The holiday season is a time of joy, celebration, and gratitude, but it can also a time of stress, pressure, and temptation, making it hard to stay healthy and happy.

Whether it’s dealing with family dynamics, managing a hectic schedule, or coping with overindulgence, the holidays can take a toll on your mental and physical health.

That’s why it’s important to prepare yourself and have some strategies to maintain your wellbeing and stay healthy during this festive period.

So, fear not: your Story of My Life Journal team is here with some evidence-based tips on how to do that.

Tip 1: Plan Ahead to stay healthy

One of the best ways to avoid stress, and stay healthy and on track with your health goals is to plan ahead.

This means setting clear and realistic expectations, prioritising your commitments, and scheduling some time for yourself.

Some examples of things you can pre-plan are:

• Your activity agenda: Work in a recovery week from your exercise routine, or incorporate lighter activities such as walking, yoga, or stretching. According to a study by the University of Oxford, engaging in group physical activities can boost your endorphins, reduce stress, and enhance your social bonding.
• Your nutrition strategy: Eating something that is nutrient-rich and filling before a big meal can help you avoid overeating and cravings. You can also plan your plate by filling half of it with fruits and vegetables, a quarter with whole grains, and a quarter with lean protein. And don’t forget to drink plenty of water and limit your alcohol intake. According to the Harvard School of Public Health, following a healthy eating pattern can lower your risk of chronic diseases, improve your mood, and support your immune system.
• Your self-care routine: Taking care of your mental and emotional health is just as important as your physical health. Make sure you get enough sleep, practice gratitude, meditate, or do whatever helps you relax and recharge. According to the Mayo Clinic, practicing self-care can help you cope with stress, enhance your self-esteem, and prevent burnout.

Tip 2: Communicate Your Needs

Another way to reduce stress, maintain your wellbeing, and stay healthy is to communicate your needs and boundaries to your friends and family.

This can help you avoid awkward or uncomfortable situations and get the support and encouragement you need.

Some examples of things you can communicate are:

• Your health goals: Let your loved ones know what you are working on and why it matters to you. You can also ask them to join you in your activities or meals, or to respect your choices and preferences. According to a study by the University of Connecticut, having social support can increase your motivation, accountability, and success in achieving your health goals.
• Your limits: Be honest and assertive about what you can and cannot do. You don’t have to say yes to every invitation, request, or expectation. You can also set some ground rules for topics of conversation, gift giving, or other aspects of the holiday gatherings. According to the American Psychological Association, setting boundaries can help you preserve your energy, protect your mental health, and prevent resentment.
• Your feelings: Express how you feel and what you need in a respectful and constructive way. You can also listen and empathise with others, and try to resolve any conflicts or misunderstandings peacefully. According to the University of California, Berkeley, expressing your emotions can help you regulate your stress, improve your relationships, and enhance your wellbeing.

Tip 3: Be Mindful

A third way to stay healthy and happy during the holidays is to be mindful.

This means being present and aware of your thoughts, feelings, sensations, and surroundings.

It also means being intentional and deliberate about your actions and choices.

Some examples of how to be mindful are:

• Eating mindfully: Pay attention to your hunger and fullness cues, and eat slowly and savor every bite. You can also appreciate the flavors, textures, colors, and aromas of your food, and the company and conversation of your dining companions. According to a review by the University of Otago, eating mindfully can help you enjoy your food more, reduce overeating, and improve your digestion.
• Moving mindfully: Pay attention to your body and how it feels, and move in ways that are enjoyable and comfortable. You can also appreciate the benefits of physical activity, such as improved mood, energy, and health. According to a study by the University of Exeter, moving mindfully can enhance your awareness, attention, and memory.
• Living mindfully: Pay attention to your values and priorities, and live in alignment with them. You can also appreciate the moments and experiences that make the holidays meaningful, such as spending time with loved ones, giving back to others, or celebrating your faith or culture. According to a study by the University of Utah, living mindfully can increase your happiness, satisfaction, and resilience.

Tip 4: Look After Your Physical Health

Taking care of your physical health helps improve your mental health and well-being.

Some ways to do that are :

• Be active for at least 30 minutes daily, whether that’s running, walking, yoga, dancing, cycling, or even gardening. According to the World Health Organization, physical activity can reduce your risk of cardiovascular disease, diabetes, cancer, and depression, as well as improve your bone and muscle health, and your cognitive function.
• Eat a balanced and healthy diet, rich in fruits, vegetables, whole grains, lean protein, and healthy fats. According to the Australian Dietary Guidelines, eating a balanced diet can provide you with the nutrients you need for optimal health and wellbeing, as well as prevent obesity, type 2 diabetes, and some cancers.
• We know this one is tough over the Christmas period, but try to avoid or limit alcohol consumption, as it can affect your mood, sleep, and judgement. According to the National Health and Medical Research Council, drinking alcohol can increase your risk of injury, violence, liver disease, and some cancers, as well as impair your mental health and wellbeing.
• Avoid illicit drug use, as it can have negative effects on your mental and physical health, as well as your relationships and finances. According to the Australian Institute of Health and Welfare, using illicit drugs can cause dependence, addiction, overdose, psychosis, and infectious diseases, as well as affect your social and economic functioning.
• Keep hydrated by drinking plenty of water, especially in hot weather or when you sweat a lot. According to the Better Health Channel, staying hydrated can help you regulate your body temperature, flush out toxins, prevent infections, and improve your skin health.
• Get enough sleep, as it helps regulate your mood, energy, and immune system. According to the Sleep Health Foundation, getting enough sleep can improve your memory, concentration, learning, creativity, and emotional stability, as well as lower your risk of obesity, diabetes, heart disease, and mental disorders.

Tip 5: Have Fun and Enjoy Yourself

The last tip we have for you is to have fun and enjoy yourself during the holidays.

After all, this is a time to celebrate and appreciate life, not to stress and worry.

Some ideas for having fun and enjoying yourself are :

• Do something you love, whether that’s reading, writing, painting, playing music, or anything else that makes you happy. According to a study by the University of California, Los Angeles, engaging in enjoyable activities can boost your positive emotions, reduce your negative emotions, and enhance your wellbeing.
• Try something new, whether that’s learning a new skill, visiting a new place, or meeting new people. According to a study by the University of Texas at Austin, trying new things can stimulate your brain, increase your curiosity, and expand your horizons.
• Laugh a lot, whether that’s watching a comedy, listening to a podcast, or sharing jokes with your friends. According to a study by the University of Maryland, laughing can lower your blood pressure, reduce your stress hormones, and improve your immune system.
• Be spontaneous, whether that’s going on an adventure, trying a new cuisine, or doing something out of your comfort zone. According to a study by the University of Pennsylvania, being spontaneous can increase your happiness, creativity, and flexibility.
• Be generous, whether that’s giving a gift, volunteering, donating, or helping someone in need. According to a study by the University of Zurich, being generous can activate the reward system in your brain, increase your happiness, and strengthen your social bonds.

Seek Professional Help If Needed

Sometimes, despite our best efforts to stay healthy, we may still feel overwhelmed, anxious, depressed, or suicidal during the holidays. If that happens, don’t hesitate to seek professional help. You are not alone, and there are people who can support you and help you cope. Some ways to get help are:

• Call a helpline, such as Lifeline (13 11 14), Beyond Blue (1300 22 4636), or Kids Helpline (1800 55 1800) in Australia, or the National Suicide Prevention Lifeline (1-800-273-8255) in the US. These are free, confidential, and available 24/7 services that can provide you with crisis support, counseling, and referrals.
• Talk to your doctor, who can assess your mental health, prescribe medication if needed, or refer you to a specialist. Your doctor can also help you manage any physical health conditions that may affect your mental health, such as chronic pain, diabetes, or thyroid problems.
• See a therapist, counsellor, or psychologist, who can provide you with evidence-based treatments, such as cognitive-behavioural therapy (CBT), interpersonal therapy (IPT), or mindfulness-based therapy (MBT). These are types of psychotherapy that can help you change your thoughts, feelings, and behaviours, and improve your coping skills and resilience.
• Join a support group, where you can share your experiences, feelings, and challenges with others who understand what you are going through. You can find support groups online or in your local area, for various issues, such as depression, anxiety, grief, or addiction.
• Reach out to your friends, family, or community, who can offer you emotional, practical, or financial assistance, or just a listening ear. You can also join social or religious events that can help you feel connected and supported.

Wrap Up and Takeaway

The holidays are a wonderful time to celebrate and enjoy life, but they can also be challenging and stressful, making it hard to stay healthy and happy.

By following these tips, you can stay healthy and happy during this festive season, and start the new year with a positive and confident mindset.

If you want to learn more about how to improve your wellbeing, mindset, and goal setting, check out our products and resources at Story of My Life Journal.

We offer evidence-based tools and products, such as our flagship product Story of My Life Journal, and our secondary product the Weekly Wellbeing Planner, that can help you better understand who you are, where you want to go, and how you’ll get there.

We wish you all the best, stay healthy and happy this holiday season, and have a fulfilling new year!