Wellness@Work: Self-care tips for the holidays 

The holiday season can be joyful, but it can also be stressful and overwhelming for many people. Practicing self-care during this time is crucial for maintaining your mental, physical, and emotional well-being. Here are some self-care tips to help you navigate the holidays: 

• Set boundaries. It's okay to decline invitations or activities that don't bring you joy or feel overwhelming. If there are individuals who drain your energy, consider setting boundaries or limiting interactions. 
• Manage expectations. Let go of the pressure to make everything perfect. Things don’t have to be flawless for you to enjoy the season. Don’t overcommit to activities, shopping, or events. Focus on what brings you the most joy. 
• Prioritize rest and sleep. Stress and lack of sleep can affect your mood and energy. Ensure you get at least seven to eight hours of sleep each night. Short naps can help recharge you during busy days. 
• Stay active. Even light physical activity, like walking, yoga, or stretching, can help reduce stress and improve mood. Take time to enjoy activities like dancing, stretching, or mindful walking to help clear your mind. 
• Practice mindfulness. Step away from the holiday hustle for quiet moments of reflection or deep breathing. Practice mindfulness by focusing on the moment instead of worrying about the future or past. 
• Eat nutritious foods. It's okay to enjoy holiday treats, but also include nourishing foods like fruits, vegetables, and whole grains. Drink plenty of water to stay hydrated and feel more energized. 
• Stay connected. Stay connected with friends and loved ones, whether through phone calls, video chats, or in-person meetups. If you're feeling overwhelmed, talk to someone you trust. It can help to express your feelings and get support. 
• Schedule "me time." Whether it's reading, taking a bath, or enjoying a hobby, schedule regular time for yourself. Try journaling, knitting, painting, or other activities that calm your mind. 
• Practice gratitude. Take time to reflect on things you’re grateful for, whether big or small. Write down things you're thankful for each day to shift your focus toward positivity. 
• Limit social media. Social media can sometimes lead to stress or comparison. Consider limiting your screen time or unfollowing accounts that don’t make you feel good. Set aside time where you completely disconnect from screens, especially around family or friends. 
• Get outdoors. Whether it's a walk in the park or a hike in the woods, spending time outdoors can lower stress levels and improve mood. Get outside on a sunny day, as sunlight is key for maintaining energy and mood. 
• Limit caffeine and alcohol. Both caffeine and alcohol can disrupt your sleep patterns and elevate stress. Try to consume them in moderation. Choose calming teas like chamomile or peppermint to help with relaxation. 

By incorporating these simple self-care tips into your routine, you can stay grounded, maintain your energy, and enjoy a more peaceful holiday season. 

About the author: Michelle Ryan, an E-RYT 200 yoga teacher and fitness instructor, works as a marketing specialist for USA Health.       

How can you lead a longer, better life? Follow weekly Wellness@Work tips from USA Health Integrative Health and Wellness. We cover ways you can eat better, move better, be more mindful, and find more balance to support your optimal health and well-being. Learn more at https://www.usahealthsystem.com/wellness.