Chill for the Holidays

Ahhh, the holidays. Fun with friends and family, but a whole lot of stress, too. During this most wonderful time of the year, stress can threaten our mood, put a damper on the fun – even overwhelm us enough to affect our immune system when we need it most.

But there are things you can do to minimize the stress and move through the holidays with ease. Here are some simple techniques for staying a wee bit healthier and in the moment for family, friends and yourself:

1. Breathe. Yes, that’s right. Stop what you’re doing, raise and drop your shoulders, and take a one-minute break to slowly breathe in deeply. Hold it for an extra beat and breathe out. Repeat. A simple time-out helps to rebalance the autonomic nervous system toward the parasympathetic (rest/digest) and away from the sympathetic (fight/flight ). This may also be a good time to start or return to a meditation practice. Try a meditation app like Calm, which offers 10-minute guided breaks that can serve as an oasis amid the holiday madness.
   

2. Laugh! Like breathing, laughing rebalances the autonomic nervous system. Laughing has been shown to lower stress levels as well as blood sugar – extra important when there’s delicious holiday food at our fingertips (and lots of it). If you’re on your own, tune in to a special podcast, movie or tv show that you know breaks through the gloom – and when you’re with others, be present and join in. Make a point of letting go: Decide beforehand to not take offense at that annoying relative – and avoid engaging in those same old arguments. And laugh! 
   

3. Move. Instead of planting yourself on the couch this season; get up and move. Simply, when muscles contract, they take up more glucose to help manage blood sugar. Take a hike – or rally your guests for a walk through our city, so beautiful during the holidays. At gatherings, help out in the kitchen, play with the kids, stand instead of sitting when socializing. The added benefit: While you are moving around you’ll likely be eating or drinking less.
   

4. And keep moving! All that time in the kitchen – put it to good and healthy use. Don’t skip meals or constantly snack while you’re cooking up a storm. Pause and eat a healthy meal while you set your game plan. And while you’re cooking, try some kitchen stretches and movement. Put on the music and sneak in some counter-height push-ups, counter-supported lunges, invisible jump-roping, wall sits, etc. If a family member laughs at your antics, laugh along with them – and ask them to join in.
   

5. Prepare for social hour. Before you head out to celebrate or your own guests arrive, eat a healthy meal. Seems backwards, but it works. You’ll manage blood sugar – and won’t start out hungry and nibble uncontrollably as you wait for dinner.
   

6. And when you’re there ...  You’ve had your pre-gathering healthy eats, now what?  When you do nibble, go for vegetables: carrots, broccoli, celery. Dip into humus for a bit of protein, fiber and healthy fats. You could also contribute to the hors d’oeuvre spread with something healthy for everyone. Of course, you’ll want to sample the tasty eats and sweets, but take your time. Eat slowly and savor what you’ve chosen; pacing yourself gives your brain a chance to catch up. Savor the cocktail, beer, wine, etc., but drink more water throughout the event. You’ll stay hydrated, control blood sugar and feel better overall.   
   

7. Give yourself a break. Throughout the season, be mindful of your own needs. Get some extra sleep, fit in a workout, enjoy a sauna or simply take time to read and relax. Make it part of the overall holiday plan, not something to squeeze in if some free time suddenly opens up. It’s stress-reducing for you and your guests, giving everyone some time to decompress and recharge for more.

Be the catalyst for change 

Throughout the holidays, embrace the company, great food and activities – and perhaps start a new, healthy, tradition for all.