Holiday Wellness Series

1. Finding Calm in the Holiday Chaos

The holidays bring connection and celebration, but they can also create stress, tension, and fatigue. Work deadlines, travel, money concerns, and family responsibilities can keep the body locked in “go mode,” increasing cortisol and adrenaline.

Short, intentional breaks help the body reset. Try the simple 4-2-6 breathing pattern to activate your natural relaxation response:

• Inhale through your nose for 4 seconds
• Hold your breath for 2 seconds
• Exhale through your mouth for 6 seconds

Practical Tips:
• Set a reminder to take a 5-minute pause every couple of hours
• During each break, focus on something calming
• End your day with five slow breaths and one moment of gratitude

Peace is found in the pauses.

2. Feed Your Soul in Small Doses

Small, undistracted moments of peace can restore energy and focus. A few minutes each day can shift the brain out of constant “doing” and into a calmer state.

You might sip tea, step outside, read for 15 minutes, look at photos of loved ones, pray, take a short walk, enjoy Wyoming’s sky and landscape, breathe in the winter air, or listen to a song you love.

Practical Tips:
• Short daily nourishment is often more effective than longer weekly activities
• Avoid multitasking to give your mind the full benefit

3. Mindful Moments, Meaningful Holidays

The holiday season can move quickly, leaving little time to appreciate the moments that matter. Mindfulness helps slow things down by bringing attention to the present without judgment.

Before a meal or gathering, try a mindful minute: notice what you see, hear, smell, and feel, then think of one thing you’re grateful for.

Practical Tips:
• Practice the “Mindful Three”: one thing you see, one you hear, one you feel
• Listen fully when talking with others
• Reflect on one meaningful moment at the end of each day

Being present makes the season feel richer and more peaceful.

4. Move Your Body, Protect Your Mood

Cold weather, wind, and long nights can make movement harder, but short bursts of activity improve mood, energy, and sleep. Movement releases serotonin and endorphins, which help reduce stress and support mental health.

You don’t need a gym. Simple activities work well.

Practical Tips:
• Take a walk after meals
• Dance while you cook
• Stretch before bed
• Try chair exercises between meetings
• Get outside when possible to benefit from sunlight

Movement is medicine.

5. Setting Boundaries with Grace

Holiday expectations can feel overwhelming. Healthy boundaries protect your time, energy, and well-being. Boundaries are not selfish; they are a form of self-care and help you show up with more calm and authenticity.

Practical Tips:
Helpful phrases include:
• “I’d love to join, but I’m keeping my schedule lighter this year.”
• “That’s important, but let’s talk about it another time.”
• “I’m happy to participate, but I only have an hour that day.”
• “Please keep me in mind for the next one you host.”

Remember:
• You are not responsible for others’ reactions
• Rest and quiet time are valid needs
• Saying no creates space for what truly matters

6. Nourish, Don’t Punish

Food brings joy and connection, but it can also bring guilt. Instead of focusing on restriction, focus on nourishment. Eat foods that make you feel energized and satisfied. Enjoy treats slowly and mindfully.

Avoid labeling foods as “good” or “bad.” Balance richer meals with lighter ones and drink plenty of water.

Practical Tips:
• Before eating, rate your hunger from 1 to 10
• Try eating without screens or multitasking
• Pause and stop when you feel comfortable, not overly full
• Set reasonable limits for alcohol, fried foods, and sweets
• Appreciate the food you have; not all Wyoming residents have enough

Meals are meant to be enjoyed.