Health, Wellness and Counseling
Exercise Self-Care During the Holidays
The holidays can be hectic for everyone. With so many time commitments, buying gifts, and spending time with friends and family, one might be left feeling drained and pessimistic this time of year. A simple review of the systems that encourage wellness can relieve, and even eliminate, much of this unneeded stress. Below are a few tips, courtesy of Phares Book, senior staff psychologist with Boise State Counseling Services, to make your holiday less stressful.
Put yourself first: Taking care of yourself and your needs first will provide you with the time and energy to enjoy company with others.
Eat well: Enjoy comfort foods such as chai tea and/or warm muffins. Fill your home with smells that engender love, comfort and peace. Consider a hearty soup. Carry a water bottle and drink extra fluids.
Sleep: It is important to sleep eight to 10 hours per day. Give yourself permission to take that extra nap, sleep in, and enjoy the cozy warmth of your bed. Find time to wake up to natural light or go to bed when it is dark.
Exercise: Move that body during the day in every way possible. Make time to spend 10 minutes of movement at three different times of day (i.e. playing a quick game of frisbee, taking the stairs, going for a short walk on the Greenbelt).
Say no: Politely decline activities that you do not want or like to do. Holiday parties, family obligations, partner requests are all fine if you feel good doing them. If not, practice being assertive and setting some boundaries on your precious, limited time.
Stick to a budget: Take a little time in the first weeks of December to decide how much you have to spend on holiday gifts and then stick to your budget. To avoid the anxiety and depression of feeling financially strapped in January, consider a family gift exchange, the gift of your time, and making something homemade.
Spend time outside in the sunlight: Seasonal depression seems ubiquitous this time of year. However, by spending up to 40 minutes per day in natural light you can provide your body with the much need vitamin synthesis needed to ward off the seasonal blues.
Take frequent breaks: Life moves rapidly. Invite a friend to coffee; linger over a conversation with a loved one or officemate. Relax with your favorite tunes or cut out of obligations early to read a book, nap, etc.
Use your senses: Take a few minutes each day to just notice the sights, sounds and community in which you live. Consider taking an evening walk just to look at Christmas lights, breath deeply the smell of your favorite mulled cider, wrap yourself in your favorite winter fleeces and feel the soft touch on your skin.
Don’t be afraid to ask for help: Holiday stress can become overwhelming for anyone. Despite your best efforts you may find yourself feeling unhappy, anxious, have difficulty sleeping, or unable to maintain your usual routine. Take a brief inventory of your stress levels and seek friends/loved ones and professional support early if you start to feel snowed under by holiday stress.