Winter Survival Guide: Health & Wellness Edition
During the holiday season, things can become overwhelming. It’s important to have a plan, perhaps even a survival guide.
“Mind. Body. Soul. These are the three things self-care is all about.”
It’s always important, but caring for yourself is paramount during this time of the year. Things (well… people, parties, work, schedules, to-do lists, etc.) can become overwhelming. It’s important to have a plan, perhaps even a SURVIVAL GUIDE! That’s what I hope to help you with here. Read on for some simple tips, in no particular order!
Plan Ahead
In addition to our regularly scheduled busy days, the holidays have the tendency to add a level of hectic energy and activity. Hopefully, you have been powering through well, thus far. Still, it’s important to know that planning ahead will help in achieving clarity, focus, and efficiency. It will also allow you to set the tone of what you’re doing, where you’re going, and who’ll you will interact with (& in what capacity). Important stuff! You are in charge of your managing your own experience. Ask questions, research, prepare in whatever manner you deem necessary to enjoy yourself to the best of your ability.
Say No (when needed)
This is a big one… but it can also be a tough one. Saying “no” isn’t always comfortable, for the person saying it nor for the person hearing it. It’s real and necessary. Sometimes the best approach is a straightforward but kind “no”. You might say something like, “Thank you for thinking of me, but I’m going to pass.” Being clear & kind avoids confusion and minimizes hurt feelings. Remember, you don’t have to do it all, give yourself permission to rest even if that means saying no to a “fun” event, an “annual” event, or even a friend’s event. True friends and loved ones will understand and want the best for you even if it means you can’t do all the things.
Stay Active
Find ways to keep moving. Consider a holiday 5K or 10K during the winter season, perhaps even simple neighborhood walks. Not only can physical activity be good for your body, it’s also good for your mental health and wellness during this season. If you really want to get active, try something you haven’t done before: do a rotation of squats, calf raises, and leg lifts while you’re standing in the kitchen preparing for guests to arrive. If that doesn’t work for you, hop up and take a brisk walk around the house or a bit of stair climbing.
Prioritize Sleep
In my opinion, this is one of the best ways that you can take care of yourself during this season and always. In years past, it’s been a difficult feat for me but as time goes on, I’m realizing the importance of a good night’s sleep for my mind and body. One of the most beneficial sleep hygiene tips is creating a bedtime routine for yourself. Start winding down as bedtime approaches, create the appropriate ambience in the room (relaxing & cool temperature), minimize work/household tasks, and shut down your electronics. Yep… even reading on your phone at bedtime can pose an issue with blue light exposure causing eye strain. And one of the most valuable pieces of advice I’ve been given is to get out of bed if you find yourself tossing and turning after more than thirty minutes to an hour. When you get up, take yourself out of the bedroom and do a lowkey, calming activity. Those activities may include reading a physical book or light stretching, for example.
Practice Mindful Eating
Biggest reminder: Enjoy yourself! During this time of the year, it’s important to find joy wherever you can. For a lot of us, we find comfort in delicious food. With that being said, it’s important to stay mindful and practice portion control when enjoying your meals. I mean, don’t pass up on the dessert, but make sure it’s worth your time. For example, don’t grab a handful of preservative-filled, store-bought cookies, topped with bitter frosting… take the time to make homemade cookies (and memories). With homemade food, you are in control and able to select better-for-you ingredients that still make a delicious treat. Create a new recipe with healthier ingredients or adjust one of your longtime favorite recipes with healthier ingredients. This tip applies to savory side dishes and treats to satisfy your sweet tooth, as well.
I hope one of the tips listed in this Holiday Survival Guide proves to be helpful for you. Is there anything I left out that works well for you? I’d love to hear from you!
Increase versus Deprivation
“: to grow or develop successfully : to flourish or succeed
: to do well in a situation in which you are given (a particular type of treatment)”
— Britannica Dictionary definition of THRIVE
What do I mean by “increase versus deprivation”?
Last year around the holidays, after voicing a desire to challenge myself to eliminate and/or limit a particular habit for the remainder of the year, a close friend of mine issued a warning. She cautioned that during that season of the year (a season often busy and overwhelming with travel, family, different feelings & emotions, and even bit of stress), it was imperative to be mindful of all aspects of our wellness.
She shared that while it does make sense to want to be in control of something during that time, it may be a better idea to focus on adding something I can control. She gave suggestions like meditation, prayer time, or self-care time.
What is truly beneficial about those instructions is that they don’t only apply to the holiday season, but to the daily lessons and learnings we face during our lives. Fast forward to now navigating life without my mom, after having lost my dad almost eight years ago. There’s an immeasurable feeling of loss, while also feeling lost in the midst of my new reality.
Without realization by either of us, that same friend gave me that same advice during a lunch a couple of weeks after mom died. I (again) shared my focus on eliminating certain behaviors from my life, and she issued the same warning….
How does the application of this advice change from one season to another?
Well, very carefully. Ha! But seriously though.
What I took from her advice can be summed up, as such:
Do what you have to do to survive, when necessary. Use moderation and be intentional about the choices you make, but the goal in that moment is to just survive. Once the situation has passed, use your resources and proper mindset to move towards thriving.
“: to grow or develop successfully : to flourish or succeed
: to do well in a situation in which you are given (a particular type of treatment)”
5 easy(-ish) ways to THRIVE (focus on increase) when the time is right:
Practice gratitude
Acknowledge the good things and good people in your life. Find ways to express that gratitude daily in the following possible ways: writing in a journal, praying, meditating, sharing your testimony publicly or privately… just to name a few.
Find ways to express that gratitude daily in the following possible ways: writing in a journal, praying, meditating, sharing your testimony publicly or privately… just to name a few.
Set clear boundaries and expectations for yourself and others in your life
Establish expectations for yourself and hold tight to them. What do you plan to accomplish? How do you plan to make it happen? What assistance might you need? What timelines are you setting for yourself?
Identify what your boundaries are and hold tight to them. If something (whether a situation or a person or a particular thing) makes you feel uncomfortable, limit your exposure to it/them. You can make known the reason, but you absolutely do not have to.
Be mindful of your own thoughts
Be forward-thinking. Don’t get stuck in the past… let go of its negativity, your worries, or your self-perceived failures.
Pay attention to your feelings. Focus on filtering out that negativity and bolstering that positivity. It’s good for us!
Nourish yourself properly - inside and out
Maintain healthy eating habits. Choose smart snacks. Stay hydrated. Move your body. Moisturize your skin.
Prioritize getting proper sleep
This is one of the best ways that you can take care of yourself. Begin by establishing a bedtime routine. Create the appropriate ambience in the room (relaxing and desired temperature), minimize work/household tasks, and shut down electronics! Reading or light stretching are examples of activities you can engage in if you still feel a bit restless.