6 Ways to Improve Your Wellbeing During the Holidays

Centering on your well-being can help you feel more balanced and whole as you manage the excitement and stress of the holidays. Here are six great ways to tune into your wellbeing this season.

1. Think About Your Health & Wellness Needs

Setting time aside for some self-reflection is a great first step to improving your overall wellbeing during the holiday season. As you focus on your well-being this season, ask yourself the following:

Is there anything I have a tendency to overdo? 

Consider what you tend to overdo that leaves you feeling overwhelmed and/or tired. Making a mental note or written list can help you better understand your true needs. Common overindulgences can include:

• RSVPing to every party or gathering
• Overindulging in foods that aren't nourishing
• Overdoing alcohol
• Exceeding your holiday budget
• Focusing on perfection

“Fun, not perfection,” is a favorite saying of Munson Medical Center counselors Bonnie Cleland-Olsen, LMSW, a counselor with Women’s and Children’s services and Beverly Warnaar, LMSW, a direct care social worker at Cowell Family Cancer Center. Cleland-Olsen and Warnaar also suggest familiarizing yourself with Harvard’s Holiday Bill of Rights as you explore your needs this season.

What am I usually missing during the holidays?

As you consider what you tend to overdo, reflect on what you might be neglecting during the season, including:

• Rest, relaxation, and adequate sleep
• Nourishing foods, like protein and veggies
• More meaningful connection with close loved ones
• Movement and exercise
• Alone time
• Journaling, meditation, or reflection

Neglecting your self-care often invites negative emotions and impacts your physical health. Bringing awareness to your physical and emotional needs during the season can help you make more space for them.

2. Eat Mindfully

Holiday gatherings often bring what experts call ‘situational eating, explains Stephanie Williams, a Munson registered dietitian nutritionist. 

"This happens when we eat not because we’re truly hungry, but because of external cues—like the aroma of fresh-baked treats or seeing food displayed everywhere,” she says.

During the festive season, it’s easy to snack while others are eating or because tempting goodies are within reach. To counter this, Williams recommends mindful eating. One helpful approach comes from author Lynn Rossy, PhD, whose BASICS framework offers simple reminders for eating in a way that feels more intentional and satisfying.

Breath and belly check. take some deep breaths and listen to your belly signals. Is your stomach growling? If you’re physically hungry, what are you hungry for?
Assess your food to determine if it’s what you really want
Slow down
Investigate your hunger throughout the meal, and stop eating when you’re satisfied (not stuffed)
Chew thoroughly
Savor the beautiful meal in front of you

3. Schedule Physical Activity

Think of fun ways to keep your body moving this season. Physical movement is a wonderful way to treat your body and mind. If fthe gym or fitness classes aren't appealing, try snowshoeing, building a snowman, pulling your favorite little one on a sled, taking a ski lesson, or just simply taking the stairs as much as possible. These are all great ways to keep your body moving while embracing the change in season. 

4. Do a Daily Check-in

Check in with yourself daily to determine how you are feeling, both physically and emotionally. Perhaps you are in need of a relaxing bath, an earlier bedtime, more greens on your plate, a good book, or time with a treasured friend. Checking in with yourself is the best way to ensure your self-care, whether you're feeling anxious, overwhelmed, sad, lonely, exhausted, or just so-so.

5. Simplify by Prioritizing

Simplicity is often undervalued concept—especially during the holiday season! Finding ways to make things simpler is much easier when you’ve determined your priorities, which can look like: 

• Quality family time
• Savoring special moments, like a loved one's holiday choir concert or winter play
• Honoring the important traditions
• Finding the joy in every day
• Asking for help with decorating, cooking, or shopping
• Making healthy choices
• Giving back to a meaningful cause
• Connecting with old friends
• A sit-down with a good listener or therapist

Once you’ve set your priorities, simplifying is much easier. Maybe this means giving yourself permission to purchase a pie instead of making one. Or realizing that the gift of time is more important than that “perfect” present you’ve been searching for. Or politely declining an invitation that feels stressful.

6. Create New—and Healthier—Traditions

Once you’ve made note of what your needs and priorities, think about creating an all-new holiday tradition that serves your mind or body. A family ice skating night, introducing a healthy new side dish, or volunteering for a local organization that holds meaning for you are all different ways to celebrate the joy of the season while honoring your wellbeing.

More from Munson

• Beat the Holiday Bloat and Heartburn
• Managing Grief During the Holidays
• Overcoming Seasonal Affective Disorder (SAD)
• Holiday Recipes: Cherry Nut Bark

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