How to Survive the 3 Most Common Holiday Stressors

Do the holidays totally stress you out? If so, you are not alone. Many people say that the holiday season is the most stressful time of the year. While this time of year can be filled with aspects of fun, sharing and joy, they can also wreak havoc on your wellness routine and cause some old patterns to trickle back in or, even worse, you might completely neglect self-care. This is not good and can leave you feeling burned out, tired and may even leave your more susceptible to illness.

Today I am offering this survival guide to the holidays as a reminder to focus on your health and wellbeing while covering the most stressful elements of the season: disruption in wellness routines, financial strain and travel anxiety.

DISRUPTION IN WELLNESS ROUTINES

The foundations of wellness are nutrition, sleep, movement and relaxation. When you have a routine that balances each of these, infused with some intentional self-care, you most likely feel well, live well and create inner and outer wellbeing. The holidays tend to disrupt each of these routines! We all know it can be something of a domino effect where if one piece is disrupted all of the others are consequently negatively impacted. An example would be, if I am over tired from not getting enough sleep I may skip my AM exercise in order to get a few extra zzz’s. Because I’m still tired I may go for that extra cup (or two) of coffee—increasing my sugar intake and now disrupting my nutrition. With all the extra sugar and caffeine I can’t focus during my daily meditation and it is hard to fall asleep at night… So that’s the domino effect. Here’s how you can catch it before it completely derails!

·      Create a meal plan for each week and be sure to highlight where the vegetables and fruits exist within this plan. Even if you indulge in some holiday treats, you will still be well nourished!

·      Make your bedtime consistent, aim for 7-8 hours per night.

·      Maintain a simple exercise routine, even 10 minutes of stretching, taking the stairs or anything at all is better than nothing!

·      Do a 1-5 minute meditation before bed. Insight timer is a great app has a TON of free guided meditations, or you can use their timer to stay on track! If meditation is not how you decompress, give yourself some form of intentional relaxation in any way that you can, an epsom salt bath, reading, taking a walk, sipping chamomile tea…

Use the tools that work best for you and keep it simple, but whatever you do, don’t give up on your wellness routines, this is the time of year you need these routines the most!!

FINANCIAL STRESS & STRAIN

There is a reason the commercials start getting us in the holiday spirit super early. They want us to buy stuff, and a lot of it. Which is totally fine so long as it does not come along with financial strain, debt and regret. While yes it is fun to give and receive, there is no need to do it out of guilt and without the financial means to make it feel good. Here are some suggestions to reduce your financial stress and strain this holiday season.

·      Set a realistic budget and STICK TO IT.

·      Get creative. Making gifts such as ornaments, bookmarks, writing letters, creating playlists, getting crafty, baking or anything handmade with love is a great way to give! Who doesn’t love something handmade?

·      Choose thoughtfulness over extravagance. Consider what might be a meaningful gift over a bunch of smaller items to open. While lots of packages might look fun to open, the gifts that are most meaningful will be remembered and used throughout the year. (You can click HERE for suggestions on how to give the gift of wellness.)

·      Choose experiences over gifts. Enjoy a holiday dinner out or take a trip to a holiday show rather than exchange gifts. Maybe volunteer with friends and family somewhere where you can make a difference, this will take your mind off of wanting and get you into a space of serious gratitude. Spending time together is more memorable than a new shirt and other random items. This can create fun traditions that focus on quality time over financial expense.

Whether or not the financial means are there, you might enjoy getting creative and experiences over going shopping!

TRAVEL ANXIETY

Traveling during the holidays can be tremendously anxiety provoking as we all have busy schedules and traveling can become one more thing on the to-do list. Here are some travel strategies that can help to ease your anxious mind.

·      Practice deep breathing to help keep your nervous system in balance. If you need a resource, you can follow my 5-minute guided diaphragmatic breathing practice HERE! This is useful on a plane, train, in a car or even at the dinner table! Deep breathing is free, calming and always available.

·      Pack light, book your plans early and take the extra day off of work.

·      Travel with healthy snacks that give you sustained energy like fruits and veggies and nuts and seeds. If you become hangry while traveling, you will feel just that much more unpleasant.

·      If traveling is too much, create a time other than the specific holiday to travel when the fares are lower, and the days are less hectic.

·      Don’t skimp on your wellness routines. While traveling you might over-eat, under-exercise, under-sleep or skip your relaxation altogether. This will make it that much more difficult to bounce back from any traveling exhaustion. Even if there is one area you can maintain, that will set up you for feeling better than if it all goes away!

Whatever your plans are for this hectic holiday season, I hope you remain, healthy, happy and full of gratitude. Whatever you do, don’t forget to breathe!

Good Mood Food (Delicious Recipe Included!)

Have you ever heard the sayings “good food, good mood” or “junk food, junk mood?” These are not just cute catch phrases; they are indeed true!

The food you eat literally makes up your cells, tissues and organs and if you are taking in nutrient dense, whole, healthy foods you are creating a foundation for the building blocks of healthy cells, tissues and organs. If you feel that you have not been nourishing your body like it might prefer to be nourished, no need to panic. Luckily, our bodies are amazing and usually respond super well to healing when given half a chance. So today, I’ll try to inspire you to eat well in order to feel well, in body and mind. Consider foods you can add that create these positive feelings, not what you have to restrict or take away.

There is a lot of disconnect in modern healthcare. One practitioner might say that food does not impact health or wellbeing mentally or physically, and yet there is a ton of research out there demonstrates that it does—in a seriously significant and tremendously impactful way.

The nutrients we take in through our food (and possibly supplements) are responsible for the development and flow of hormones, neurotransmitters, and our organs. Doesn’t that make it only logical that when we take in mostly whole, healthy foods that we will have a mostly whole, healthy body and mind?

Refined grains, sugars and artificial colors and flavors have been shown to have a negative impact on your blood sugar levels, health of your cells and tissues which can increase anxiety and cause a negative mood. When you eat, your body anticipates that its nourishment needs will be met through the foods you eat. When your body does not get the nutrients that it needs to create healthy cells, tissues and organs it may begin a cycle of cravings to attempt to get what it needs or to return to balance.

You have the power—on a daily basis—to choose your health over what’s convenient, what’s cheap and what may seem to have tasty “flavor.” When you cleanse your palate from the refined foods, artificial sugars and flavors, they no longer really taste quite so good! When you readjust your taste buds to natural sweeteners that live in fresh fruit and whole foods, those other sweets often taste way too sweet. One of my most favorite moments as a wholistic food therapist was when I had someone agree to stop diet soda for two weeks and switch to water for a variety of health reasons. When she tasted the diet drink after two weeks, she was revolted by how terrible it tasted to her after this simple shift!

Many of those I work with to create more balance in mind and body notice an improvement in their energy levels, mood and sleep—which are always welcomed improvement and shifts within their lives. They also notice that they get fewer colds and other illnesses throughout the year! They notice that they have more inner strength (because they are listening to their bodies and feel strong and empowered by their choices) and they even report improved skin and a shift into a more positive body image (and not just because of any weight loss, but because they are treating their body with more respect through their choices!) These all occur incidentally on the journey towards improved mental and physical welling. By making small changes over time (that do not have to be radical or restrictive) in what they choose to eat, they get a huge payoff in the long run.

One positive shift often encourages another. Most people find that when they are eating better, they feel better mentally and physically and their energy improves making it more desirable to move their bodies, to spend more time engaged socially and enjoying hobbies and things that bring fulfillment. Just by intending to improve mood through food has a positive domino effect into all other areas of wellbeing!

Below are some nutrients required for mental wellbeing with whole food sources you can eat to obtain these nutrients. When possible, choose local, organic and closest to the land sources you can find. Local farmer’s markets and health food stores are a great place to shop for staples that you love!

When I first work with people, I do not encourage any reduction or restriction in these changes. I always begin by focusing on what to add that supplies the body with nutrients and creates the positive desired changes over time. Once you continue to add in the good stuff, often there is not so much room for the not-so-good-for-you stuff. Once you feel better, you most likely will want to continue to make choices that help to maintain this because we all know, it feels good to feel good!

Choose one area to start, one food to add and once you find that you are enjoying it, in a week or so, add another. Let me know what foods you choose, I’d love to hear!

Nutrients + Food Sources to Improve Your Food + Mood 

Folic Acid: Found in leafy greens and cruciferous veggies (kale, broccoli, arugula, spinach, swiss chard…) asparagus, citrus fruits, beans, peas, lentils, okra, brussel sprouts, nuts and seed, beets, celery, carrots and squash, eggs, avocado

B-6: Whole grains, herbs, spices, pistachios, garlic, liver, tuna, salmon, cod, sunflower and sesame seeds

B-12: Grass-fed beef, liver and chicken, fish such as trout, salmon, tuna and clams, sardines, yogurt, cheese, eggs

Omega 3’s or Essential fatty acids: Fish such as Mackerel, Sardines, Anchovy, Salmon, Trout, Herring, Kippers, Tuna, Ground Flax seeds, Pumpkin seeds, Chia seeds, Hemp seeds, Walnuts (they even look like a brain!)

Vitamin C: Berries, red peppers, black currants, hot chili peppers, guavas, fresh herbs, dark leafy greens, kiwis, papayas

Tryptophan: Chicken, turkey, cheese, tuna, tofu, eggs, nuts, seeds, bananas, egg yolks

Vitamin K: Leafy greens such as broccoli, spinach, kale, collards, chard, brussels sprouts

Protein: Meat, seafood, dairy, beans, whole grains, nuts and seeds

More Brain Foods: Blueberries, Tomatoes, Sage, Olive oil, Dark Chocolate (Yes!), Garlic, Fermented foods such as Kefir, yogurt, fermented vegetables, kombucha

Water: And lastly, stay hydrated! When we are dehydrated the brain tissue actually shrinks. Several studies have shown that dehydration can affect cognitive function. It can also impair short-term memory, focus and decision making. This will help you stay healthy mentally and emotionally!

Brain Power Smoothie Recipe:

1 cup fresh or frozen blueberries (you may want to add ice if using fresh)

1/2 banana

1 teaspoon powdered dark chocolate or raw cacao powder

1 tablespoon ground flax seed

1-2 cups loosely pack fresh leafy green such as spinach, chard and kale

1 cup plain unsweetened coconut milk (or kefir) 

Blend and enjoy!

The Health Benefits of Meditation

I hope you’ve been enjoying the past several blogs that support a healthy, balanced lifestyle. The final area of wellness that I will address here that is essential to living a long, healthy, happy life of vitality is developing and using a consistent meditation practice. If you’d like to look back on the other foundations of physical wellness that I have addressed so far, they are: sleep, nutrition, and exercise/movement. The foundations of mental wellness that I have addressed here are: the benefits of a strong social support, core relationships, remaining open-minded and curious, and the willingness to take on challenges and life-long learning.

Meditation offers health benefits that impact both the mind and the body. Meditation addresses the stress response allowing us to access the relaxation response which creates increased mental wellness, creative expansion while releasing uncomfortable and non-useful thoughts and emotions.

Meditation is certainly not something new that I have talked about here! In fact, I’ve mentioned it over and over (as it is one of the primary ways that I keep myself sane) because I’ve seen the direct impact that it can have on a variety of struggles for those that I work with, including anxiety, emotional eating, eating disorders, panic attacks, depression and limiting thoughts and beliefs—which directly impact the ability to take action.

Meditation is one of the core practices that I have studied both in relation to my yoga studies along with all of the emerging research within the therapy, mental health, and wellness world—and all of the benefits really are pretty vast and astounding.

When you are able to add in even just a small amount of meditation daily, you can have a tremendous return on your time investment in the way of health and wellness benefits. As little as five minutes a day can impact stress hormones, neurotransmitter production, and circadian rhythms. Twelve minutes a day has shown an even greater impact such as improving telomere length of neurons in the brain (which indicates a younger brain!) increasing focus and concentration, and decreased cognitive decline. Not to mention that meditation improves your self-awareness and reduces emotional reactivity, which is one of the most valuable ways to improve the quality of your life on a daily basis.

There is often a lot of confusion about meditation. People tell me all the time, “I can’t meditate, I can’t get my mind to be quiet.” This is the primary misconception of meditation. The fact is that meditation is not about turning off your thoughts and sitting in perfect silence. I can tell you from experience that this is not what happens, and definitely not when you are just beginning the practice. Now maybe a long-long time meditator can silence their mind for long periods of time, but most of us have A LOT of thoughts constantly running through our minds. So let’s say that you generally have 100 thoughts a minute, and through a concentration and meditation practice you have 60. That will still feel like A LOT of thoughts, but it is still an improvement! With more practice maybe you’ll have 45 thoughts a minute, and with more 30, but again, that may still feel like a pretty active mind.

The purpose is not to silence your thoughts, the purpose is to distance yourself from the thoughts, to not be so reactive to the constant stream of emotionally provoking thoughts which may only cause stress and tension. In meditation you learn how to witness your thoughts rather than respond to them. This is the true practice, to recognize that you are not your thoughts and that they do not define you. Traditionally meditation is done in a seated posture and connecting with a single point of focus. This single point of focus could be your breath, a word or phrase, an image, a candle flame, or an image you create in your mind such as a sphere of light.

Mindfulness meditation is about being aware of all external and internal potential distractions, such as sounds, body sensations, thoughts and emotions and the mindfulness process invites you to simply notice them. You can even label them for exactly what they are. Here’s an example, as you sit and observe your internal and external space, if you hear the sound of a car, plane, ticking clock or someone talking, you simply label it as a sound rather than letting your mind consider the story of the sound. When you get into the story of the sound you will most likely evoke emotions and then thoughts, such as “ugg, that’s so annoying, I’m trying to meditate and that car keeps honking it’s horn.” That’s how we typically address annoyances in life, however mindfulness invites you see the honking just a sound, no thoughts or emotions necessary. Do you see how this may help improve your response to other potential annoyances in your life?

Meditation is allowing your mind to fully focus on one thing, and when you find you are distracted, you bring your focus back to that single point of awareness—that one thing. It really doesn’t matter so much what your point of focus is so long as you make a consistent effort to maintain it. Not judging your experience or getting involved in your emotions is helpful as well.

The most important element in order to reap the benefits of the practice is to be consistent. Daily is ideal, and even 1-15 minutes is great. If daily does not feel doable quite yet, you might start with 3 days a week and increase as you are ready. I am planning to roll out some support for those interested in a supportive community of beginning/skeptical/interested meditators in the fall! Stay tuned for updates! If you find you’d like some support getting started now, feel free to reach out. No matter how you start, try not to get caught up in the details, it is the experience and practice that matters most, not that you have the right chair, lighting, props or anything else!

If you have been implementing these eight areas of wellness that help support a long, healthy and happy life I’d love to hear how they are working for you!