Self-Care Strategies For This Holiday Season

Prioritizing the “me” in merry: 

The holiday season is filled with hustle and bustle. There’s plenty of excitement from seeing family and friends, but also stress, travel, long lines, planning, preparation — and a range of emotions from positive to negative.

For many, the holiday season means planning and taking care of others. However, this leaves little time for taking care of oneself. Below are a few ideas on how to practice self-care during this holiday season.

• Regularly schedule time to engage in self-care activities. Schedule self-care activities (exercise, meditation, a hobby you enjoy) at the same time each day so they become routine or set a timer or alarm to remind yourself.
• Practice gratitude for the people and events in your life. This might include writing in a journal about what you appreciate in your life, or letting others know the gratitude you feel.
• Engage in deep breathing or other relaxation skills. This can include listening to soothing music or engaging in an imagery exercise. You can also engage in a number of other relaxation skills.
• Tune into the emotions you are experiencing. Emotions may be positive, negative, or a combination of the two. Call “time outs” for yourself and check in on your feelings. Write down your feelings in a journal.
• Try to understand why you might be experiencing negative emotions.For some people, negative emotions might be related to unrealistic expectations or goals of themselves around the holidays, or from feeling overwhelmed. Readjust goals so they are specific and attainable.
• Monitor your stress level.Write down your stress level in a journal at various times during the day. Take note of the situation you are in when feeling stressed. Is it around certain people? Or engaging in specific activities? Have a list of activities you can engage in to relax for a few minutes. Perhaps this is taking a walk, doing a few minutes of yoga, or watching a favorite TV show or movie.
• Being present around the presents. Practice mindfulness and meditation. This can include spending a minute or two being present in your environment. Take notice of the smells, sounds, and sights of the holidays. Notice the differences between the holiday season and other times of the year. Mindfulness techniques can be more than quiet contemplation.
• Take care of your physical health. Ensure adequate sleep and a nutritious diet. Develop a plan to enjoy the special foods and treats around the holidays, while balancing them with healthy eating.

So, enjoy the holidays and remember to take time to care for your own needs and emotions. Remember, as the flight attendants say as part of their safety preparations, you need to put on your own oxygen mask first before helping others. This may help you more fully appreciate and find meaning this holiday season.

R. Topor, PhD, MS-HPEd      Contributor

DECEMBER 18, 2017

source: www.health.harvard.edu

12 Tips For Holiday Eating

It’s easy to get swept up in the holiday season. This combination of religious and national celebrations can help keep the cold winter away. But the feasts and parties that mark it can tax the arteries and strain the waistline. By eating just 200 extra calories a day — a piece of pecan pie and a tumbler of eggnog here, a couple latkes and some butter cookies there — you could pack on two to three pounds over this five- to six-week period. That doesn’t sound like much, except few people shed that extra weight in the following months and years.

You don’t need to deprive yourself, eat only boring foods, or take your treats with a side order of guilt. Instead, by practicing a bit of defensive eating and cooking, you can come through the holidays without making “go on a diet” one of your New Year’s resolutions.

1. Budget wisely. Don’t eat everything at feasts and parties. Be choosy and spend calories judiciously on the foods you love.
2. Take 10 before taking seconds. It takes a few minutes for your stomach’s “I’m getting full” signal to get to your brain. After finishing your first helping, take a 10-minute break. Make conversation. Drink some water. Then recheck your appetite. You might realize you are full or want only a small portion of seconds.
3. Distance helps the heart stay healthy. At a party, don’t stand next to the food table. That makes it harder to mindlessly reach for food as you talk. If you know you are prone to recreational eating, pop a mint or a stick of gum so you won’t keep reaching for the chips.
4. Don’t go out with an empty tank. Before setting out for a party, eat something so you don’t arrive famished. Excellent pre-party snacks combine complex carbohydrates with protein and unsaturated fat, like apple slices with peanut butter or a slice of turkey and cheese on whole-wheat pita bread.
5. Drink to your health. A glass of eggnog can set you back 500 calories; wine, beer, and mixed drinks range from 150 to 225 calories. If you drink alcohol, have a glass of water or juice-flavored seltzer in between drinks.
6. Avoid alcohol on an empty stomach. Alcohol increases your appetite and diminishes your ability to control what you eat.
7. Put on your dancing (or walking) shoes. Dancing is a great way to work off some holiday calories. If you are at a family gathering, suggest a walk before the feast or even between dinner and dessert.
8. Make room for veggies. At meals and parties, don’t ignore fruits and vegetables. They make great snacks and even better side or main dishes — unless they’re slathered with creamy sauces or butter.
9. Be buffet savvy. At a buffet, wander ’round the food table before putting anything on your plate. By checking out all of your options, you might be less inclined to pile on items one after another.
10. Don’t shop hungry. Eat before you go shopping so the scent of Cinnabons or caramel corn doesn’t tempt you to gobble treats you don’t need.
11. Cook from (and for) the heart. To show family and friends that you really care about them, be creative with recipes that use less butter, cream, lard, vegetable shortening, and other ingredients rich in saturated fats. Prepare turkey or fish instead of red meat.
12. Pay attention to what really matters. Although food is an integral part of the holidays, put the focus on family and friends, laughter and cheer. If balance and moderation are your usual guides, it’s okay to indulge or overeat once in a while.

Patrick J. Skerrett

Former Executive Editor, Harvard Health

DECEMBER 24, 2012

originally written for the Harvard Heart Letter

source: www.health.harvard.edu