Practicing self-care during the holidays and into the new year

For many, the holiday season is about friends and family, eating comfort foods that match the season and enjoying time to relax. But the close of the calendar year can leave us feeling run down or drained, and with a weakened immune system.

While it’s easy to lose sight of healthy routines during the holidays, maintaining self-care practices is fundamental for our ability to promote and maintain good health, prevent disease and cope.

Here are some goals and suggestions for making sure self-care doesn’t fall away as we wind down the year.

Relax

If you are fortunate to have time off from work, make good use of this downtime and enjoy some quiet time, nourish the mind by reading a book you have been meaning to pick up, perhaps practice stillness and just breathing, and maybe even a warm bubble/salt bath. This is time to reset, relax and rejuvenate!

Exercise

Get out with family and friends. Playing outdoors in winter is especially important — try winter walking or hiking, perhaps even with snowshoes or skis, or simply a walk after dinner. Include those you cherish most, especially kids, grandkids and any four-legged friends.

Don’t forget sleep! 

Sleep quality and sleep hygiene are becoming increasingly important, and many research studies have shown the potential negative effects of lack of sleep or disruption in sleep patterns. Take advantage of any time off to get to bed earlier or sleep a little later, even if it is only for one day.

Connect

Reaching out to others and performing acts of service are great ways to connect. Giving an extra tip to a server, supporting local shelters, helping older neighbors with snow removal, or being a secret helper are simple ways to give back. Taking this time also gives us perspective on our own lives. Don’t forget to take time to connect to yourself, too!

Mindful eating

Be aware of food and drink that make you feel weighed down so you know what to avoid. Clean eating embraces whole foods like vegetables, fruits, whole grains and healthy proteins and fats. It also means cutting back on refined grains, additives, preservatives, unhealthy fats and large amounts of added sugar and salt. A good strategy for holiday parties is to eat a light meal before to nourish your body without overindulging.

Journaling

As families get together for the holidays, it can stir up many emotions — the good, the bad and the ugly. Try to work through any drama by writing down your thoughts and feelings; journaling can help free your mind of any strong emotions that might come up.

Gratitude

Expressing gratitude is a simple and easy way to center yourself and be present in the moment. As you move through these next weeks of shopping, family visits and celebrations that may lead to overeating, taking a moment to make a list of what you are thankful for is a great way to honor what is good in your life and possibly curb any “bah humbug” moments.

If you are struggling

This time of year can be especially difficult for those dealing with cancer, mental health challenges or other serious illnesses, including the caregivers doing their best to support a loved one. If you’re dealing with illness or other big struggles this year, give yourself permission to have the holidays be different than they were in the past. The key is to keep up the most meaningful part of your traditions while also reducing the energy burden, freeing you up to enjoy the moment. This might mean:

• Paring down the celebrations and giving yourself permission to excuse yourself and rest. 
• Allowing loved ones to host, help or bring food, or other ways to lighten the load. 
• Seeking support. You can call, text or chat 988 to reach the New York State Crisis Lifeline, or call the local Crisis Services 24-Hour Crisis Hotline at (716) 834-3131. You are not alone!

Stay tuned for more programming in the new year including a healthy eating workshop, cooking demonstrations, yoga, mindfulness, energy healing/reiki, Qigong, support groups and more! Visit our events calendar.