Sometimes healthy fit-minded people stress a bit too much about staying on track between Christmas and the new year. Those of us who work hard to live an active lifestyle sometimes add additional stress to our lives by worrying about staying healthy with busier than usual schedules, and the onset of abundant food.
There are holiday parties, family gatherings, work celebrations, and then the candy-filled stockings, baked goods, and desserts everywhere. If you rely on willpower, it likely ran out the week after Thanksgiving. You want to enjoy the holidays like everyone else, but don't want to lose focus on your goals or any of your hard-earned progress.
If the worst thing you have to worry about is the holiday cookies, you’re doing well. The holiday season often brings on additional stress all around, with family issues, work pressures, financial burdens, unpredictable weather, and a lack of time—to name a few! If you’re losing sleep, frazzled, and feeling overwhelmed, here are some stress-reducing strategies to survive the holidays.
How do you manage stress over the holidays? I manage stress with exercise, nutrition, and self-care.
EXERCISE TO MANAGE HOLIDAY STRESS
Running (or brisk walking) can provide a boost of energy when you're feeling sluggish, and help clear your head of any mental clutter. Running doesn't make the stressful situations go away, but it can help you think more clearly so you can deal with them better.
I think of running as my moving meditation. It is my alone time with my thoughts, temporary reprieve from my daily obligations, and much-needed time away from my phone. Don't we all need a little time away from our phones?
Strength training can also take your mind off your worries. When you're working with a challenging weight, it's hard to think of anything else. Consistent strength training can boost confidence, which can help you better manage stressful situations overall.
Maybe you have more time to exercise because of time off work, or perhaps you have less time because work around the holidays requires you to put in more hours, or you spend your days preparing and cooking for family gatherings.
If you find it challenging to find the time for exercise during the busy holiday season, it only takes a few minutes to reap the stress-relieving benefits of exercise. I regularly run a single mile to clear my head and get an energy boost. Aim for short bursts of activity when time is limited. Can you do ten minutes of exercise twice a day? It can go a long way in helping you manage stress.
NUTRITION TO MANAGE HOLIDAY STRESS
I feel my best emotionally and manage stress best when I limit processed foods and sugars, but that is suddenly a bit more challenging than it was a couple of months ago. I occasionally enjoy holiday treats too, but I try to follow a few guidelines to keep my nutrition plan and mental health on track.
I try to indulge when it is meaningful and unique to the holiday. For me, that means I won't eat Oreos or pretzels at a party, but I may have a glass of wine to bond with a friend or try a home-made dessert that usually isn't available any other time.
I try to keep junk food out of my house, but admittedly this is harder because hubby brings more junk home this time of year. I can't control what people bring to work or parties, but I can control what I buy and set on my countertop. I keep treats in my house out of sight. I'm more likely to forget about cookies buried in the back of the pantry.
I try to stick to healthy meals when they are not special events or occasions. Weeknight dinners at home or lunches at work are usually all healthy choices so that when I'm at the party, I have a bit of wiggle room to indulge.
I focus more on what I can add to my diet, rather than what I should take away. I focus on getting vegetables and fruits every day. I make sure I include a serving of protein with every meal and drink plenty of water to stay hydrated. I will probably have the holiday cookies, but at least I know I am eating healthy foods to meet my nutrition needs and to support my goals.
SELF-CARE TO MANAGE HOLIDAY STRESS
Exercise and nutrition are part of self-care, but it goes beyond that. Notice I started each sentence above about nutrition with "I try." It's because I don't aim for perfection.
I am mindful and do the best I can. I don't need to add more stress by stressing about food choices. Give yourself some grace to enjoy the holidays. A couple of gatherings won't make or break your results, even if you went overboard.
How else can we practice self-care to manage stress over the holidays?
Get enough sleep. Try to stick to a sleep routine, go to bed, and wake up about the same time each night and morning.
Drink a lot of water (even more if you choose to drink alcohol)
Spend time alone if you need it
Journal your thoughts and feelings
Start a gratitude journal
Take breaks from social media
Make time for friendships and connect with the people you love
In a couple of weeks, the holidays will all be over, and our routines will go back to normal. I mentioned at the beginning of this post that people worry about what they are eating between Christmas and the New Year, but if we are more mindful about what we are eating between New Year and Christmas, then those two weeks won't make much of impact on our overall year.
January is an excellent opportunity to evaluate your habits and start to make healthful changes so that when the holidays roll around again next year, you'll already have a healthy lifestyle, which makes managing stress around the holidays a bit easier.
HEALTHY HABITS FOR A HEALTHY NEW YEAR
What small changes can you make this year to improve your habits for a healthier lifestyle? Choose one at a time, or come up with your own. You don't need to make drastic changes to improve your health; one small habit at a time can yield significant results over time.
Make exercise a habit. Start with two days of training per week and slowly build over time.
Make daily movement a habit; take walk breaks between long bouts of sitting, take the stairs, park far the entrance in the parking lot, walk your dog, try to recruit friends, family, or neighbors to take regular walks.
Meal prep for healthier food options when you're busy. Pack healthy lunches and snacks for work, school, or when you're on the go.
Drink more water, aim to replace most caloric drinks with water eventually.
Eat more vegetables and fruit.
Eat enough protein at each meal, especially if you are an athlete or if you are trying to lose weight.
Eat slowly and mindfully.
Improve your sleep quantity and quality — Aim for seven to nine per night.
I wish you all a healthy and happy new year! I hope you'll stay tuned for more tips on running, strength training for runners, nutrition habits, and athlete's lifestyles. What would you like to read about next? I'd love to hear it.
Did you like this post? Do you know someone who might benefit? It helps me when you share with your friends and followers on Facebook, Twitter, or Pinterest.
Questions? I’d love to help.
