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MANAGING HOLIDAY STRESS
Nourish your body:
-Eat mindfully by chewing, eating slowly, and enjoying the flavor and texture.
-Eat your favorite dish without guilt. Stop when you’re full and eat when you’re hungry.
-Don’t skip meals to “save” calories for later. your energy and blood sugar can drop!
-Balance your plate and dress up naked carbs by pairing protein and healthy fat with carbs
Support your children:
-Keep the schedule the same as much as you can for your children. Children thrive off of routine. Closely stick to bedtime and nap schedules, but have a schedule with flexibility, and if things go “off-plan” don’t stress. Don’t forget to give them necessary downtime because they can easily get overstimulated. It’s okay to leave the party, and walk with them into another room for some quiet time.
-Set boundaries with family when it comes to parenting, and make them clear. “Mom, if Jack throws a tantrum today, do not try and calm him down by giving him a sucker- that is just rewarding him for his behavior, I know you are trying to help, but in the end it doesn’t. I have it handled.”
-Stick to meal times as best as you can. Pack balanced snacks for them on the go. Try and balance all their meals. When you give them candy or a treat, try to pair it with or close to a meal so they don’t have a sugar crash later on.
-Prepare them for what’s coming by constantly explaining to them what’s about to happen. “We will go see auntie today and eat food with her.” If they don’t ever see someone, you can show them a picture ahead of time or facetime, so your children are more comfortable.
Take care of your mental health:
-Refresh yourself with activities that renew you such as taking a bath, reading a book, or listening to music. limit phone use and be present.
-Try and have fun- sing, bake, be silly, craft, or watch movies.
-Ask for help. If you are overwhelmed with hosting an event, delegate tasks.
-Rest! Holidays can be fun but exhausting. Take naps, go to bed at a reasonable hour, and take breaks.
Be mindful of movement:
-Keep your body moving throughout the holidays. listen to your body and be mindful as you do it.
-If staying in a hotel, you can use hotel amenities (if there are any) like the gym, pool, or trails. you can pack anything lightweight like resistant bands, or download a workout app.
-Get the whole family moving! Play tag, capture the flag, play catch, jump on the tramp, or explore locally.
-Do gentle stretching, do yoga, or walk in nature to relieve stress
Set boundaries if needed:
-Ask yourself, “Is it more fulfilling or draining?” Be honest with yourself. how do you truly feel about the invitation?
-Suggest Alternative plans. if you are saying no, maybe propose a more comfortable plan that is more manageable, so you can still connect with loved ones.
-You can politely decline and say no. You don’t owe anyone explanations unless you’re comfortable sharing.
-Be kind to yourself, it takes practice to set boundaries. You’re doing your best, give yourself grace! Also, respect others’ boundaries and respect everyone’s differences.
Plan and organize:
-Know your limits. Schedule downtime before and after an event because even meaningful events can be draining
-Set realistic expectations. Don’t overschedule and overwhelm
yourself with to-do lists.
-Cut back on the unnecessary tasks. ask yourself if this specific task is really necessary. simplify!
-Prioritize most important tasks and
Realize flexibility is okay. “A calendar is a tool, not a contract” (AFPA Wellness, 2023).
Practice gratitude:
-As a family, keep a gratitude jar, make a gratitude tree, or go around the dinner table and share what you’re grateful for.
-Express yourself. if someone has impacted you, tell them or write them a note.
-Take the extra effort and constantly say, “thank you” to show appreciation for others.
-Take a minute every day to journal what you’re grateful for.
References
AFPA Wellness. (2023, November 6). Guidance on Navigating Holiday Stress from Health and Nutrition Coaches. Health, Fitness & Nutrition Certifications and Courses | AFPA. https://www.afpafitness.com/blog/educe-holiday-stress-tips-by-health-coaches-trainers/
Daily Life. (2022, December 28). 5 tips to help families manage holiday stress. The American Institute of Stress. https://www.stress.org/5-tips-to-help-families-manage-holiday-stress
Reisner, P. (2021, December 3). Tips to fend off holiday stress. Mayo Clinic Health System. https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/fend-off-holiday-stress-with-these-tips
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