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Lacamas Life Magazine
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Simple Steps - Avoiding Holiday Stress
What happened to the picture perfect holidays we dream of from our childhood? Many of our holiday expectations have become over commercialized and stereotyped through mass media. Most of us cannot live up to these unrealistic expectations. The holidays can be an exhausting whirlwind of activity and deadlines, like shopping, baking, parties and travel, followed by a period of “post-holiday” blues. There are so many seasonal demands that we forget to enjoy the journey and especially our loved ones.
BASIC STRATEGIES
Set realistic goals of balancing health and happiness. Pace yourself over these next eight to ten weeks. Learn to delegate. It will free you up for other tasks and allow your family members to become more interested and involved. Learn to make lists. Lists will help you organize your time and reduce stress. Recent studies have shown that people who use lists regularly are more efficient. It can be fun and rewarding to actually see all the things you’ve accomplished as you cross off each item. Kids love to help cross off the items. Don’t be afraid to say no. It becomes easier to say no the more you practice. You can’t do everything all the time, and that’s ok. You will find these guidelines will work throughout the year. Always remember to take a big breath, stand up straight and take a drink of water to help you regroup.
GOOD HEALTH
The key to good health is balance: exercise, eating and rest. Think weight maintenance, not weight loss. Don’t set yourself up for failure if you are trying to lose weight. Not gaining is success! Save weight loss this for after New Years. Give yourself permission to eat those favorites that come along once a year, but remember moderation. If you are realistic about eating what you want, rather than trying to completely avoid a treat, you are less likely to binge.
The good news is that studies show that most people only gain one to two pounds during the holidays. The bad news is that this seasonal weight gain usually NEVER comes back off. Exercise advice for the holidays is very similar to year round strategies, but often harder to fit in due to more hectic schedules and weather. Consider exercising at home in front of your favorite television show. Try renting an exercise video from the library. Yoga and Pilates are HOT!! Have your kids participate and ask the older children to come up an exercise that you can all do together (like a stretch or callisthenic from PE class). There is good opportunity to try new winter exercise routines: ice skating, caroling (walking), Christmas tree hunting or just bundle up and take a walk together and enjoy the Christmas lights in your neighborhood.
Don’t forget basic strategies like parking further in the lot at work and while shopping and try to take the stairs. If you already exercise regularly, KEEP UP THE GOOD WORK!!! It is very common for someone to deviate from regular exercise during the holidays. Try to plan ahead. If your weight loss plan has hit a plateau, change your routine. Consider adding weights, which can be very easy to start at home, just start by using a can of veggies. Weight bearing exercises prevent bone loss. You might even want to try walking at the mall, although this can be more challenging during the hectic shopping season.
HOLIDAY PARTIES
Make a plan before you go to the party. Think about who will be there and what foods will be available. What are your personal triggers that make you want to overeat? Try eating a light snack before a holiday party. Never go to a party or function on an empty stomach, as you will most likely overeat. Also, alcoholic beverages will affect you more harshly.
Consider trying a new low-fat recipe for the holidays and share it with friends and colleagues. There is no end to what recipes you might find on the Internet or in magazines this time of year.
Do not skip meals during the holidays. Many people skip meals, and wonder why they don’t loose weight. Our bodies recognize the sporadic caloric intake, which can lead to the metabolism slowing down. Small frequent meals might work for you as long as you eat the right combination of protein and carbohydrates. Try a handful of raw almonds or low fat cheese stick. Remember low fat foods, DON’T mean low calorie.
Watch out for holiday drinks, which have more calories than you would expect, and often stimulate your appetite. Consider drinking one glass of water for every alcoholic beverage
FIND A NEW TRADITION
Don’t be afraid to let go of the past and create new or different ways to celebrate. As times change, families change. Give yourself permission to do something different, especially if the holidays are a reminder of a loss in your life. Allow yourself to feel sad, lonely or melancholy, especially if you miss a loved one. See if you can turn that feeling into a positive memory or tribute.
Have your family get involved in deciding what might be fun to try, like a new craft or art project or even cooking together. Remember those less fortunate by volunteering at a senior home or soup kitchen. Take an elderly relative or neighbor out to run errands. The opportunities to reach out are endless: soldiers at war, hurricane and earthquake victims, pet shelters, etc. Or try to contact someone who you lost touch with.
Look for activities that are free or inexpensive. Watch the newspaper for events like Christmas tree lighting, the boat parade or where the best neighborhoods are for decorations. Pack a lunch or snack to help save if you are going to be out for a few hours. Rent some of those timeless holiday classics. Your family may grow to love some of those oldies. The library is an excellent resource, as well. Make this an opportunity to learn about the holidays, like where did the Christmas tree come from? Or learn and explore other religious beliefs and differences.
SHOPPING
Make a budget and stick with it. Take this opportunity to cut up your credit cards. Be realistic with gift ideas and stay within your budget. Try to think outside of the box with gifts that are more practical and useful. Don’t be afraid to tell loved ones that you won’t be able to participate in a gift exchange. These are financially challenging times and everyone will understand. It is much better than a maxed out credit card.
Consider drawing names. Some use home made coupons for special services you can provide in the future: a batch of cookies, a trip to the zoo, spinach dip, a back rub, car wash or even a night of babysitting…. Whatever you may be good at.
Think about how much time you worry about finding the perfect gift and think about how you worry the same every year. Is it worth it? Is this what the holidays are about?
Try to avoid “mall meltdown” with these gift ideas:
1) Tickets to movies, a concert, museum or special event 2) Photographs 3) Food, especially if you like to cook or bake. Be creative and avoid traditionally sweets and snacks. Try preserves or “cookies in a jar” or a recipe written out (your special spaghetti sauce) attached to a main ingredient (like pasta) or a related utensil (pasta strainer) 4) Gift certificates for a restaurant, coffee shop, movie theatre, video or music store 5) Gifts that can be delivered monthly like fruit, flowers, wine or magazine prescriptions 6) Don’t be afraid to shop the internet
HOLIDAY TRAVEL
Traveling can be very stressful, since there are so many uncontrollable factors like weather, traffic, crowds and overworked personnel. You can’t eliminate this stress, however, you can be prepared by anticipating the occurrence and form a mental plan to remain calm. This technique has been shown to reduce stress. Otherwise, give yourself plenty of time to reach your destination. Make a back up plan in case of delays, like having something to read or work on. Pack a snack and activities for the kids. Treat yourself to something special to lift your mood and take your mind off the stress, like a new book or special cup of coffee. Counting to ten really does work.
Think ahead to next year and decide if the travel is necessary. Is it time to try something new? Would staying home add to your stress level? It is much easier to tell family now that, “we are planning to do something different next year”. Alternatively, some families opt for a trip to the beach or the mountains instead of a gift extravaganza.
AFTER HOLIDAY BLUES
It is normal to feel let down after Christmas or New Years. You’ve just spent two months eating and spending more, sleeping and exercising less. Don’t fight your body. Plan some low-key activities like reading a good book. Carve out a little time everyday for you, whether it is a hot bath or a long walk. Consider using this time to reflect on your personal and family priorities, since the New Year is here. What are your goals for physical and mental health? How did you do over the holiday? Is there room to improve next year in terms of stress reduction? Do you feel balanced in your career? Have you neglected a hobby? Do you try to learn something new every day? Did your family have unreasonable expectations about the holidays?
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