With so much excitement during the holidays, it’s easy for holiday overwhelm to set in. This can leave one feeling stressed and overly tired. Like any other time of the year, a little self-care can go a long way. These simple reminders may be especially helpful at this time of year. Read on for some tips for reducing overwhelm through the holidays and beyond:
1. Practice mindfulness.
Remember to live in this moment and allow yourself to feel the beautiful things of the season. Savor the sights, smells, tastes, and sounds of the season regardless of circumstances for at least a few moments.
2. Drink some water.
Staying hydrated can help clear your mind, and improve your mood and sleep. This is especially true if alcohol is a part of your festivities as that can be dehydrating. So, drink up!
3. Make 3-minute plans.
This doesn’t mean planning the holidays down to 3-minute increments. It means using 3 minutes to take steps towards planning for the holidays. What can be done in 3 minutes or less? It might not sound like much, but small steps can lead to big accomplishments. Where to begin? Choosing a day and time to do some planning, make a decision, or run an errand can be done in 3 minutes. Is your shopping list overwhelming and too long to write in 3 minutes? Then add items as you think of them. Items can be added to your online grocery or Amazon cart in 3 minutes or less. You can always review the cart later before making final decisions.
4. Get some sleep.
Sleep deprivation leads to poor choices and can particularly lead to unintended snacking. All of this can lead to grogginess and set off a cycle of excessive tiredness.
5. Data dump.
If too many thoughts and ideas are swirling in your head causing overwhelm, then write them down! This is especially helpful when falling asleep is difficult. Keep a notebook by your bed to write down those thoughts and get them out of your head. Then you can rest peacefully knowing they are not forgotten but safely kept in the notebook when you wake up again.
6. Remember to eat.
This sounds simple, but in the flurry of shopping and errands meals can be forgotten. While it is tempting to grab something in the drive-thru, you will feel better if you take time to sit down and focus on whole foods that are filling. With that being said, prepare for those nights when you know time will be tight with more nutritious convenience foods such as eggs, cottage cheese, prewashed salads, veggies, whole-grain grilled sandwiches, and pieces of fruit.
7. Enjoy the tastes of the season.
Holiday foods are meant to be enjoyed. Savor them. Take time to enjoy the sight, and smell of the foods, and the company you enjoy them with. Mindfully enjoying food allows one to slow down, feel in control, and minimize the discomfort of overeating.
8. Pair sweets with proteins.
With so many sugary options for the holidays remember to balance them with protein foods. This will help avoid dips and spikes in blood sugar that can lead to tiredness, cravings, and even nausea. Consider a cheese board alongside the platter of sweets.
9. Avoid bingeing by avoiding deprivation. Look for gratitude and contentment.
Feelings of gratitude can offset feelings of deprivation. Look for simple ways to feel gratitude in everyday living, such as a warm shower, feeling your muscles move, or the beauty of the season. Feelings of deprivation often lead to bingeing, whether that’s food, shopping, spending money, etc. Avoid feeling deprived of food by listening to hunger cues. Eating beyond feelings of fullness leads to discomfort. The first few bites always taste the best. Remember, you can save some for another day and enjoy it all over again.
10. Enjoy movement.
Incorporating movement into your holiday can stave off holiday overwhelm. If going to the gym is not on your list, consider walking the neighborhood to take in the Christmas lights or caroling. Too cold to go outside? Start a friendly arm-wrestling competition. Maybe yoga is more your speed, whether with others or by yourself. Whatever you choose to do, feel gratitude for what you can do!
At AZ Dietitians, we always work with clients to find strategies that help them improve their stress levels. Stress and overwhelm are barriers to us finding motivation and meeting our goals. If you need help finding strategies to minimize stress and finally be able to achieve your goals, schedule an appointment with one of our dietitians!
