The holidays can be a time of joy, connection, and celebration—but they can also bring stress and overwhelm. With mindful preparation, you can navigate this season with resilience, balance, and joy. Be sure to check out points 3, 5 and 8 to help establish healthy habits!! Here’s how:
1. Set Boundaries
Learning to say no is one of the most empowering acts of self-care, especially during the busy holiday season. Here are a few ways to say no gracefully:
- “Thank you for thinking of me, but I have other commitments right now.”
- “I’d love to join, but my schedule won’t allow it this time.”
- “That sounds wonderful, but I need to prioritize my family/time/self-care.”
- “I appreciate the invite, but I’ll have to decline.”
Practice these phrases and reflect on your values to help you prioritize your time and energy without guilt. Over time, saying no will feel more natural and liberating.
2. Practice Mindful Breathing and Relaxation
Breathing techniques can quickly calm the nervous system. Try box breathing: inhale through your nose for 4 seconds, hold for 4 seconds, exhale through your nose for 4 seconds, and hold again for 4 seconds. This resets your nervous system, stimulates your diaphragm, and helps you regain focus.
If you’d like to pair this with relaxation, try progressive muscle relaxation:
- Start with your toes, tensing them for 5 seconds and then releasing.
- Gradually move up your body, tensing and releasing each muscle group until you reach your head.
This combination can leave you feeling grounded and centered.
Here’s a video that demonstrates some mindful practices to utilize: Dr. Hutsell sharing BETS
3. Eat Mindfully
Mindful eating can transform your relationship with food during the holidays. Use this order when eating:
- Fiber first: Start with vegetables to slow sugar absorption. This helps balance your glucose levels.
- Fats and proteins: Include healthy fats like avocados, coconut cream, or nuts and proteins like beef, chicken, lamb, etc. Adding these in will help stabalize your blood sugar.
- Starches and sugars last: Save sweets and starchy sides for later to avoid energy crashes.
To take mindful eating a step further, consider using continuous glucose monitoring (CGM). CGM allows you to track your blood sugar levels in real-time, helping you understand how different foods affect your body. This insight can empower you to make smarter food choices, reduce cravings, and prevent post-meal energy dips.
For more information on our continuous glucose monitoring, visit our service page.
Before reaching for a treat, pause and ask, “Am I truly hungry or just stressed?” Enjoy meals guilt-free but with mindfulness and moderation.
4. Stay Active
Physical movement is essential for stress relief. In addition to activities like walking, dancing, or yoga, consider incorporating vibration plates or rebounding. These are excellent for improving circulation, lymphatic drainage, and overall energy. Even short bursts of movement, like a 15-minute session, can boost your mood and alleviate tension.
5. Create a Morning and Evening Routine
Establishing a consistent routine can provide stability and balance. Here’s an example:
- Morning: Start with deep breathing or scripture meditation, followed by writing down three things you’re grateful for in a journal. Do light stretching or a quick exercise to wake up your body and mind.
- Evening: Reflect on the day, journaling any wins or challenges. Practice a brief gratitude prayer, enjoy a calming herbal tea, and read a book to wind down.
While doing these exercises, I like to add in Red Light Therapy to help establish a more balanced daily rhythm. Especially helpful in these blue winter days.
Prioritizing these routines sets a positive tone for the day and helps you rest well at night.
6. Manage Financial Stress
Set a budget for holiday spending to avoid unnecessary financial anxiety. Focus on shared experiences rather than expensive gifts. Organize family activities like playing board games, working on puzzles together, or creating DIY crafts. These moments build lasting memories and bring genuine connection without straining your wallet.
7. Incorporate Calming Activities Throughout the Day
Adding relaxing moments can help you reset and recharge. Here’s a list to inspire you:
- Journaling your thoughts or gratitude
- Listening to calming music or nature sounds
- Reading an inspiring book
- Practicing a creative hobby like painting or knitting
- Taking a short walk outdoors
- Enjoying a warm bath with essential oils
These activities can be woven into your day to maintain peace and balance.
8. Acknowledge and Process Grief
The holidays can amplify feelings of loss and longing for loved ones who are no longer with us. Acknowledging your grief and giving yourself permission to feel those emotions is a vital part of healing.
- Talk openly with trusted friends or family members about your feelings. Sharing your memories and emotions can provide comfort.
- Consider honoring your loved ones with a meaningful tradition, like lighting a candle in their memory or writing them a letter.
- If you’re finding it difficult to cope, GriefShare is a valuable resource that offers support groups and tools to help you process loss during this challenging time. Learn more at GriefShare.
- You can also sign up for an email series: “A Season of Grief” to help through the grieving process.
Remember, grief is a personal journey, and it’s okay to seek help and lean on others for support.
Isolation can also magnify stress, so make time to connect with those who lift your spirits. Whether it’s a quick phone call, a heartfelt conversation, or a family game night, these interactions can provide emotional support and joy. If certain people or situations heighten stress, tools like Neuro Emotional Technique (NET) can help you release emotional triggers and feel more centered.
9. Volunteer or Give Back
Giving to others can foster a sense of purpose and connection. Volunteer at a shelter, donate to a cause, or participate in a food drive. It’s a meaningful way to shift your focus from stress to gratitude while strengthening community bonds. When combined with strategies like NET, these acts of kindness can help you manage emotional stress and feel more grounded.
10. Embrace Joy and Playfulness
Amid the busyness, don’t forget to have fun! Celebrate traditions or create new ones, and let laughter lighten your heart. Whether it’s baking cookies, decorating, or singing holiday songs, these moments remind us of the season’s true purpose.
Stay curious, hopeful, and playful—because joy is one of the greatest antidotes to stress.