As the holiday season rapidly approaches, a collective scream rises "Not again!" as the added demands to decorate, cook, shop, party, and attend family events cram into already jam-packed schedules. Something has to give in the desperate effort to do everything. Thankfully, the magic of the season causes baked goods and candy sprout out of countertops. A little chocolate to soothe the soul and squash the hunger won't hurt, right? Wrong!
The added stressors of the holidays plus a wealth of food add up to recipe for a thicker waistline. Many people relieve stress by indulging in comfort foods - a decadent apple pie, rich chocolate brownie, or plateful of creamy mashed potatoes drowned in gravy. Chances are these foods are associated with a past happy memory and the taste brings us back to that happy place. In fact, over time, our brains become programmed to release feel-good hormones that reduce stress and increase a sense of calm when we eat our favorite comfort foods. The opportunities to self-soothe with food skyrocket during the holidays as the demands on our time and resources increase and food crops up in abundance at every turn.
So how can you manage stress without indulging and soothing yourself with comfort foods? Here are seven strategies to help you minimize holiday stress at the source and start the new year without an expanded waistline.
Be intentional.
Instead of scrambling to meet the demands of the holiday season, decide now how you want your holiday season to unfold. What traditions are most important? How many events do you want to attend? Do you want to simplify decorating, cooking, shopping? Set positive intentions regarding your food choices and eating habits as well. Envision passing up the tray of goodies in the office or getting one plate of food heaped with fruit and veggies at a party. What you see as a possibility, you are more likely to achieve. By clarifying intentions, you clarify what you will say yes to, which makes saying no easier, too.
Be positive.
Our minds run an endless tape filled with messages that affect our stress level and how we respond to that stress. Negative thoughts like "I will never finish my shopping before Christmas Eve" or "I lose all control around anything sweet" become self-fulfilling prophecies. Why? These thoughts lock in your response and cut off your ability to see solutions. You believe no other time to shop exists other than Christmas Eve. You believe the goodies hold irresistible power so you succumb to their calling. Small shifts in thinking reclaim possibilities and create powerful behavioral changes. "I have plenty of time to shop before Christmas Eve" opens the door to other times for shopping. "I don't need to eat sweets just because they are there" provides you with the choice to pass them up.
Be realistic.
Adjust your expectations and challenge your rules. Do you need to send cards to everyone you've ever met or did you make this up? Do you need to buy "the perfect gift" for everyone? Consider your favorite holiday for a moment. Did you remember the gift you got or the people you were with and what you did? Most often, people remember experiences, not things. With food, accept that you will have some holiday treats. Then, plan when you will have them and control portions.
Be frugal.
Budget your time, money and calories. All of these exist in limited quantities and overspending in any area creates stress. Develop a holiday budget that includes food, clothing, and decoration expenses. Schedule shopping, baking, and personal time in addition to holiday events. Including all activities assures you can avoid feeling rushed and be realistic about how much time you have to spend on tasks. With eating, remind yourself not everyday between Thanksgiving and New Years provides cause for holiday eating. Choose only two or three occasions to indulge.
Be pampered.
Do things you love. Get a massage as a gift to yourself. Read a book. Watch your favorite holiday movie or special. Pampering yourself reduces stress and the likelihood of turning to food for comfort.
Be physical.
Exercise releases endorphins that reduce stress and create energy. Exercise also combats those holiday pounds. Exercise does not need to be complicated. Do an extra lap at the mall with your shopping bags and consider the bobbing and weaving agility training. Play with your children or grandchildren. Plan a holiday walk or football game before dinner.
Be present.
Bill Keane said, "...today is a gift. That's why we call it the present." Stay connected in the moment by indulging in the unique sensations of the holiday season. Enjoy the cheerful holiday lights, the holiday music, inhale the scent of pine, snuggle into flannel sheets or warm blankets. Sing songs of holiday joy. According to the movie, "Elf," singing loud for all to hear is the best way to spread holiday cheer! All these sensory experiences soothe stress and shift your attention from the holiday goodies to the joys of the season.
May these strategies lead you to a happy, healthy, relaxed holiday season.
Suzette Langley, Life Coach and MSW, author and speaker, assists people in creating lives they love to live through improving their health, fitness, time/stress management, and work-life balance. Suzette moves clients from possibility to reality through goal setting and action evaluation. She offers individual/group coaching, corporate trainings, workshops, and a free monthly newsletter through Passion for Life Coaching. Suzette can be contacted at http://www.suzettelangley.com
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