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Reduce Holiday Stress for Better Health


The holidays are known for bringing us all together with dinners, desserts, adult beverages, and too much turkey. They also come with unwanted baggage, including stress or, in extreme cases, depression. The pandemic will only increase this with COVID restrictions, inflation, shortages on certain goods, and the rising costs of travel. High levels of stress can lead to cravings, skipping exercise, and binge eating. You're going to deal with it, but applying the strategies below can reduce how it will affect your overall health.

Have a Plan

I discussed this in my original holiday post about fitness and health, but it applies to reducing stress as well. There are a lot of different events that will come up over the holidays. Here are some steps to help fit it all in.

  1. Prioritize what matters to you. If you know about events in advance (annual holiday work party, dinner at your in-laws', Black Friday, etc.) you can list them out from most to least important to you.
  2. Build out your calendar and set aside time for the things you decided are most important. That includes time to shop, time to bake, time to exercise, and time for self care. Plan your menus and make shopping lists, this will prevent you from being stressed about what to buy at crowded stores.
  3. Learn to say "no". You are not required to go to every social event you're invited to. Anyone with an extended family or separated parents in the same town knows what it is like to have to attend multiple Thanksgiving dinners. If something is mandatory, like work events, then reduce time somewhere else. Again, focus on what is important to you.


Stick to a Budget

Finances can be one of the greatest causes of stress at anytime in our life, and even more so during the holidays. Before you do your gift and food shopping, know how much you can spend without going into debt. Buying expensive gifts you can't afford for someone isn't going to buy them, or you, happiness. Especially if you're going to spend the next year paying it off (with interest). 

Maintain Healthy Habits 

This blog is about fitness and health, so I'm sure you saw this one coming. This may seem like it will cause more stress, but it will actually do the opposite. You're going to get off track a day or two, but quickly getting back to healthy habits the next day is what matters.

  1. Take a breather. Set aside side for yourself to relax. It may be as simple as quietly sitting and listening to your favorite true crime podcast or getting a massage. If you haven't tried meditation, there are some great guided meditation apps that will help you deal with the stress you might be experiencing.
  2. Get regular sleep. Try to get to bed and wake up the same time every day. This will maintain your circadian rhythm and hormones which can affect your appetite. I feel like my mother stating "nothing good happens after midnight". As I get older and prioritize my health it couldn't be more true. 
  3. Eat (mostly) healthy meals. I would aim for at least 80% of the time. Eating healthy in between the holiday treats will not only help you maintain your goals, it will improve your bodily functions, mood, and overall health.
  4. Get regular exercise. As I stated in my first post, you need to focus on what you can do and not what you can't. With a busy holiday schedule and travel it will be difficult to maintain your normal routine. However, going for a walk, a home workout, raking leaves, or shoveling snow is still activity. 

Reach Out

For some people the holidays can be lonely and isolating. The pandemic has made travel difficult and airline ticket prices only seem to be going up. Seek out community events at recreation centers, local schools, and religious organizations. Volunteering is also a great way to connect to others while giving a sense of belonging and contribution.



Conclusion

Employ these strategies and don't let the stress of the holidays get the best of you. If you like this post or found it in anyway helpful, please share it! If you need help with time management, nutrition, or fitness during the holidays and beyond, feel free to email me at sean@sgrcoach.com. Consultations are free.

Throughout November and December, I am offering two free weeks of online training. I'll also be setting up a 30-day fitness challenge starting November 28th. Follow me on Facebook and Instagram, or look for information on the Iron-bound Gym pages.

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