7 Ways to Stay Stress-Free Over the Holidays

By Coach Keller

And just like that, December is here! Ahead of us is a month filled with holidays, traveling, shopping, feasting, and all kinds of fun outdoor activities– all of which can certainly be merry and bright. But all of the running around can also add a lot of extra stress to our minds and bodies. The surplus of sugar and alcohol paired with the lack of consistency at the gym (and perhaps too much time with in-laws), leads to more sickness and less energy to enjoy the holiday season. 

Taking care of your body and brain can be harder to do this time of year, which is why we’re here to give you some tips to stay stress-free! With a little planning and extra mindfulness, you will be able to remain healthy and happy throughout the month.

7 Ways to Stay Stress-Free Over the Holidays:

1. Follow the 80/20 Rule
   
   First of all, it’s the holidays! You should absolutely enjoy the cookies your coworker gave you and the box of toffee from Grandma… just maybe not all of them at once. Eat the best you can 80% of the time (nutrient-dense, whole foods), and 20% to the gingerbread, donuts, and pie. One of the best ways to decrease the sugar intake is to have less of it at home, or eat a nutritious, filling meal before heading over to the Christmas party. Being full on healthy food can decrease the cravings later.
   
   

2. Prioritize Workouts
   
   Getting into the gym can be harder with travel and busier work schedules. Treat your gym sessions as non-negotiable, and block off the time in your schedule for the upcoming weeks. Working out is a fast fix for decreasing stress, sleeping better, and staying healthy. Plus, one hour of being present with your body and not thinking about your to-do list is a nice break for your brain!
   
   

3. Drink Water
   
   Yeah, yeah we know. Water is life. But are you actually drinking it? One of the best holiday tricks is to drink a glass of water between your other adult beverages. This cuts down the alcohol intake and improves your water consumption. Or maybe skip the alcohol all together once in a while. When we add inflammatories to our system it makes muscle recovery harder, not to mention the effects on our other organs, mental health, and sleep quality. Keep a water bottle with you throughout the day, ideally with a pinch of sea salt or an LMNT pack from the gym, to help with hydration and nutrient replenishment!
   
   

4. Deep Breaths
   
   Let’s try it real quick: inhale for 4 counts [go ahead, try it!], hold for 4 counts, exhale for 6 counts, hold at the bottom for 4. Do two more rounds. How do you feel? A few deep breaths can immediately relieve stress and calm our nervous system. The key is to focus on slightly longer exhales than inhales.
   
   Places to do this exercise when you have a free 60 seconds: first thing upon waking up, waiting for your coffee to brew, looking for parking at Trader Joe’s, standing in line at the post office, between work meetings, picking up relatives from the airport, or right after a hard workout. Really, you should use this technique any time you feel your heart rate starting to rise due to stress. A few deep breaths can help us stay calm, refocus our attention, and regulate our nervous system. Ahhh. We already feel better.
   
   

5. Get Outside
   
   Most of us at Evergreen are pretty good at this, but with the darker days and heavier rain it gets a bit harder. Even a 10 minute walk with the dog in the morning or strolling to a park on your lunch break in the fresh air can significantly improve your mood. Pair this with some of those deep breaths, and you’ll be much better equipped to handle anything that comes your way. Ideally we are also getting some vitamin D from the sun, but when we can’t see that big ball of fire here in the PNW, make sure to take a vitamin D supplement for numerous mental and physical health benefits. 
   
   

6. Do Something Nice for Someone Else
   
   One of the best actions we can take to de-stress and instantly feel happier is to help someone else. This could be offering to water plants for your neighbor while they are out of town, volunteering with a local nonprofit that could use an extra hand over the holidays, or making a meal for a family in need. There are so many places that need extra help this time of year. Yes, you are busy, but one hour of your time makes a big difference for others, and you will leave feeling a little lighter and more connected to your community.
   
   

7. Reflect on Your Wins
   
   As we bounce from the celebrations and activities, we often suddenly find ourselves at New Years Eve without any idea of where the month (or year!) went. In a time of year wrought with the pressure to have and do more more more, we need to pause and think about our successes. Looking at all the things you have done well this year, instead of where you are lacking, will make you feel more accomplished and more content with what you have. Maybe try to incorporate a daily reflection before bed about what went well that day, how you took care of yourself and others, and a few things you are grateful for. A simple practice like this can help us move from a lacking mindset to one of abundance.

All of us at Evergreen are so grateful for each of you, for the time you set aside to take care of your body, and the joy you bring to our day. Don’t forget to prioritize your mental and physical health this month, and count your blessings!

We wish you a healthy and happy holiday season 🌟 🎄 🎁