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Good Self-Care During the Holidays

Matthew Purinton, MSW, LSW
November 30, 2009

Listening to our bodies can be a difficult skill to master. As we grow older, the divide between what we want our bodies to do, and what our bodies are capable of doing grows larger. We get hung up on phrases like "ought to" and "should be able to." Our bodies betray us when we attempt activities that we were once capable of accomplishing without a second thought. As we grow older, these situations become more common and it is important to acquire skills that allow you to use and maximize the abilities that you have, in an intelligent and safe manner.

I’d like to share a few helpful tips that may help you to engage in the activities that you want, without “paying” for it later. These few simple strategies can make a big difference.

1. Admit to yourself that you are no longer capable of what you were 5, 10, or 20 years ago. Assess your current state of health and ability. Be honest with yourself (this is often the hardest part).



2. If there’s an important even coming up (preparing Thanksgiving dinner for 20 or the pre-Thanksgiving football game), be sure to rest up beforehand. Getting a few regular, full nights of sleep, will increase the energy reservoir of the body. It is also important to take the opportunity to rest whenever possible during the activity. Take a moment to sit down, or even lean against the wall. Be kind to yourself.



3. Develop a realistic plan of exercise/fitness. If you need help, work with your doctor or a physical therapist, who can provide some good advice. Remember that it’s important to keep your muscles strong, not just to look good (though, that’s a nice side benefit), but also because it will decrease your chances of injury.



4. Good nutrition. Nourish your body with foods and drinks that help vs. hurt it. Again, work with a professional (nutritionist, dietitician and/or trainer), if you need help.



5. Alleviate psychological stress. Stress can induce and exhacerbates physical pain. It can cause spasms, increased blood pressure, muscle tension, aches and a host of negative effects. Sometimes the stress of having the entire family together can be a bit overwhelming. Try to plan ahead. Scout out some areas beforehand that might be good spots to take a break and have a few minutes to yourself to decompress. Take a few deep breaths, let your lungs fill with air until your belly expands, and then exhale all of the air. A few repetitions of this will trigger the body’s relaxation response.



6. Give yourself the best chance for success with some good self-care. Make an individual plan of things that help you.



7. Keep things light. Try not to engage family members who hold opposing views (politics, religion, etc). Thanksgiving is not a time for debate – it’s a time for enjoying your loved ones and finding points of connection (even small ones). This is the time to try to bond vs. to win arguments.