by Dr. Jennifer L. Yocum, L.Ac., RYT200
The holidays can be a busy and stressful time for many, rather than a time of rest and rejuvenation. The winter season calls for a shift inward, honoring the depths of the yin energy. Just as many animals naturally hibernate at this time of year, we too should be mindful of how much energy we expend and how many activities we engage in. As we move through the holiday season and approach the new year, it’s the perfect time to embrace practices that nourish our body, mind, and spirit…especially when that person cuts you off in traffic, or Uncle John brings up politics at Christmas dinner.
Let Go of the Holiday Rush, and Embrace the Yin
Too often, the holiday season means running from one store to another to get gifts for family, teachers, neighbors and loved ones, or weekends filled with one festive gathering after another. This go, go, go mentality is the complete opposite of the natural energy of the season.
In Chinese Medicine, the winter is associated with the Water element and the kidney and bladder organ systems. These organs are responsible for your overall energy levels and your life force. When you push too hard in life or burn the candle at both ends, you are draining your life force and energy. To better tend the kidneys and bladder, we must practice cultivate the yin with practices that are restorative in nature.
Know that it is ok not to constantly be doing something. Being still and quiet is just as important as producing or jumping from one activity to another. Practices that can help to restore your yin energy include: meditation, breathwork, gentle or yin yoga, qi gong, tai chi, reading a book, journaling, taking a slow or meditative walk in nature, or taking a bath, among others.
If someone almost runs you over when you’re walking in the parking lot, or is tailgating you so closely you can barely see their headlights, take a deep breath, and remember the yin energy you are embracing. That person is likely stressed, running late, or not appropriately dealing with their anger. Rather than building on their negative energy, let those deep exhales release any stress that is triggered.
Staying Healthy While Traveling
Many people travel during the holiday season and into January, whether to see family and loved ones, or make use of the paid time off from work. If you’re flying or driving anywhere, make sure to follow these tips to ensure you stay healthy and don’t pick up the latest whatever virus that’s going around:
- Stay hydrated during long flights, avoiding alcohol and excessive sugar
- Eat lightly and nutritiously, focusing on protein to help resist infection
- Make frequent stops for fresh air during travel if you’re driving
- To prevent motion sickness:
- Eat a light, bland meal before traveling
- Focus your vision outside the vehicle
- For air travel, encourage swallowing and yawning to manage ear pressure
Managing Family Gathering Stress
As much as we may love our family, there is often stress when visiting them. The questions about topics you’d rather not discuss, the expectations that you or your family may have of one another, aging parents, young children, and the pushing of boundaries and buttons…there’s a lot that can trigger you. Keep the following things in mind, and you’ll be on your way to a little more zen.
Setting Boundaries
This may be controversial to some, but know that it’s okay to disengage from sensitive conversations. You are under no obligation to discuss your love life, political beliefs, diet, lifestyle, tattoos, new hair style, career, hobbies, or anything else with anyone else. If a family member attempts to discuss something you are not comfortable talking about, tell them clearly that you are not going to be answering their questions on that topic. If they continue to press, you can choose whether you re-state your boundary or you walk away.
Consider devising an exit strategy before you attend the family gathering if you know you may be triggered. Maybe there’s a family member you trust who you can text to rescue you and say they need you to drive them to the store for something important. Perhaps your partner can tell you they’re feeling ill and you both need to go home. Find something that feels safe* and easy for you. If you begin to feel overwhelmed or consistently have your boundaries violated, you can simply execute the plan.
Melissa Urban, author of The Book of Boundaries: Set the Limits That Will Set You Free, suggests calling or chatting ahead of the family gathering to tell your family member what things you do not want to talk about to ensure that everyone has a good time. For example, ask to take politics off the table for discussion if you and your family members have opposing views. If during that conversation they refuse, then you can choose whether or not to attend the gathering.
* Quick Note: You may feel completely fine telling your family that they have violated your boundaries and you are leaving as a result. In some families, dynamics are more volatile and emotions may escalate, so this is why I suggest to find something that feels safe for you.
Stress Management Techniques
If your shoulders begin to inch towards your ears, or you find yourself shallow breathing as your cousin brings up his latest conspiracy theories, consider the following stress management techniques:
- Take breaks when needed
- Step outside or find a quiet space to regroup
- Remember that you don’t have to participate in every conversation or answer every question
- Consider using an aromatherapy bracelet or necklace to inhale when you are feeling stressed
- Scents like lavender or bergamot can be calming to the nervous system
- After the gathering:
- Engage in physical activities like walking
- Take a nap to decompress
- Avoid unhealthy coping mechanisms like overeating or drinking
- Find healthy outlets to manage emotions
Tend Your Body: Nourishing Winter Nutrition & Daily Rituals
The holidays can be filled with indulgence, overeating, and pushing your physical limits. Make sure to tend your body by practicing the following:
- Practice conscious eating
- Practicing mindful eating during festive meals while you enjoy your favorite dishes
- Have a balance of indulgent foods with nourishing whole foods
- Remember to truly enjoy the foods you eat; healthy eating isn’t about extremes or severe restrictions
- Eat warming foods such as:
- Bone broths and hearty soups
- Root vegetables like sweet potatoes and beets
- Warming spices: cinnamon, ginger, and turmeric
- Consume kidney-nourishing foods:
- Black beans, kidney beans, and lentils
- Walnuts and chestnuts
- Dark leafy greens
- Sea vegetables
- Mushrooms
- Black sesame seeds
- Eggs
- Consider herbal support:
- Adaptogenic herbs like ashwagandha and reishi
- Consult with a Chinese Medicine practitioner to explore kidney-tonifying herbs that can support you
- Take a note from Ayurveda and practice the following daily rituals:
- Abhyanga (self-massage) with sesame oil
- Nasya (nasal oiling) to protect against winter dryness
Preparing for the New Year
As you approach the New Year, reflect on the past year with self-compassion. Let go of what no longer serves you, and acknowledge your personal growth and achievements. When you are considering goals or resolutions, make sure they are realistic goals that are aligned with how you want to show up in life. Embrace flexibility and self-kindness in the process. If it resonates for you, create a vision board to have a visual representation of your intentions for the year ahead that you can reflect on frequently.
Want more tips on things to consider when setting New Year’s resolutions? Check out this article: Why New Year’s Resolutions Matter.
By embracing these holistic practices, we can navigate the winter season with grace and enter the new year feeling refreshed, centered, and inspired.
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