Healthy Holidays
Families can stay healthy during the stress of the holidays by prioritizing self-care, maintaining healthy habits, setting boundaries, and fostering open communication. Prioritize your family’s physical and mental health with some simple strategies …
Keep Routines: Stick to regular sleep and mealtime schedules as much as possible, as consistency provides stability amidst holiday chaos.
Eat Mindfully: Enjoy holiday treats in moderation, but focus on filling your plate with balanced choices like fruits, vegetables, lean proteins, and whole grains. It’s also important to stay hydrated, by drinking plenty of water throughout the day and, for adults, limiting alcohol consumption, which can impact sleep and stress levels.
Stay Active: Incorporate physical activity into your routine, even in short bursts. Family walks after meals, playing active games, or at-home workouts are great options.
Get Enough Sleep: Aim for 7 to 9 hours of sleep per night, as adequate rest is crucial for managing stress and maintaining a strong immune system. Good hygiene is also essential. Wash hands frequently to prevent the spread of germs, which are more common with increased social interactions.
Managing mental and emotional stress can be particularly challenging during the holidays. Helping set clear expectations for the holidays can help young and old avoid the season’s stressors.
Set Realistic Expectations: Let go of the need for a "perfect" holiday. Accept that things may not go as planned and focus on creating meaningful memories rather than an elaborate, flawless experience.
Learn to Say “No:” It is OK to decline invitations or delegate tasks to avoid overcommitting. Prioritize the activities that matter most to you and your family.
Communicate and Set Boundaries: Discuss expectations and limitations with family members ahead of time to avoid misunderstandings. Prepare responses for potentially sensitive topics like politics or personal life choices to de-escalate tension.
Take Time for Yourself: Schedule downtime for relaxation and self-care activities like reading a book, listening to music, meditating, or taking a warm bath.
Acknowledge Your Feelings: The holidays can bring a mix of emotions, including sadness or loneliness. Allow yourself to feel these emotions and reach out to a trusted friend or professional if you're struggling.
Include the Family: Make holiday preparations a family affair by letting children help with baking or decorating. This fosters a sense of togetherness and shared responsibility.
Model Healthy Behaviors: Parents and caregivers who manage stress effectively serve as positive role models for their children in handling their own stress.
Managing children's expectations during the holidays is key to reducing their stress and preventing meltdowns. This can be achieved through early and honest communication, and shifting the focus from material goods to experiences and giving back.
Be Upfront About Gifts: Discuss gift limitations well in advance of the holidays. Explain that they won't receive everything on their wish list. A popular strategy is the "want, need, wear, read" method (one gift for each category), which sets clear boundaries and helps children prioritize.
Discuss Finances Honestly: Be honest in an age-appropriate way about your family's budget. Instead of just saying "we can't afford that," explain, "We need to save our money for things we really need." This teaches valuable lessons about wants versus needs.
Prepare for Events and Changes: Talk to children about upcoming events, who will be there, and expected behavior. For younger children, a visual schedule or calendar is helpful to prepare them for disruptions in their routine.
Acknowledge and Validate Feelings: Allow children to express disappointment if something doesn't go their way or they don't get a desired gift. Acknowledging their feelings (e.g., "I see you were hoping for that specific toy, and it's OK to feel sad.") helps them develop emotional regulation skills and build resilience.
Role-Play Scenarios: Practice opening gifts and saying "thank you" even if it's not what they hoped for. Explain that the gift represents the giver's thoughtful gesture and effort.
By proactively planning and focusing on overall well-being, families can navigate the holiday season in a healthy and joyful way.
Sources:
www.tanagerplace.org/healthy-habits-for-holiday-success-tips-for-families-to-thrive/
https://fccwellbeing.com/6-tips-for-managing-holiday-stress/
https://weecarepediatrics.com/simple-strategies-to-help-children-cope-with-holiday-stress/