The Holiday Gauntlet

Just as soon as you pick up torn wrapping paper from the floor or remove ornaments from the tree, another holiday looms around the corner. This time of the year is busy and can even be downright stressful. There are many challenges we face during the holidays including:

• Time management constraints
• Budgeting for additional purchases and travel
• Managing the expectations of others
• Managing your own expectations around friends and family
• Following your nutritional plans
• Continuing to commit to your health

These challenges can be faced head-on when you plan ahead to set yourself up for success. It's important to prioritize your health this holiday season and our experts are here to help.

Be Flexible; Give Yourself Some Grace

There are times when you should allow yourself some flexibility, and there are others when you need to stick to your original goals. Flexibility can mean many things... but in this scenario we recommend you try to:

• Be realistic. Not everything on your to-do list can or will be accomplished.
• Edit your expectations to help you feel successful while still moving forward. Set goals like:
  • Show up to a small gathering of friends (while masking and taking proper precautions).
  • Do only what is asked of you without adding extra efforts or commitments if you are already feeling overextended.
  • Set limits when you are double booked and learn to say no.
  • Ask for help from others when needed.

It's no surprise that many of us feel overwhelmed or overburdened by the holidays. This can put us at risk of poor coping behaviors like overeating, not following meal plans, drinking excess amounts of alcohol, etc. Here are some simple ways to prioritize your health over the next few weeks.

When you set holiday goals, make a commitment to some "non-negotiables" such as:

• Get eight hours of sleep a night.
• Get moving throughout the day - even for a walk around the block or some gentle stretch yoga.
• Carve out time for self-care like taking a bath or reading a book.
• Go somewhere quiet for a moment of peace without screens or socializing with others.

Try the Buddy System for Accountability

Having a friend in your corner can make a big difference in helping you manage the stress in your life. Think about who would be a great accountability buddy. This should be a close friend, coworker, sibling, etc. Your accountability buddy should be someone you trust, someone you are comfortable confiding in, and someone that understands you well.

Next, think about what kind of commitment are you asking them to help you with and set up check-ins to stay motivated. These commitments are the things they will hold you accountable to and cheer you on for when successful like healthy eating, minimized drinking, eight hours of sleep, time for self-care, etc.

Lastly, ask them for ideas on how to manage holiday issues that could arise. They may have a great outside perspective you haven't considered, including recommendations and additional support.

Be Careful with Food Exceptions

This is the time of year when we so often say, "Well, it's the holidays I only get to have these once a year!"

Allowing exceptions for certain foods during the holidays can rekindle pesky cravings you've deterred for so long. A good rule of thumb is what you eat today you'll crave tomorrow. Keep this in mind when making decisions that can affect your cravings after the holidays are over.

Whatever food or drink you're talking about, remember that it only takes a few extra calories a day to contribute to holiday weight gain. Look closely at your nutritional plans and see how adding excess calories changes the outcomes. Consider creating some guidelines to help you reach your goals while still enjoying holiday foods.

After you review the realistic meal and activity plans, follow up with your accountability partner for any needed changes and consult with a medical team or dietitian to renew your commitment.