to give themselves permission to simplify whenever possible. Are you being stretched too thin? Follow this self-care guide to keep your sanity this holiday season:
- Set a spending plan because financial strain is one of the top causes of holiday stress and anxiety.
- Ask for help because there is no need to carry the weight of the holiday season alone.
- Say “no” when you have to because saying “no” means that you are setting healthy boundaries. You do not have to attend every event. Take time for yourself to prevent a burnout.
- Take five minutes here and there to help reset yourself. Mindfulness practices such as deep breathing, journaling, or short walks can help reset the nervous system.
Mental Health And The Holidays
The holidays can be a very joyful experience, but they can also bring about feelings of pain and loneliness. The “holiday blues” are very normal, whether you are managing a family conflict or dealing with your own loneliness. Having some coping mechanisms can help you understand when to seek care. When you find yourself in the darkness, use the following tips to help find some light:
- A short little walk outside goes a long way
- Listen to music that makes you feel good and lifts your spirits
- Seek natural light, or utilize artificial light when necessary
- Experiment with a gratitude journal
- Try box breathing, meditation, or a yoga practice
If you notice that the holiday blues are not going away, or your symptoms are worsening, consider professional help. Persistent struggles may indicate a more significant situation, such as seasonal affective disorder (SAD). Talk to your care provider if:
- Grief feels overwhelming
- You think you may have SAD
- Stress or general sadness is affecting daily life
- Your child shows signs of anxiety
- You have difficulty maintaining regular eating patterns
Healthy Eating During The Holidays
The holidays are both a festive and glutenous time. Special meals, traditions, parties, and more inspire eating copious amounts of unhealthy foods. Instead of viewing your meals through a “naughty” or “nice” lens, focus on balancing your diet. Keep the following in mind when you enjoy meals with family or friends this holiday season.
Keep Your Goals In Mind
In order to avoid going off the deep end during the holidays, registered dietitians encourage keeping health goals in mind. It’s easy to abandon everything and think that you will just “fix it” in the new year when resolutions are fresh. Don’t skip meals; rather, eat regularly during the day to avoid overeating. Focus on meals that are rich in lean protein, fiber, and healthy fats. Feel free to enjoy your holiday treats in moderation instead of restricting entirely. Allowing yourself to have some treats will keep you from overdoing it. Lastly, slow down and focus on enjoying what you are eating. Mindful eating can keep you on the healthy path!
Avoid The Food Morality Mindset
If you label foods as “junk” or “bad,” you can experience guilt, restriction, or overeating as a result. Food has no moral value and you do not need to earn or burn off holiday treats. Focus on memories associated with holiday foods. A pie is not typically healthy, but making the pie and eating it together is a joyous experience. Take a step back, consider the positives that come from different foods, and reshape how you think about those foods without moral judgment.
Be Patient With Yourself And Loved Ones
The holidays can worsen eating disorder behaviors or triggers for a lot of people. This is not something to take likely, considering over 30 million Americans have suffered from an eating disorder at some point during their lives. The holidays can increase stress, trigger anxiety, and cause emotional strain, all of which increase these eating disorder symptoms. If you are concerned about yourself or a loved one, encourage open conversation and get help when necessary.
Vincent Stevens is the senior content writer at Dherbs. As a fitness and health and wellness enthusiast, he enjoys covering a variety of topics, including the latest health, fitness, beauty, and lifestyle trends. His goal is to inform people of different ways they can improve their overall health, which aligns with Dherbs’ core values. He received his bachelor’s degree in creative writing from the University of Redlands, graduating summa cum laude. He lives in Los Angeles, CA.
