Holiday Wellness Guide: How to Stay Energized and Manage Stress
Ana Marie Schick • Dec 09, 2024
For most, the holidays are an enjoyable time of year. However, much of what makes the holidays so enjoyable can also make them draining. Right after Thanksgiving, that downhill run to the end of the year is filled with various disruptions to our daily schedules.
Often, we’re out later at holiday parties, eating rich food and drinking more cocktails, beer, wine, or eggnog than usual. There’s stress associated with heading to the mall on that final run to get everything on our list—especially for those with children.
For some, reflecting on our past year’s successes often proves difficult since we’re trying to finish every last item on our year-end to-do list, personal or professional.
Preparing for a Healthy Holiday Season
It can be a challenging time to maintain healthy habits, but with some preparation, you can set yourself up for success. Start by setting realistic goals for your holiday season, such as exercising regularly, eating a balanced diet, and getting enough sleep. These goals will help you stay on track and avoid the pitfalls of overindulgence.
Take the time to schedule workouts or engage in enjoyable physical activities with family and friends, such as ice skating, a game of flag football, or taking a brisk walk in the park or neighborhood. Staying active not only maintains your physical health but also enhances your mood and boosts your energy levels.
Food plays a significant role in the holiday season! By planning healthy meals ahead of time, you can avoid the temptation of relying solely on indulgent holiday treats. Having nutritious options readily available allows you to savor festive foods in moderation without compromising your overall diet.
Taking care of ourselves is something we often overlook, especially during busy times. Prioritizing self-care is essential for maintaining balance and managing stress. Set aside time during your day or evening for relaxation and stress-relief activities, like meditation or deep breathing exercises. Prioritizing your well-being can make a big difference in navigating holiday stress with ease.
Does Traveling Make You Tired During the Holidays?
Unfortunately, these disruptions can all be compounded for those who travel over the holiday. If you’re already feeling run down, jumping in the car or hopping on a plane can be the straw that breaks the camel’s back, leaving you exhausted during a time of year when you should be used to recharge.
So today, we’ll discuss how to not feel tired while you travel this holiday.
What Affects Your Sleep
There are a variety of different factors that can cause you to become run down over the holidays. We touched on some of the reasons in the introduction, but now let's dig a little deeper into the culprits that typically leave you feeling physically and emotionally drained in December, and how you can combat them.
Holiday Foods
Watch What You Eat and Drink—and Keep Exercising
We just mentioned controlling what you can control, so diet and exercise rank right behind a consistent sleep schedule. During the holidays, our penchant to overindulge—on items like grandma’s banana pudding!—is higher simply due to temptation. Maintaining a balanced diet during the holidays can support your immune system, helping you stay healthy amidst the stress and dietary challenges.
All the parties and gatherings add up, and often we don’t find the healthiest food options in those scenarios. Simply by taking the time to consider our diet for the week ahead, we can make smarter choices at those meals or before and after them so we can enjoy those parties and gatherings to the fullest.
If you're struggling to maintain a healthy schedule, learn how to fix your sleep schedule.
Holiday Drinks
Dehydration aside, alcohol has the potential to disrupt our sleep patterns, too. Alcohol, especially when we go overboard, negatively impacts our overall recovery, weakens our heart rate variability (HRV), disrupts our circadian rhythm, causes us to go to the bathroom at night more frequently, and can restrict airflow, which leads to snoring.
The key to food and alcohol is to strike a balance between having a good time and not overdoing it to the point that you suffer the consequences the day after.
Exercise Routine and Healthy Habits
Compounding the change in diet in December is a busy schedule that makes it harder to exercise. You’ll probably have to adjust your exercise schedule, but make sure you're squeezing it in whenever possible—even if it's just taking a refreshing walk around the block or utilizing your hotel's gym.
It will not only help you sleep better at night, but it can energize you to help you get through those times when you're feeling stretched thin.
Meditation Exercises for Mental Health
- 3 Minute, Use Anywhere Deep Breathing Exercise: Use our 3-minute deep breathing exercise to relax and focus your mind. Being aware of your breathing brings a lot into focus, including a sense of awareness and acceptance.
- 5-Minute Box Breathing: Use our 5-minute box breathing exercise to slow down your breathing. Being aware of your breathing can reduce feeling stressed.
- 10 Minute Yoga Nidra Sleep Meditation: Prepare for a restful night of sleep with our 10-minute Yoga Nidra meditation. Experience deep calmness as the muscles relax, and the mind slows down before bedtime with Yoga Nidra.
Read more about box breathing and its benefits.
Effects of Jet Lag
When traveling long distances only exacerbates any exhaustion we’re already experiencing. Since it’s related to sleep, one of the top questions we get is how long does jet lag last and how to reduce it.
Be Proactive About Dealing with Family Stress
For some people, travel itself is the easy part. That tired feeling, for others, comes simply from being around family.
Figuring out how to deal with family stress is also all about controlling what we can control, much like diet, exercise, and sleep routine. Prioritizing mental health can significantly improve overall mental health and well-being during the holidays.
The last piece of advice we’d offer to help you avoid feeling tired is to carve out time for yourself. Getting caught up in the holiday grind is easy, but feeling emotionally drained before, during, and after the holiday only ensures that you’ll start the new year feeling the same way.
And before the calendar turns to a new year, it’s more important to reflect on the past year’s successes and use that as an opportunity to map out goals for the next 12 months.
Making time for yourself is difficult but also critical. This could include taking the time to meditate each day or something as simple as doing something you enjoy, like going to a movie.
Sure, the holidays are for spending time with those you care about most. But including yourself in that list is totally okay, too.
Prioritizing Mental Health
It can be a stressful and overwhelming time, but prioritizing mental health is crucial for overall well-being. Make time for activities that bring you joy and help you relax, such as reading, listening to music, or taking a warm bath. These small moments of pleasure can make a big difference in your mental health.
Practice self-compassion by being kind to yourself and acknowledging that it’s okay to not be perfect. The festive season often comes with high expectations, but it’s important to remember that it’s okay to take a step back and focus on what truly matters.
Set healthy boundaries with family and friends to avoid overcommitting and feeling overwhelmed. It’s okay to say no to certain events or activities if they don’t align with your needs or if you’re feeling stretched too thin.
Consider seeking support from a mental health professional if you’re struggling with feelings of anxiety, depression, or loneliness. Talking to someone can provide valuable insights and coping strategies to help you navigate the holiday season more smoothly.
Creating a Routine That Works
Establishing a sustainable routine during the holiday season can help you maintain healthy habits and reduce stress. Start by setting a consistent daily routine that includes time for physical activity, healthy eating, and relaxation. A well-rounded routine can provide structure and stability during a busy time.
Prioritize sleep by establishing a consistent bedtime routine and creating a sleep-conducive environment. Good sleep is essential for overall health and can help you manage holiday stress more effectively.
Make time for activities that bring you joy and help you relax, such as hobbies or spending time in nature. These activities can provide a much-needed break from the hustle and bustle during this time.
Be flexible and adapt your routine as needed to accommodate changing circumstances and unexpected events. It's always full of surprises, so being adaptable can help you stay on track without feeling overwhelmed.
Reflecting on the Holiday Season
The season is a time for reflection and gratitude, but it can also be a time of stress and overwhelm. Take time to reflect on what you’re grateful for, such as supportive family and friends, good health, or personal accomplishments. Practicing gratitude can shift your focus to the positive aspects of your life.
Practice mindfulness by focusing on the present moment and letting go of worries about the past or future. Mindfulness can help you stay grounded and reduce feelings of stress and anxiety.
Consider journaling or writing down your thoughts and feelings to process and reflect on your experiences. Journaling can be a therapeutic way to understand your emotions and gain clarity.
Take a few deep breaths and prioritize self-care by taking breaks and engaging in activities that bring you joy and relaxation. Whether it’s a favorite hobby or simply spending time with loved ones, make sure to include moments of joy.
Final Thought
The last piece of advice we’d offer to help you avoid feeling tired is to carve out time for yourself. Getting caught up in the holiday grind is easy, but feeling emotionally drained before, during, and after the holiday only ensures that you’ll start the new year feeling the same way.
And before the calendar turns to a new year, it’s more important to reflect on the past year’s successes and use that as an opportunity to map out goals for the next 12 months.
As this article lays out, making time for yourself is difficult but also critical. This could include taking the time to meditate each day or something as simple as doing something you enjoy, like going to a movie.
Sure, the holidays are for spending time with those you care about most, whether friends, family, or even extended family. But including yourself in that list is totally okay, too.
