We’ve officially entered the holiday season — a time that should be filled with jolly, joyful feelings; but instead, leaves many of us stressed out or full of aches and pains.
Christy Shaft, PT describes the classic holiday spiral we’re all prone to: We have a multitude of activities, parties, and to-dos that we feel obligated to, and as a result, we neglect our health. Stress escalates, leading to spikes in cortisol, our “fight-or-flight hormone.”
“When we’re at a high stress level, our body is constantly releasing cortisol,” Christy explains. “We know that high levels of cortisol can lead to getting rundown. Is lowers our immunity to colds and flu, causes poor digestion, and feelings of fatigue. We know that there’s that connection between our stress level and then what it does to our physical body.” Christy says it’s not just cortisol to blame, and that sometimes we fall into unhealthy habits during the holidays.
So why is that and what can we do about it? We talked to Christy to get her list of easy tips that anybody can do to keep mind, body and spirit healthy throughout the holidays — and well into the New Year.
Tip #1: Be mindful of and true to your reason for the season.
“Maybe it’s spiritual, maybe it’s spending time with your family and loved ones, but whatever the reason is, put your time and effort into that,” Christy says. “Remember what it is about the holidays that’s important to you, and what brings you laughter and happiness.”
Ultimately it’s those things that will contribute to a decreased stress level and healthier body.
Tip #2: Acknowledge the feelings you have this time of year.
Christy notes that the holidays can be a time of sadness and heartache for many. She encourages those of us who are missing loved ones or contending with other emotional struggles during the season to acknowledge those feelings, rather than suppress them.
At the same time, she says take a healthful approach to coping with emotional downs and loneliness by proactively reaching out and building connections with others.
Tip #3: Practice daily gratitude.
“Our minds are neuroplastic, so we can either choose to practice thinking negative thoughts, or we can start to choose positive thoughts,” Christy says. “Gratitude is one of the emotions that can change some of the brain activity and release positive neurotransmitters.”
Rewiring our brain to more readily release positive neurotransmitters, rather than cortisol, can be as simple as writing down three things we are grateful for every day. Christy also recommends flipping a negative thought to a positive one. For example, instead of being stressed out because you have to go to work, write down that you’re thankful you have a job.
Tip #4: Be realistic.
Christy warns against coming into the holidays with “grandiose ideas about what the holidays should be like.” She recommends embracing changing traditions or flawed family together time, and even being realistic with your holiday budget, since overspending leads to stress.
Tip #5: Stay hydrated and eat well.
Yes, you can indulge a bit. It’s the holidays, after all. But Christy says mindfulness and moderation are key, and to be sure not to throw healthful eating out for the entire season.
“If you lose it on a piece of cake, just don’t have five pieces of cake. And then have some vegetables and stay hydrated. We tell our patients to drink half of our body weight in ounces per day,” she says — especially since alcohol is dehydrating. If you’re drinking at a holiday event, “alternate between water and a glass of wine or drink sparkling water with lime.”
Tip #6: Make time for movement.
Notice she didn’t say exercise. Exercise is movement, of course, but Christy doesn’t want us to get caught up in thinking we have to achieve a certain workout or certain duration of exercise, and feeling bad if we don’t.
Instead, she recommends choosing activities this time of year that are more movement-based and even outside, if possible, because nature is a health-booster. Take a walk to visit with family and friends, rather than sitting. Attend ZooLights, or the Las Noches de las Luminarias exhibit at the Desert Botanical Garden. One of Christy’s favorite holiday traditions is hiking up Camelback Mountain for a snapshot with Santa.
Tip #7: Be still for just a few minutes every day.
Christy says so many people are afraid of meditation, but she says sitting quietly and mindfully for just a few minutes can do wonders for our health and mental state. “If we can take three to five minutes and just listen to our favorite holiday song and declutter our mind, we can focus on our breathing and we know that doing so will turn down that high level of cortisol. If we can just turn it down for a few minutes a day, it can have a lot of physical and mental benefits.”
Interested in learning about how working with a physical therapist can help you achieve health across mind, body and spirit? Click here to schedule a complimentary movement assessment today.