You’ve made your list and checked it twice but you probably forgot the most important person – YOU!

Did you know that 90% of people are more stressed at the holidays than they are at tax time? One third of Americans have worsened physical and mental health at the holidays due to getting poor sleep, overeating (especially on sweets), drinking more alcohol, stressing about family and financial worries and perhaps most importantly by overlooking their own health needs.

I consider having a daily practice of healthy lifestyle habits to be equivalent to self-care. I invite you to explore this holiday self-care checklist, developed from the six pillars of Lifestyle Medicine, as a way to de-stress and actually enjoy the holiday season!

Healthy Eating:

• Drink a glass of water first thing in the morning to hydrate your body.
• Meal prep for busy weeks, prioritizing meals that incorporate colorful fruits and vegetables.
• Eat a healthy snack before holiday gatherings so you don’t over graze.
• Bring a healthy side dish or salad to holiday gatherings.
• Avoid highly processed sweets and drinks, avoid excessive caffeine.
• When eating out, read the menu ahead of time or save half your meal to take home.

Physical Activity:

• Schedule time to get moving, whether it’s taking a walk over lunch or breaks, biking or dancing around your living room, to produce stress-relieving hormones. All movement matters!
• Take short breaks throughout the day to rest your eyes and stretch your body, especially if you work at a computer.
• Step outside and take a few deep breaths to connect with nature, get fresh air and appreciate the beauty around you.
• When holiday shopping, park farther away from the entrance to get those extra steps.
• Stretch for a few minutes in the morning or evening to release tension and improve flexibility.
• Plan fun seasonal outings with family or friends such as sledding, ice skating, hiking, cut-your-own tree, or walking holiday light displays to enjoy the best of seasonal activities and stay active.

Healthy Sleep:

• Make room in your busy schedule to prioritize 7-9 hours of restful sleep a night!
• Set boundaries with technology by taking regular breaks from screens at least 30 minutes before bed.
• Utilize sunlight lamps and timers to maintain a regular sleep schedule as the days get shorter.
• Listen to your favorite holiday music or a calming playlist to lift your spirits or unwind after a long day.
• Read a few pages of a book before bed to unwind and escape into a different world.
• Practice deep breathing exercises before bed to relax your body and mind for sleep.

Stress Reduction:

• Set boundaries, like financial limits to gift giving, time spent away from loved ones or taking a break from social media to reduce anxiety, stress and avoid burnout.
• Prioritize events and people who bring you joy during the holiday season and decline those that add to your stress. It is ok to say NO, even if you are not busy.
• Light a holiday scented candle or burn incense to create a sacred space for relaxation and mindfulness.
• Practice gratitude by counting your blessings and acknowledging the abundance in your life, replacing negative thoughts with positive ones.
• Try a taking a few deep breaths or belly breathing in a quiet space when you’re feeling overwhelmed by the holiday rush.
• Take time for yourself to keep yourself grounded and calm, whether it be meditation, reflection, journaling, taking a walk, reading or enjoying a warm bath or hot cocoa by the fireplace.

Healthy Relationships:

• Reach out to a friend or loved one with a quick text or phone call to check in and say hello.
• Connect with loved ones by planning a coffee date or lunch break, even schedule a video call if you cannot be with them in person.
• Express appreciation for someone in your life by sending them a heartfelt note or message.
• Consider a family holiday movie night or friends holiday themed pot-luck event.
• Volunteer or donate to holiday-based charities to spread the love and joy this holiday season.
• Acknowledge any grief you may have experienced this year as memories surface during the holidays.

Toxin Reduction:

• Try making your favorite holiday drinks at home to reduce added sugar.
• Switch out alcoholic beverages with mocktails or non-alcoholic alternatives, just watch the sugar.
• Alternate glasses of water between alcohol and beverages.
• Avoid caffeine for 6 hours before bedtime
• Avoid alcohol for 3 hours before bed to allow for restful sleep.
• Find healthy ways to cope with holiday stress besides smoking or drinking.