A New Way to Approach the Holiday Season
The holiday season can be a special time to make memories with loved ones, but if you find it stressful, you’re not alone. Research shows that most people feel too much pressure during the holiday season [1]. There is also an increase in deaths related to heart disease in December and January. [2]
Though experts haven’t found one specific cause, they point to changes that happen during this time. Not only is it harder to avoid stress, but it’s also challenging to keep up with healthy habits. Schedules packed with events that center on food and alcohol can lead to dangerous situations for people with heart disease.[2]
As this holiday season approaches, plan to use your healthy routines to protect your physical and mental health. Taking care of yourself doesn’t have to pull you away from your holiday responsibilities or festivities. In fact, doing what helps you feel your best — physically and mentally — can allow you to soak up the holidays even more.
Here are some ways to take care of your body and mind without sacrificing any holiday cheer this season:
Monitor your health: Experts say that people may be less likely to visit the doctor during the holidays, even when they don’t feel right. [2] Continue monitoring your blood pressure and weight and don’t ignore symptoms. It can be hard to speak up when something’s wrong, but no good comes from neglecting your health.
Avoid extremes: The holidays serve up more opportunities to indulge than other times of year. Traditional holiday dishes, homemade treats and festive drinks can mark precious moments with loved ones, and you don’t have to swear off all indulgences to stay healthy. It’s also important to avoid ditching your healthy routines, too. Meaningful holiday memories can be made somewhere in the middle.
Decide how you indulge: Build a personal plan for holiday indulgences. Rather than get lost in the excitement, get clear on what you will say “yes, please” and “no, thank you” to this season. A healthy holiday can mean making exceptions for the special holiday traditions you love without getting carried away to excess.
Do a holiday party “warm-up”: A common trap people fall into when they have a holiday party to attend is to restrict what they eat beforehand. While it sounds like a smart plan to “save up” for indulgences, it may not work. Going to a party full of temptations on an empty stomach can make it hard not to overindulge. Stick to regular healthy meals before the party and have a nutritious snack before you go or bring a healthy dish like a veggie platter to share.
Carve out downtime: During the holiday season, it can seem like whole days revolve around holiday parties. You can still have generally healthy days even when you’re celebrating. Spend the hours surrounding parties on the healthy routines that keep you feeling grounded. You can get a workout in, make sure you have clean sheets to come home to, spend time reading or listening to music.
Review your calendar: Commit to what’s good for you this season. See if there are any invitations to social events that you’d be better off RSVPing “No” to. Rather than try to attend everything and risk feeling overwhelmed, prioritize the gatherings that matter most.
With some planning and small changes to your approach, the holiday season can be meaningful and healthy. Focus on taking care of yourself — it may make your holidays extra joyful.
1. Mental Health and the Holiday Blues. National Alliance on Mental Illness website.
2. Cardiac Mortality is Higher Around Christmas and New Year’s Than at Any Other Time. American Heart Association.