Dec 9, 2022

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The holiday season is once again upon us! This time of year is filled with excitement, fun, and cheer, but the pressure to make it perfect can create undue stress which can limit the enjoyment of the season.  These stressors can last well past the holidays and contribute to health problems.

To avoid this happening, follow this countdown of 10 things you can do to make for a memorable and merry holiday season:

1. Plan ahead! If you haven’t already, make a list of gifts to purchase, a menu and grocery list for dinner gatherings, and accommodations for out-of-town guests.  If left to the last minute you may end up with fewer options and more time spent searching for what you want.
2. Set a budget and stick to it! Giving is such a rewarding experience and this time of year is a wonderful time to help others in need or give special gifts to those you love.  However, if you allow the “Holiday Spirit” to extend your budgetary limits, then it can cause problems in the New Year.  Remember the true meaning of the season is the thought behind the giving and not the monetary value.
3. Watch your (elastic) waistband! Enjoy the holiday gatherings and treats but don’t overdo it! Resist the urge to throw out all fitness goals and routines and think “I’ll start fresh in January”.  Statistics show most people don’t follow through with healthy New Year’s resolutions as planned, and unfortunately, holiday calories still count!
4. Hang the stockings with care.  Make sure to use proper body mechanics and lifting techniques when hanging decorations and shopping. 
   • Bend at your knees, not your back when bending over to pick something up. If picking up a small item such as a tree ornament off the floor, use the golfer lift where you extend one leg out behind you.  Hold onto a stable chair or counter if able.
   • Use a stable step stool if reaching up high to avoid straining your arms or back or falling due to reaching too far.
5. Breathe! It’s easy to get overwhelmed with all of the gift wrapping, card sending, and line waiting.  Control your nerves using slow deep breaths in your nose and out your mouth, or try a simple technique designed to help slow the heart rate down called “box breathing”:
   • Take a long slow breath in for a count of 5 then hold it for a count of 5, next exhale slowly for a count of 5 then hold at the end of the exhale for another count of 5.  The more you do it you can increase the length of the holds to take deeper breaths.
6. Meditate! Finding extra time is difficult but getting up a few minutes earlier in the day for a few minutes of solitude and meditation can reap the reward of feeling more in control and focused all day long.  Clear your mind and reconnect with your body and your goals for the day.  Visualize yourself being productive and focused and commit to keeping your cool when you start to feel overwhelmed. 
7. Get plenty of sleep! Sleep deprivation is one of the leading causes of health issues and weight gain.  It’s tough to make yourself get to bed early when you have a long to-do list, but you will be much more productive tackling the list after a good night’s sleep than you would be late at night.
8. Take a walk! Make sure to step away and get some fresh air daily.  It will help refresh your mind and spirit.  And don’t forget any pets who are counting on you to take them with you!
9. Commit to quality time! We all have things (and family members…) that drive us crazy but remember that these get-togethers create lifetime memories for children and adults.  Take the time to really talk and catch up with others and make family time quality time.  Treat every holiday as though it may be the last with that person because you never know if it is.
10. Be grateful! Finally, the absolute best way to reduce stress… be grateful for what you have.  We all have much to be thankful for, and the holiday season is a wonderful time to reflect and express gratitude. Studies have shown that gratitude reduces anxiety (depression, too) in party by optimizing the functioning of the nervous systems as well as the same neurotransmitters involved in anxiety. You can’t feel blessed and stressed at the same time!