Most of us recognize that the pace we keep, the amount we do and spend is over-the-top at this time of year. But the thought of trying to make the big changes we see as necessary feels overwhelming and next to impossible. And that’s probably true. Trying to lose 50 pounds over the holidays, trying to undo and correct decades of bad habits and and troubling family dynamics in just one holiday season….NOT going to happen. This level of change would be in the “overwhelmed” zone; the other end of the spectrum is the “comfort zone” (aka no change whatsoever). The most helpful way to approach change is to land somewhere in the middle – closer to the comfort zone. Let’s call this the “stretch zone.” This is the zone where we make small incremental, do-able changes that have a big impact in the long run.
The topics below are not rocket science so it might feel like we’ve had a visit from “Captain Obvious”! But there’s a reason that these seemingly obvious suggestions are repeatedly mentioned… because they are hard to do and maintain… and because they work!
Sleep. Zzzzzzzzzz. Let’s face it, sleep affects everything. When we’re not getting enough quality sleep, our work suffers; our mood suffers; our immune system depletes; we eat more; and overall we just feel bad. However, it might feel overwhelming or next to impossible to say, “I’m going to start getting a solid 8 hours sleep…starting now.” A change that might be more in the ‘stretch zone,’ might sound more like going to bed 15 minutes earlier or enjoying a Saturday afternoon nap!
Nutrition. This time of year is especially challenging to make healthy food choices (especially if we’re not getting enough sleep – see point above!) We might be tempted to think, “I can’t eat any cookies this year!” or it’s related thought, “I know I shouldn’t eat cookies this year, but that’s not happening…so I’ll just wait until January to be healthy.” These are two opposite ends of the spectrum – the key word being “ends.” These thoughts are extreme. One end is focused completely on restriction. The other is focused on indulgence…then future restriction. Neither work well. Instead of focusing on what you need to take away from your diet, think about what you can add. For example, what can I add to this meal to make it a little more healthy.
Hydration. Approximately 60% of our bodies are made up of water (and the other 40% is probably the cookies from the above point!) Once implication of this is that our bodies don’t function optimally without maintaining proper hydration. This time of year includes many festive occasions that include opportunities to imbibe. Furthermore, because our schedules are crazy and we are tired, we tend to be drinking more caffeine. Both of these can dehydrate us if we’re not careful. Does that mean no wine…or no coffee? No. Those would be the “overwhelm zone” options. The stretch zone might simply include adding one glass of water (or decaffeinated beverage) with each meal.
Embracing stillness (or less is more). We don’t have to be in constant motion. We don’t have to accept every invitation. We don’t have to bake 12 dozen cookies. We don’t have to shop til we drop. Fun. Fun is fun…until it’s overdone. The holiday season can feel a little like merriment on steroids. We don’t have to do everything we’ve always done for holidays…just because we’ve always done it. Nor do we have to turn down every invitation, stop baking all together or issue a moratorium on shopping and gift giving! Instead, we can land firmly in the ‘stretch zone’ if we perhaps turn down a couple invitations in favor of a night relaxing on the couch with a good movie or a good book.
No matter what kind of chaotic merrymaking makes up your holiday season, remember it’s important to take care of yourself. Respect your limitations. And lastly, all of us can make at least one small change. Remember that small “stretch zone” style changes are not only more sustainable but can have big and lasting impact.
Take care of you…
