The holiday season is supposed to be a time to spread joy and celebrate, but for some people, it can be the absolute worst. If you're starting to feel anxious or tense about the holidays, fitness and lifestyle coach Marci Nevin (@marcinevin on Instagram) shared this recent post about how to handle holiday triggers. Follow these nine strategies to help avoid the stress that can make you feel overwhelmed and drained, and can help you avoid holiday weight gain.
Whether it's your mother or your co-worker, someone is bound to offer you food you don't want. If that's the case, then feel free to politely decline. If they keep pushing it, Marci said to arm yourself with a few phrases like, "That food doesn't make me feel good," or "I've already eaten enough." Or you could always say a little white lie like, "I already had some and it was delicious!" Stand firm and know that even though their feelings might be hurt, they'll get over it.
Registered dietitian and co-creator of Beachbody's 2B Mindset nutrition program, Ilana Muhlstein, MS, RDN, also says to position yourself away from the counter or table where food is to avoid the mindless picking before and after meals.
If you're worried about being too tempted to overeat at holiday parties or dinners, have a game plan. Marci said if you know you love a certain dish that someone is preparing (like your grandma's famous sugar cookies), go for it, but don't go overboard on other things the rest of the day.
NASM-certified personal trainer Sam Altieri said to eat without any distractions to help you recognise when you're full, and Marci agrees, adding, "stay mindful while you're eating." Focus on the conversation and creating memories that aren't centreed around food.
For those of us who are susceptible to holiday stress from being around family, worrying about money, and travelling, Marci reminded us that it's that much more important to prioritize our own self-care. One way to do that is to get some time to yourself, to do the things you love that make you feel calm, happy, and energized. It's OK to excuse yourself from family gatherings, because even five minutes to yourself can make a huge difference.
Create a list of all the things you can do to make yourself feel happy, calm, and recharged. Marci said to make a point to do one every day to help prevent your stress levels from skyrocketing. Here are some ideas:
Since this is the season of giving, take some time to do something that's really meaningful that will fill make someone else feel loved and appreciated. This in turn will make you feel happier, more grateful, and less stressed.
Donate toys, food, or Winter clothes to those less fortunate, bake cookies for your neighbour who has no family, volunteer at soup kitchen, animal shelter, or nursing home, write heartfelt notes to those you appreciate, or donate to charities. Spreading joy and kindness is sure to warm your heart.
Even though your family drama can sometimes overwhelm you and money issues can stress you out, Marci said don't forget to focus on the things in your life you're grateful for. Do you have love in your life? A warm home and food on the table? Your health? There is always something to be grateful for, so don't allow the stress of the holidays cloud that.
Between the holiday cookies, candy, eggnog, and decadent dinners, you may be anxious or worried about being able to control yourself around all that food. Just do your best to listen to your body, enjoy the treats and foods you love so restriction doesn't lead to bingeing, and aim eat healthy, whole foods whenever possible. Marci suggested to load up on the veggies, fruits, whole grains, and lean protein, and drink lots of water so you feel satisfied and energized.
If you regularly get less than seven hours of sleep per night, your body will produce increased amounts of cortisol, a stress hormone. Not only will you feel more irritable and tired, but "when our body is under stress, its priority is very clearly for us to survive," says Christine Hansen, FDN-P, CSSC, nutritional therapist with Sleep Like a Boss. She explained that cortisol makes our bodies go into emergency mode, triggering processes to store fat so that we have reserves to draw on.
Not only that, but lack of sleep also increases the hunger hormone grehlin, which increases cravings so you eat more and can lead to weight gain. Marci suggested aiming for at least seven hours a night.
The holidays pack your schedule with a gazillion things you have to do: shopping, wrapping presents, decorating your home, sending out holiday cards, cooking, attending parties, spending time with family, and travelling. You still want to make time to fit in your workouts, and that may mean getting a little creative.
Set your alarm and wake up before everyone and hit the gym, steal away from the family and take a walk, sign you and a family member up for a new class in the town you're visiting, or if you're short on time, do this 30-minute bodyweight workout wherever you are. It's a great way to relieve stress.
"If simply the thought of spending time with family and being exposed to an abundance of food leaves you feeling instantly overwhelmed, here are some tips for how to handle those holiday triggers," Marci wrote in her Instagram caption.
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