Published on October 15, 2024

A Healthy Balance for Holiday Stress

The importance of mindset and intention-setting for a joyful holiday season

Sand snowman with santa hat on the beach with a surfboard.

With festive decor already in full display at local stores, it is no secret the holiday season is fast approaching. As exciting as it is to see elaborate displays and inflatable yard decorations back on shelves, the holidays—and the anticipation of said holidays—can bring plenty of stress.

We all look forward to whatever holidays we celebrate with anticipation of joyful gatherings, but they can also be stressful. The American Psychological Association recently conducted a “holiday stress” poll that revealed more than 8 of 10 Americans anticipate stress during the holiday season. Heightened stress can trigger unhealthy behaviors, such as overeating and drinking to excess.

Make a list of what is possible, and prioritize your most important events and activities for you and your family. Then pace yourself. Organize your time. Keep in mind it’s the holiday “season” (not “day”), and spread out your activities to lessen stress and increase enjoyment.

Here are some easy ways to minimize the stress and amplify the joy during this busy holiday season.

  1. Let go of unrealistic expectations. It’s OK if everything isn’t perfect.
  2. Set limits for gift-giving (some extended families and friend groups draw names).
  3. Take time each day to reflect on the things you’re grateful for. This can shift your focus from stress to the positive aspects of your life.
  4. Plan ahead. If you are traveling, book tickets and reservations now. Send gifts early and update your address book if sending out holiday cards.
  5. If you are struggling with loneliness or are facing the loss of a loved one with whom you have shared the holidays, try to spend time with people who care about you or go to a place where you can find support and encouragement.
  6. Prepare for the extra intensity, eliminate stressful or unnecessary activities or chores, and find time for some relaxation and rejuvenation.
  7. Re-evaluate your holiday traditions. Are they too stressful or time-consuming?
  8. Be prepared to say no to invitations you don’t want to accept.
  9. Stay active to reduce stress and boost your mood. Even a short walk can make a big difference.
  10. Beware of overindulgence by eating, drinking and spending in moderation.

7 Simple Ways to Eat Well During the Holidays

Written by Marissa Minderler, MS, RDN, Clinical Dietitian

The holiday season is fast approaching, and for many, maintaining healthy eating habits can be stressful. With coworkers bringing in sweet treats, companies promoting holiday specials and grocery stores stocking candy well in advance, it’s easy to feel overwhelmed. However, you can still eat well during the holidays. Start with these seven tips:

  1. Shop for seasonal produce: Seasonal fruits and vegetables offer the best nutritional value and often come with store discounts. Try a new recipe every couple of weeks featuring holiday produce like butternut squash, sweet potatoes, kale or apples.
  2. Keep exercising: The shorter days and colder weather can make it harder to stay active. Find ways to maintain your workout routine, whether it’s a home workout or a walk during your lunch break. Staying active, even minimally, helps manage weight, appetite and cravings.
  3. Get enough sleep: Poor sleep affects appetite and decision-making. Aim for at least seven hours of sleep per night to support healthier choices.
  4. Try a plant-based dish: With growing support for plant-forward diets, bring a vegan or vegetarian dish to your holiday gathering. Websites like Forks Over Knives and Love and Lemons offer great plant-based recipes.
  5. Don’t skip meals before a party: Skipping meals to “save calories” can backfire. Eat your vegetables and protein, and drink water earlier in the day to control your appetite later.
  6. Request “half sweetness”: Holiday drinks can be loaded with sugar—some with up to 75 grams! Ask for half the sweetener and add spices for flavor. Pumpkin Spice, we’re lookin’ at you!
  7. Eat sweet treats with meals: Indulging during the holidays is normal and can fit into a healthy diet. Enjoy sweet treats in moderation and alongside regular meals to prevent bingeing and promote a healthier relationship with food.

If you have questions or are interested in learning more techniques to help build a healthy and nutritious lifestyle, contact one of our registered dietitian nutritionists at the Outpatient Medical Nutrition Therapy office, Torrance Memorial Lundquist Lurie Cardiovascular Center, 2841 Lomita Blvd., Suite 335. Call 310-891-6707 or visit TorranceMemorial.org/nutrition for upcoming classes and programs.