The holidays are upon us, and while it’s a joyful time of year, it can also be highly stressful. While we’re busy decking the halls and checking off gift lists, our own well-being often falls by the wayside, leading to anxiety, fatigue, or even burnout or illness.
In this article, we’ll discuss simple, practical holiday self-care tips to boost your well-being–plus, important precautions to keep colds and the flu at bay.
Holiday self-care tips for a healthier, more joyful season
Stay active.
The holidays don’t have to derail your physical health. It’s crucial to continue–or, if you’re new to regular physical activity, start–an exercise routine, even during the busiest time of year.
Even a short, daily walk or a home-based activity like yoga can fight seasonal weight gain, reduce stress, and help you to better enjoy the festivities.
Exercise boosts your mood by releasing endorphins (chemicals in the brain that act as natural painkillers). It also reduces levels of the body’s stress hormones, namely adrenaline and cortisol. What’s more, it supports your ability to get quality sleep, which in turn reduces stress.
So don’t skip the gym just because you’re busy. Or, if you simply can’t carve out time to work out during the holidays, get the family involved. Consider participating in holiday-themed fun runs, or simply playing in the snow (or yard, if you’re in a warmer climate).
These are great ways to take care of your health while still spending time with family and friends.
Make healthy dietary choices (most of the time).
While it’s tempting and completely normal to indulge during the holidays, balancing festive treats with nutritious meals is key for maintaining your health and well-being.
Watch your portions at parties, and fill up on low-calorie, nutritious options when available. You can also employ the 80/20 rule: eat healthier foods like lean proteins, fruits, vegetables, nuts, seeds, and whole grains 80 percent of the time. And enjoy your favorite treats the other 20 percent of the time.
If you do overindulge, cut yourself some slack and commit to making healthier choices the following day. Just remember: too much sugar and processed food can negatively impact your motivation, energy, and mood. So enjoy them in moderation.
Prioritize sleep.
It’s all too easy to burn the candle at both ends during the holidays, sacrificing sleep to get through those never-ending to-do lists. But getting enough rest is vital–especially during this busy time.
Quality sleep sharpens your focus, lifts your mood, and strengthens your immune system. Skimping on sleep can increase your risk of various health issues, which is the last thing you need during the holidays.
So, take care of you this holiday season and give yourself the gift of good sleep. Try to maintain a regular schedule as much as possible.
Set reasonable expectations.
We all want the holidays to be special. But often, our idea of a picture-perfect holiday is more myth than reality.
It’s important to set realistic expectations. Remember: there’s no such thing as perfect. So instead, embrace the beauty of an authentic, “good enough” holiday. It’s about the joy and connection–not flawless execution.
By letting go of the quest for the perfect celebration, you open the door to genuinely enjoyable experiences. You might discover this approach brings your more happiness and peace than any meticulously planned event ever could.
Slow down.
It’s easy to get overwhelmed during the holiday hustle and bustle. Instead of multitasking, try to immerse yourself fully in each activity, as you do it. This mindfulness can significantly alleviate feelings of stress and overwhelm.
Take deep breaths while you practice mindfulness. Stress often leads to shallow breathing, limiting oxygen to the brain. Breathing deeply calms the nervous system, reducing stress and potentially giving you clearer cognition.
Beyond immediate relief, mindfulness offers long-term benefits, including reduced anxiety and depression, and a more manageable stress response.
Make a gratitude list.
Another great way to take care of yourself during the holidays is by practicing gratitude. Take a few moments each evening to jot down a few things you’re thankful for–big and small–on a piece of paper.
Practicing gratitude not only relieves immediate stress, but also improves sleep, boosts self-esteem, and strengthens mental resilience.
Numerous studies have highlighted the positive effects of gratitude, revealing that those who regularly practice it tend to be happier, enjoy better sleep, and may even live longer.
Set boundaries.
It can be tempting to stretch yourself too thin this time of year, agreeing to every invitation and request. While it’s great to embrace the activities and events that mean the most to you, it’s equally important to be kind to yourself.
So know your own limits–and respect them. Say “yes” to the events and requests that truly matter to you, and don’t hesitate to say no to the rest. And don’t forget to set aside some personal time to recharge.
Protect yourself and loved ones from colds and the flu.
“As we enter this cold and flu season, it’s so important to practice self-care,” says Dr. Ian Smith, physician, best-selling author, and host of the show, The Doctors.
“Key preventative measures like washing your hands often and covering your nose and mouth with a tissue or the inside of your elbows when you cough or sneeze can be extremely effective in preventing the spread of germs,” Dr. Smith adds.
Here are some additional tips to keep you and your loved ones healthy this season:
- Practice hand hygiene on the go. Keep hand sanitizer with you for those times when soap and water aren’t available.
- Stay hydrated. Drinking plenty of water is crucial for a healthy immune system and supports recovery if you do catch a cold.
- Rest and recover. If you get sick, give yourself permission to rest. Pushing through can slow down your recovery and increase the risk of spreading germs.
- Explore natural remedies. Consider natural options like honey and lemon tea for a sore throat, ginger for its anti-inflammatory effects, and echinacea or vitamin C to boost your immune system.
- Take steps to protect yourself and others. If you’re feeling unwell or have been in close contact with someone who is, it’s best to avoid attending or hosting events. You can also opt for outdoor settings or well-ventilated indoor spaces.
Prioritizing self-care is crucial–especially during the busy holiday season. Use these strategies to keep the holiday spirit alive while taking care of your most valuable asset: yourself. Here’s to a happy holiday season and new year!
References:
Regular exercise is associated with emotional resilience to acute stress in healthy adults
Role of Physical Activity on Mental Health and Well-Being: A Review – PMC
A Multi-Faceted Approach to Weight Loss: A Case Report – PMC
Efficacy of Mindfulness-Based Cognitive Therapy in Prevention of Depressive Relapse – PMC
Gratitude across the life span: Age differences and links to subjective well-being – PMC
Self-care strategies to help stay healthy this holiday season | News, Sports, Jobs – The Express
Protective Effect of Hand-Washing and Good Hygienic Habits Against Seasonal Influenza – PMC
Show Me the Science – Why Wash Your Hands? | Handwashing | CDC
Water, Hydration and Health – PMC
Sleep and immune function – PMC
Role of sleep deprivation in immune-related disease risk and outcomes – PMC
Honey for acute cough in children – PMC
Ginger on Human Health: A Comprehensive Systematic Review of 109 Randomized Controlled Trials – PMC
Echinacea for preventing and treating the common cold – PMC
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