Many of us go into the holiday season with high expectations for excitement, comfort, good food and closeness to family and friends. However, it can be easy to get so wrapped up in the details of planning, shopping, cooking and hosting, that we end up feeling stressed and exhausted, rather than relaxed and connected with others. To make it through the hustle and bustle of the holidays, consider the following self-care tips:
Reflect on your priorities for this holiday season. Ask yourself these questions: What do I want to get out of the holiday season this year? What do I value most? What type of traditions to I most want to maintain? How can I make this happen?
Plan your time. Leading up to the holidays, schedule your most important activities into your calendar, as efficiently as you can. Try to get your shopping done during hours the stores are less busy, or consider shopping online. Remember that it’s ok to say no to a holiday invitation in order to really be able to enjoy the activities you decide to spend your time on. Reserve some time to relax or do something nice to yourself, like a quiet bubble bath or a movie you enjoy.
Practice Moderation. Remember that more isn’t always better! Rather than ending the holidays with extra pounds, stress and regret, try to be moderate with your spending, late-night partying, eating and drinking.
Be present. Take some time to sit and enjoy whatever gathering, event or meal is happening. Focus on the smell and taste of the pumpkin pie, or the warmth of the candle-lit room. Notice the sights and sounds of your friends and family socializing, or the emotions that arise as you sit amongst your loved ones. Notice the glinting of the falling snow and the Christmas lights strung on houses as you walk down the street. Focusing on senses or emotions is a powerful way to bring yourself into the present moment, slowing down reactions and calming the mind and body.
Manage your sleep. Most of us sleep less well this time of year whether from staying out late at parties or leaving the gift-wrapping or meal preparation until the last minute. Not getting enough sleep may mean that you are less able to enjoy the holiday activities you have planned. Incorporating good sleep hygiene techniques can help improve your sleep during the holidays, and also throughout the year. Some ideas include avoiding caffeine in the evening, avoiding naps after 3:00pm, avoiding screens, bright lights and stressful activities in the hour before bedtime, creating a calming bedtime routine and avoiding overdoing it on alcohol. Click here for additional tips!
Maintain exercise. Exercise reduces stress, anxiety and depression and improves mood and concentration. Regular exercise has this effect by increasing mood-regulating neurotransmitters, serotonin and dopamine, in our brains. Over the holidays, we often end up being more sedentary. Consider maintaining at least a small amount of physical activity by going for walks, enjoying an outdoor snow-related activity, doing some light stretching or maybe an exercise video at home.
Practice Gratitude. Research shows that incorporating gratitude into our lives has significant impacts on our well-being. Simply spending some time thinking about things you are grateful for can increase the dopamine and serotonin in the brain. Doing this regularly adjusts the neural pathways in the brain, strengthening pathways that increase positive emotions.
Remember the airplane oxygen mask metaphor. Before helping others, you must put the oxygen mask on yourself first! In other words, taking care of yourself will ensure that you have the physical and mental energy to enjoy others' company, be good company and give generously.
Happy Holidays!
