8 Tips for Adopting Healthier Habits During the Holiday Season

Healthy habits for the holidays: nurturing your mind and body connection

The holiday season is often filled with joyous moments like family gatherings, festive meals, and shopping sprees. However, it can also be a time of heightened stress, pressure, and emotional overload. Between juggling obligations, handling expectations, and managing the fast pace of it all, it’s easy to neglect self-care and forget that mental health is just as important as physical health.

When it comes to staying balanced, the connection between mind and body is key. Prioritizing your mental well-being during the holidays is crucial for overall health and happiness. Adopting a holistic approach that nurtures both mind and body can help you stay grounded, energized, and focused throughout this season of busyness. Here are eight tips for fostering mental and physical health during the holidays:

1. Identify your mental roadblocks

Before committing to a new fitness or self-care routine, take time to reflect on what triggers feelings of stress during the holidays. Is it the pressure of attending every event? The stress of holiday shopping? Identifying these emotional roadblocks can help you develop strategies to cope. For instance, if family gatherings leave you feeling drained, you could plan moments of solitude before or after events to recharge.

2. Embrace movement, not perfection

It can be tempting to feel guilty if you don’t make it to the gym, but movement doesn’t always have to look like a structured workout. If finding time for a fitness class feels overwhelming, set a goal to walk 10,000 steps a day instead. Walking can clear your mind, improve your mood, and reduce stress. Use a fitness tracker to stay motivated and see how small moments of movement can add up throughout the day.

3. Prioritize sleep for mental clarity

Sleep is foundational for both mental and physical health. If you’re getting less than the recommended seven to nine hours of sleep, you may feel mentally foggy, anxious, or emotionally drained, which can lead to poor food choices and neglecting exercise. Set a consistent sleep schedule, and try to wind down each night with a relaxing bedtime routine that calms the mind and helps you drift into restful sleep.

4. Seek connection with a workout buddy

Physical activity has powerful mental health benefits, especially when done with others. If you tend to exercise alone, consider inviting a friend or family member to join you for a walk, a yoga session, or a run. Not only will this provide accountability for sticking to your fitness goals, but it also gives you an opportunity to share meaningful moments and strengthen connections during this busy season.

5. Set mindful, short-term goals

You don’t have to wait for the new year to set intentions for your well-being. Rather than focusing solely on external goals like weight loss or fitness, think about the inner goals you want to nurture. Perhaps you want to practice mindfulness every morning or make time for daily gratitude journaling. Setting small, achievable goals that focus on improving your mental state can lead to long-term improvements in how you approach health overall.

6. Start your day with purpose

Morning workouts can set a positive tone for your day, helping you feel grounded, energized, and clear-headed. By making time for a morning workout, you start your day with an act of self-care that boosts both mental and physical health. Whether it’s a gentle stretching session, a walk in the fresh air, or a full-body workout, morning movement prepares you to face the challenges of the day ahead with more resilience.

7. Get creative and have fun

The holidays are the perfect time to explore fun and creative ways to stay active. Engage in activities that make you happy and promote relaxation—like a holiday-themed dance class, a family hike, or an outdoor ice-skating adventure. Find joy in movement by taking part in activities that connect you to nature, your loved ones, and your sense of playfulness.

8. Choose nourishing foods for body and mind

Holiday meals are often loaded with sugar and fat, which can impact your energy levels and mood. While indulging is part of the holiday fun, focus on balancing treats with nourishing meals that support both physical and mental health. Include whole grains, fruits, vegetables, and lean proteins to fuel your body and stabilize your mood. For example, swap out white flour in baked goods for whole wheat, or offer veggie-based snacks like hummus with fresh vegetables at parties.

Remember, it’s okay to take a break

The holidays are a time of celebration but also a time of increased stress. It’s important to give yourself permission to take breaks when needed, both mentally and physically. If you miss a workout or find yourself overindulging, don’t beat yourself up. One misstep doesn’t erase your progress. Just be kind to yourself, reset, and get back on track.

References

“8 Secrets to Staying Fit During the Holidays,” US News and World Report, November 20, 2015.
“14 Simple Ways to Stay Fit During the Holidays,” Active, n.d.