The holidays can be full of treasured traditions, time with loved ones and delicious meals. But the season can also bring about stressors, such as tense family dynamics, the spread of illnesses like the flu, RSV and COVID-19, financial pressures, travel snafus and unmet expectations, especially when looking through the lens of social media.
“I think we all know stress can be quite detrimental to one's health,” says Jennifer Gonzales, PA,at Atrium Health Primary Care Waxhaw Family Medicine. “It often compounds. When we are busy and stressed, we don't take care of ourselves. Sleep and exercise are usually the first to go. Then, we tend not to eat in a supportive way, we may buffer with things like junk food, alcohol and social media, and the problem compounds. This also coincides with cold and flu season, and stress can increase your risk of illness.”
Read on to learn Gonzales’ tips and tricks for navigating the holidays with less stress and more joy, health and ease.
- Prioritize sleep
A lack of sleep can sabotage even the best-laid exercise and meal plans. Not getting enough rest has been shown to increase the hunger hormone, called ghrelin, and decrease the fullness hormone, called leptin, making it more challenging to make healthy food choices. And if you’re tired, you may naturally be less active and more susceptible to stress and illness.
- Focus on consistency over perfection
If you want to manage stress and make healthy choices during the holidays and beyond, it’s time to nix the all-or-nothing mindset. Instead, Gonzales recommends determining the minimum effort you can make consistently to improve your health, both mentally and physically.
“Good sleep, a bare-minimum exercise routine and trying to eat a well-balanced diet are mainstays for me,” says Gonzales. “I am a much nicer, happier and more pleasant person to be around when I exercise regularly, so I try to block out some form of exercise most days, even if it's only 15 to 20 minutes.”
For example, maybe you don't have time to walk every day for 30 minutes like you typically do, but you can walk for 15 minutes most days.
“Focus on what you can do when your life gets hectic,” she says. “Something is always better than nothing.”
- Multitask in a fun, healthy way
Gonzales suggests combining activities, like socializing and exercise or errands, to make the most of your time.
“Instead of yet another event revolving around food and alcohol, invite a group of friends to go for a walk on a greenway or run errands together while you can catch up and chat,” she says. “Or rather than completing all of your shopping online, consider hitting the mall a little early before the crowds and also get your steps in.”
- Fill your cup
You’ve heard the saying before: You can’t pour from an empty cup. To show up as your best self this holiday season, take time for self-care, whether it’s a manicure, lunch with a friend, five minutes to write in a gratitude journal or a few moments to sip your hot coffee in the morning.
“In my family, we recently started a new tradition where every day, each person picks one or two things they are grateful for and we write it on a decorative pumpkin,” says Gonzales. “It's really helpful to think of the simple joys in life when things are chaotic and stressful.”
- Set limits on social media
Setting limits on your social media time can help you avoid comparing your life, (and holiday experience), to others. You’ll also have more time for the activities that improve your life, such as exercise, meal prep, game night with your family or driving around to look at holiday lights.
- Eat mindfully
Try these tips to eat more mindfully and feel better during the holidays:
- Prioritize protein, fat and fiber to stay full and keep your blood sugar balanced throughout the day.
- Eat a protein- and fiber-rich breakfast to feel energized in the mornings.
- Focus on the foods you enjoy most. If you don’t like something on the buffet, skip it. If you start to eat something and you don’t like the taste of it, you can stop eating it.
- Bring a healthy appetizer or side dish to a gathering so you know you’ll have something healthy to eat with the rest of the meal.
- Enjoy yourself and eat what you like while paying attention to your hunger and fullness cues.
- Plan ahead before a party and decide how many alcoholic beverages you’ll drink, if any. Alternate alcoholic drinks with water to stay hydrated.
- Focus on what matters most to you
You can make your own traditions and set boundaries this holiday season.
“There are no rules,” says Gonzales. “There's no right or wrong way to enjoy the holidays. Think about what is most important to you and your family and focus on those things. You don't have to sign up for three bake sales, decorate cookies with kids, make a gingerbread house, decorate ornaments, attend every Santa showing, attend every holiday event you are invited to, decorate the tree and house, or host a holiday party. Lose the ‘have-tos" and focus on what's important to you.”
- Seek support
The holidays can be a time of anxiety, depression and grief for many people. If you notice stress, depression or anxiety is impacting your daily life for two weeks or more, talk to your primary care provider or a licensed mental health professional for support.
Find an Atrium Health primary care provider near you.
