Navigating the holiday season can be a challenge when you’re trying to stay active, eat right and make healthy choices. Whether you travel to visit family, have loved ones staying with you or simply have a few holiday gatherings to attend, the disruption to your daily routine and habits can be tough to manage. This is especially true if you’re following a specific eating plan or trying to avoid alcohol, for example.

Remind your clients that holidays and vacations are supposed to be breaks from the stressors of daily life, not from the things that keep them happy and healthy. Missing a few workouts and indulging in some holiday cookies is certainly not the end of the world, but taking an extended break from your exercise and nutrition routines can lead to added stress and a struggle to get back on track.

The following strategies may help your clients maintain their positive lifestyle habits while still enjoying the festivities.

1. Adjust your mindset. Before the holiday season kicks off, take a moment to reflect on the opportunities it provides rather than the obstacles it brings. Yes, the holidays can be overwhelming and hectic, but they can also be an opportunity to reconnect with friends and family, especially if you have young children off from school or older kids coming home from college. Instead of hitting the gym or doing your usual meal planning, play football in the yard, go on a family hike or cook a healthy meal together. Too often, people focus on the stress of the season and the disruption to their routine rather than on the joy it brings. Don’t be afraid to veer off your usual habits in order to make the most of the season.
2. Anticipate obstacles and plan ahead. Speaking of obstacles, one of the best ways to overcome them is to anticipate them and have a plan in place before they arrive. If you’re attending a potluck with friends and worried about overindulging on high-calorie foods, bring a healthy option that can be your main dish. Then, sample the other foods without overdoing it. If you’re avoiding alcohol this holiday season, be sure to bring a non-alcoholic option to that New Year’s Eve party.
3. Stay active. Even if you can’t make it to the gym every morning when your in-laws are in town, find a way to move every day. A morning walk before everyone’s up and starting their day or an evening stroll after dinner are great options. Or, do a quick at-home workout using resistance bands, free weights or whatever equipment you have available. Better yet, you can even invite your friends and family to join you! It may not be the intense resistance training you do at the gym, but it’s enough to maintain your routine. Consider that not all holiday gatherings have to center around food and sedentary behavior. Perhaps it's time to incorporate some physically festive events into your calendar. Fun seasonal activities include ice skating and sledding, as well as walking the neighborhood to see holiday decorations or playing holiday games that require movement.
4. Be social and use the buddy system. Having someone who has similar goals and plans can be the key to maintaining your routine during the holidays—or any other time. The sense of accountability and camaraderie can create more consistency. And, connecting with loved ones while moving your body is a great way to simultaneously improve your physical and mental health.
5. Be realistic and give yourself some grace. The holiday season may not be the best time to start a new workout regimen or change your eating plan. Instead, enjoy your favorite foods in small portions and be as active as you can. And, perhaps most importantly, give yourself the space to enjoy yourself without guilt or regret.
6. Give back to the community. It’s important to express gratitude and support your community all year long, but especially during the holidays. Volunteer your time, donate money if you can and connect with the community around you. Few things are as rewarding.
7. Take care of yourself. Avoid the trap of being overly focused on your physical health at the expense of your mental health. It’s essential that you set time aside to manage stress and relax—whether that’s through meditation, breathing exercises or even reading a good book. Be sure you set time aside each day to do small things that make you happy.

Final Thoughts

One last note to share with your clients: Never lose sight of the fact that the holidays are a season of celebration, a time to gather and share time with loved ones. Social connection is vital for our mental health, so celebrate time laughing over dinner or having a meaningful conversation while taking a long early-morning walk. At this time of year, it can be important to reframe what “success” looks like, place added value on slowing down a bit and deepen the connections with those closest to you.