Let it go, let it go, let it go…

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This article was published 15/12/2019 (1592 days ago), so information in it may no longer be current.

The holiday season is in full swing, which means food, friends, family and festivities. But, for many, the most wonderful time of year can quickly turn into the most stressful. From the strain on your finances to the stress of extra traffic and crowds, the festive season can be a drain on your energy. For many Canadians, the holidays can be a challenging time.

Prioritizing your health is just as important during the holiday season and, for some, the stress can be overwhelming. According to a 2018 Research Co. poll, one-in-four Canadians say they expect the holiday season to be “more stressful than fun.” When your body is under stress, it pumps out a hormone called cortisol — the effects of which on your body’s cells can make you more vulnerable to various health issues, such as anxiety, fatigue or even heart disease.

The holidays can also introduce additional stressors such as complicated relationship dynamics at family gatherings, grief over losing a loved one or simply trying to live up to the unattainable expectations of the perfect holiday.

If you’re committed to maintaining your health goals, there are simple strategies for a more relaxing season that can keep you moving in the right direction.

Don’t pause workouts. Everyone is busy during the holidays, and often, the first thing to go is their workout plan — knock out a workout in the morning whenever possible, before obligations sidetrack you. All forms of exercise — yoga, walking, jogging — can boost endorphins as well as feel-good neurotransmitters such as serotonin, making it the perfect holiday stress-buster. According to the Canadian 24-Hour Movement & Activity Guidelines, adults, including seniors, should accumulate at least 150 minutes of moderate to vigorous physical activity per week.

“If you don’t have time to drive to the gym for an hour workout but you have even just 15 minutes at home, do a quick home workout,” says Erica Wilken, a personal trainer and wellness consultant in Winnipeg. “You don’t need a lot of equipment — try body-weight exercises or use a household item like a jug of milk as a weight. Put some music on and dance around your house to get your heart rate up.”

Try a new activity. A fun new workout can inspire you to get moving during the cold-weather season. “Make an afternoon out of it,” says Wilken. “Go skating, tobogganing or try a new fitness class.”

The holidays are a great time to experiment, whether it’s trying a dance class or swimming laps in an indoor pool. Gyms often offer deals during the holidays, so take advantage.

Partake — in moderation. Focusing on maintaining your health goals doesn’t mean going without any indulgences — it just means setting some limits. There’s nothing wrong with enjoying holiday treats at a party, Wilken says. Just make sure you’re still getting in some nutrition.

“Make sure you’re eating well-rounded meals throughout the day, fill your plate with veggies and then enjoy the treats while you’re out,” she says. “And for all the sweet and savoury treats that you absolutely love, eat them and enjoy them! It’s better to have a couple decadent things that we absolutely love than to fill up on treats that we don’t love just because they are in front of us.”

Connect with friends and family. View the holidays as a time to reconnect with people. Take the opportunity to connect socially and increase your fitness by trying a class with a friend or family member. Exercise is always more fun if it doubles as a social activity. Even better: go outside for a quick walk and get some fresh air — going outside can help reduce stress, plus you’ll soak in some beneficial vitamin D.

Catch those important zzzs. Stress and sleep can sometimes go hand-in-hand. Too little sleep can leave you stressed out over small things and stressing out before bed can impede quality sleep. Create a sleep ritual where you shut off electronics an hour before bed, take a hot bath or read a book. Consider herbal tea to help you fall asleep. And if you find stress keeps you awake, keep a journal by your bed to write down your thoughts and worries.

Manage holiday stress. Yes, this time of year can be busy. Help keep yourself on track by making a budget, reach out to family and friends if you need help and make sure you do something nice for yourself. “It’s always good to plan ahead, make a budget for gifts and stick to it,” Wilken says. “Try to know what you are buying ahead of time and keep your eyes peeled for a deal.”

The Canadian Psychological Association says stress occurs when demands exceed our ability to cope — but how you cope with stress can be healthy, like making time for physical activity, getting enough sleep and doing relaxation exercises.

Delegate responsibilities. Juggling work, buying gifts, cooking and all your other holiday tasks can sometimes mean you take on more than you can handle. Ask for help. This might involve asking family to help prepare certain foods, getting your kids involved in wrapping gifts or creating a potluck dinner that asks everyone to bring their favourite holiday dish.

Squeeze in a few Zen moments of mindfulness. Find a few moments each day for gratitude: for your family, friends, job and your health. Research shows that expressing gratitude can improve physical and psychological health, reduce aggression and increase mental strength. Find your own way to reflect — that might mean writing a letter to someone special, sending flowers to a friend, or delivering a hamper to someone in need during the holidays.

Track your habits. Food logs, fitness watches, activity trackers, or even a simple calendar are all great ways to keep tabs on your fitness habits. Tracking your daily progress can make you more conscious of your health habits.

“If you like workout classes, sign up for a few a week or two ahead of time to keep you accountable,” Wilken says. “Even if you’re doing a solo workout, put them in your planner. You’re less likely to miss the workout if you make the commitment with yourself in advance.”

Make a holiday wish list. Add some fitness items to your list — maybe a set of hand weights, new running shoes or a yoga mat. Or ask for a cooking class so you can learn how to make some new, healthy meals.

Skip the shame. If you go off track during the holiday season, don’t let it set you back. If you do have a day that doesn’t go as planned, use it as an opportunity to learn and move forward. Waving a white flag in defeat will only make it harder to get back on track when the new year rolls around.

Step up the self-care. Finding ways to manage holiday stress can help with end-of-year work deadlines, store crowds, and even family demands. The Canadian Mental Health Association says to “take a breather” — even 15 minutes of doing something to clear your mind and restore inner calm can be refreshing. While regular massages and spa visits would be nice, it’s not necessarily realistic (and can be expensive.) Create your own moments of bliss throughout the day: afternoon tea with your bestie, closing your eyes and breathing deeply, a morning cup of coffee, or doing five minutes of stretching or yoga poses. All of these can dial down your stress and leave you feeling more rejuvenated.

“Self-care is extra important over the holidays,” says Wilken. “When life gets hectic, it’s easy to get run down, so make sure you are acknowledging your feelings — it’s OK to say no to a commitment or leave a party earlier than initially planned.

“Take the time to do the things you enjoy, whether that’s having a relaxing bath, reading a book or going to the gym.”

Every holiday is full of hustle and bustle, running errands, cleaning the house for holiday gatherings and cooking until every ingredient in your house is gone. But don’t forget to savour the little moments and cherish time with family and friends. Life happens so quickly and, before you know it, the festivities have come and gone — try not to let those magical moments of joy slip by this holiday season.

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