The holiday season is a time for joy, celebration, and connection, but it often brings challenges to our health routines. Between family gatherings, festive meals, and the hustle and bustle, it’s easy to feel overwhelmed and our health tends to take a back seat. The good news? Staying balanced during the holidays doesn’t have to mean feeling deprived or stressed.
Here are some practical strategies to help you navigate the season with mindfulness, healthier choices, and sustainable habits.
1. Manage Holiday Stress with Mindfulness and Breathing Techniques
The holidays can be magical, but they’re also a time when stress often creeps in. Whether it’s planning gatherings, shopping for gifts, or dealing with family dynamics, it’s important to have tools to stay calm and centered.
Mindfulness Practices to Reduce Stress
- Start Your Day with Quiet Time: Take 5 minutes each morning to sit quietly, breathe deeply, and set an intention for the day. Apps like Calm or Headspace can guide you.
- Practice Gratitude: Write down three things you’re grateful for each day. Focusing on the positives can shift your mindset.
- Name and Acknowledge Emotions: If stress or overwhelm hits, pause and name what you’re feeling. This simple act can help you process and move forward.
Breathing Techniques to Calm the Mind
When stress feels overwhelming, your breath is your greatest tool. Try the 4-7-8 Breathing Method:
- Inhale deeply for 4 seconds.
- Hold your breath for 7 seconds.
- Exhale slowly for 8 seconds.
Repeat 3-4 times to calm your nervous system and regain focus.
2. Healthy Swaps for Festive Meals and Drinks
Holiday feasts are one of the highlights of the season, and you should enjoy them! But there are simple ways to indulge mindfully without overdoing it.
Healthier Drink Options
- Skip sugary cocktails and try a vodka soda with a splash of cranberry or sparkling water with a slice of lime.
- Experiment with festive mocktails: hot spiced cider (unsweetened), peppermint tea, or sparkling water with pomegranate seeds.
Smart Meal Swaps
- Dips and Spreads: Use Greek yogurt instead of sour cream for creamy dips.
- Vegetable Sides: Opt for roasted veggies with olive oil instead of heavy casseroles.
- Focus on Protein and Fiber: Load up on turkey, salmon, nuts, and whole grains to feel fuller longer.
Portion Control Tips
- Use a smaller plate to prevent overloading.
- Start with veggies or a salad to fill up on nutrient-dense options first.
- Savor your favorite indulgences—choose one treat to truly enjoy rather than sampling everything.
3. Stay Consistent with Small, Sustainable Habits
Consistency beats intensity every time. Small habits can help you stay grounded during the holiday season without adding extra pressure.
Hydration
Start each day with a glass of water to jumpstart your hydration. During the day, sip water between holiday drinks to avoid dehydration, which can mimic hunger and lead to overeating.
Movement
Find ways to stay active, even if it’s just 15 minutes:
- Take a brisk walk after a meal.
- Dance to your favorite holiday music.
- Do a quick yoga or stretch session at home.
Make it social by inviting family or friends to join you!
Prioritize Sleep
Sleep isn’t a luxury; it’s your foundation. Aim for 7-8 hours each night by creating a calming bedtime routine:
- Turn off screens an hour before bed.
- Dim the lights and enjoy a warm beverage like chamomile tea.
- Try the 4-7-8 Breathing Method to relax and prepare for restful sleep.
Mindset Matters
Focus on what you can control and let go of perfection. Celebrate small wins, like drinking an extra glass of water or taking a 10-minute walk, rather than aiming for impossible standards.
Make This Holiday Season Your Healthiest Yet
The holidays are about connection, joy, and gratitude, and your health should support not hinder your ability to enjoy the season. By managing stress, making mindful choices, and sticking to small, sustainable habits, you can stay balanced and feel your best.
Your Holiday Health Challenge
This holiday season, I challenge you to commit to one small health habit. Whether it’s drinking a glass of water every morning, taking a 10-minute walk, or practicing 4-7-8 breathing before bed, one small action can create a ripple effect.
Share your progress with us and let’s inspire each other to make this the healthiest, happiest holiday season yet!
Get my new book O.W.N.E.R coming out in January 2025 at www.shereewertz.com
Enjoy the season, stay balanced, and remember: small steps lead to big changes.
Happy Holidays!
