Zachary Meehan, director of the mental health clinic at UD’s Institute for Community Mental Health
“The culture of the holidays is about consumption,” Meehan said. “Eating habits change and people drink more alcohol than they normally would. Even though it feels good at the time, over the course of days or weeks, it starts to take a toll,” Meehan said.
When it comes to exercise, moving just a little can go a long way. Research shows a 15-minute walk, especially earlier in the day when the sun is out, sets you up for a better day and a better night’s sleep. But cooking a meal or tidying up to get ready for guests also counts too.
That doesn’t mean you can’t spend some time on the couch. But try to add some movement to your day too.
“It’s totally fine to snuggle up on the couch and have a hot chocolate and watch a great movie, especially if you’re surrounded by family and friends,” Zablah said. “But if it’s been four hours and you haven’t left the couch, then you want to consider doing something different.”
Stay as close to your daily routine as possible
Traveling, visiting family and shopping disrupt routines, adding stress and making it even harder to maintain healthy eating and sleeping habits. Meehan and Zablah recommend keeping as close to your regular schedule as possible, especially if you have children. Being as consistent as possible helps everyone.
“What we practice becomes automatic, particularly the things we enjoy. And once formed, habits are stubborn. They are simple to repeat and difficult to replace. So occasional indulgences like staying up late are perfectly fine, but doing it every day can be disruptive down the road,” Meehan said.
Limit phone use to be as present-centered as possible
You don’t have to totally disconnect from your phone, but spending less time on it allows you to enjoy the present moment without distraction.
“Every moment that we’re spending on our phones is a moment that we’re not spending with our loved ones,” Meehan said.
At night, Zablah recommends putting your phone in another room to charge or on a piece of furniture that’s far away from your bed so you aren’t tempted to look at it.
“That gives you five extra minutes to do some breathing exercises or meditation. For folks who are religious, that could be a good time to engage in contemplative prayer. All of these things are going to set you up for a better night’s sleep,” she said.
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