As winter approaches, our daily routines are easily influenced by the changing weather and holiday season. Days feel shorter, despite the additional errands and activities we commit ourselves to during this time of year, and sooner than later you may find yourself lost among the chaos of appeasing others before putting your own needs first. If you are struggling to take care of yourself this holiday season, the below tips and resources can help you cope with the triggers you may face and help you kick off the new year on a more purposeful stroke.
Prioritizing Yourself: Setting Boundaries and Establishing New Expectations in Groups
Spending time with family can feel heartwarming and rejuvenating, but if you often find yourself eventually feeling overwhelmed by family dynamics or socially claustrophobic it is important to listen to the signals your body is sending you and have a plan to remove yourself from the situation in order to stabilize your nervous system. You might notice yourself mentally drifting from the present environment, your body temperature rising, your leg shaking or your fingers rapping, your stomach growing painful or nauseous; these are all signs of anxiety rising and your body telling you it is not comfortable with your surroundings.
Acknowledging these physiological manifestations of distress is the first step in being able to effectively self-regulate your body. Once you notice the discomfort, it’s important to reflect on what in your environment is causing you to feel so dysregulated in order to respond appropriately. Below are some ways you might take care of yourself in these situations.
Proactively, if you know what will trigger you:
Healthy Routines: Nourishing Your Mind and Body
As schedules are constantly changing to accommodate for hurried errands and festive events, it is easy to get caught up in making sure you accomplish every task without considering your own needs first. This is especially exacerbated by the impact Daylight Savings has on the circadian rhythm our bodies are naturally used to following. Furthermore, being surrounded by others who seem like they are able to handle the stress of this time of year with grace and perfection can negatively impact how successfully you feel like you have managed your own responsibilities. Reference the below reminders to ensure you are supporting yourself before worrying about others during this hectic season.
Eat Well and Hydrate
Follow the below resources for more information and guidance on how to approach this holiday season with intention and mindfulness.
Prioritizing Yourself: Setting Boundaries and Establishing New Expectations in Groups
Spending time with family can feel heartwarming and rejuvenating, but if you often find yourself eventually feeling overwhelmed by family dynamics or socially claustrophobic it is important to listen to the signals your body is sending you and have a plan to remove yourself from the situation in order to stabilize your nervous system. You might notice yourself mentally drifting from the present environment, your body temperature rising, your leg shaking or your fingers rapping, your stomach growing painful or nauseous; these are all signs of anxiety rising and your body telling you it is not comfortable with your surroundings.
Acknowledging these physiological manifestations of distress is the first step in being able to effectively self-regulate your body. Once you notice the discomfort, it’s important to reflect on what in your environment is causing you to feel so dysregulated in order to respond appropriately. Below are some ways you might take care of yourself in these situations.
Proactively, if you know what will trigger you:
- Create a plan with an accountability partner for how long you will attend an event or what time you will leave
- Choose to only attend gatherings with people you feel comfortable spending time with
- If traveling, plan your own accommodations so that you have your own space to retreat to
- Rehearse responses to personal questions or comments you may not feel comfortable answering in the moment
- Be transparent but firm about the boundaries you are setting in order to set expectations for your participation, or absence, as necessary
- Excuse yourself from the interaction and change your environment by leaving that room or surrounding yourself with different people
- Find your accountability partner whose simple presence may help calm you
- Go for a walk or find fresh air outside
- Spend a few minutes in the bathroom using cold water to wash your hands or your face and sit down if you can
- Do some subtle mindful breathing or grounding exercises
- 5 5 5 breathing or 2-4 breathing
- Count your breaths
- Take a drink of water or a bite to eat
- Hold an ice cube in your fist
- Notice what you can physically feel around you
- Reflect on which stressors affected you and how it made you feel
- Determine whether your response in the moment was helpful, harmful, or neutral
- Create a plan for how you will respond in-the-moment next time you experience similar stress
- Talk through your experience with a trained counselor or therapist
Healthy Routines: Nourishing Your Mind and Body
As schedules are constantly changing to accommodate for hurried errands and festive events, it is easy to get caught up in making sure you accomplish every task without considering your own needs first. This is especially exacerbated by the impact Daylight Savings has on the circadian rhythm our bodies are naturally used to following. Furthermore, being surrounded by others who seem like they are able to handle the stress of this time of year with grace and perfection can negatively impact how successfully you feel like you have managed your own responsibilities. Reference the below reminders to ensure you are supporting yourself before worrying about others during this hectic season.
Eat Well and Hydrate
- Schedule meals into your day if you know you will overlook breakfast, lunch, or dinner
- Carry snacks and water with you at all times
- Respond to your body as it lets you know when it feels hungry or satisfied
- Confer with a trained counselor or therapist if you know you struggle with disordered eating or substance use
- Large gatherings, especially during religious observances and Thanksgiving celebrations, are often focused on heavy food dishes and alcoholic beverages. These can be dangerous triggers for those who struggle with what and how much to put into their bodies. Prioritize what supports you need in order to be your healthiest in these situations, even if it means limiting your engagement or practicing exposure, as guided by your mental health professional.
- Try your best to avoid adjusting your sleep patterns too often
- Continue practicing self-care rituals, such as a skincare routine and hair styling, as you normally would
- If you take any medications or supplements, set reminders if necessary to ensure you do not forget these!
Follow the below resources for more information and guidance on how to approach this holiday season with intention and mindfulness.
- https://www.mindful.org/meditation/mindfulness-getting-started/
- https://www.psychologytoday.com/us/basics/mindfulness
- https://www.nhs.uk/mental-health/self-help/guides-tools-and-activities/
- https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress/art-20047544
- https://www.verywellmind.com/understanding-and-managing-holiday-stress-3145230
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