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How to Practice Self-Care During the Holidays: 5 Practical Tips


How to practice self-care during the holidays

Welcome to Episode 104 of The Eat for Endurance Podcast, which is a special bonus episode on how to practice self-care during the holidays!


The holiday season can be a time of joy, caring, and giving. But let’s be real: it’s also easy to get swept up in the hustle and bustle, leaving little time or energy to care for yourself.


In this podcast episode and post, I’m sharing my top five tips to help you take care of YOU year-round and especially during the holidays. Here they are:



Before we dive into my self-care tips during the holidays, I'm excited to announce my first-ever Black Friday sale running Tuesday, November 19th through Friday, November 22nd! I have four NEW offers available, including FREE 1:1 coaching. Access ALL the great deals here.



Self-Care During the Holidays: "Managing the Joy"


I want to share a phrase that’s stuck with me over the years and is very pertinent to this discussion: managing the joy. My rabbi shared this with me while my husband and I were planning our wedding, explaining how joyous occasions often also come with stress.


I think we can all agree that major holidays and events are not 100% fun. I mean, is anything in life? There are a lot of opinions, logistics, people, and personalities to "manage."


Eleven years of marriage later, I still use this phrase to describe everything from prepping for a big trail race to family gatherings. Feel free to steal it if it resonates with you!


I hope the following five tips inspire you to "manage the joy" in your own life this holiday season by showing you ways that you can prioritize your well-being in different ways, even when things get busy. You may need to adjust your goals and expectations, but you can still keep taking care of YOU.


Let's dive in!


Tip 1: Eat consistently and adequately, even on holidays


Holidays often disrupt routines, but one thing you shouldn’t skip is nourishing your body. Missing meals or “saving” calories for a big holiday feast can lead to inconsistent energy levels, impaired recovery (especially if you exercised that day), and also sets you up for overeating later on - not fun.


Here’s what I recommend instead:


  • Eat balanced meals and snacks every 3-4 hours, even on holidays

  • If you’re training or racing (e.g. turkey trot), fuel as you would on any other day

  • Plan ahead and make sure you have what you need available, including easy options

  • Traveling? Pack snacks or buy food along the way to avoid long gaps between meals


Remember, you don’t need to “earn” or “burn off” holiday food. When you’re well-nourished and allow yourself to enjoy all kinds of foods regularly, holiday meals feel less overwhelming and more enjoyable.


Tip 2: Prioritize what keeps you feeling good


We all have a million things to juggle during the holidays, but don’t lose sight of the habits that help you feel good (or at least, semi-human). For example, I’m a much more pleasant person to be around if I exercise 4-5 times a week. If that's not possible, I at least try to get outside for a walk.


Think about what you need to keep feeling good. Is it:


  • Getting a certain amount of sleep each night?

  • Sticking to a training plan for an upcoming race (assuming your body is feeling healthy)?

  • Finding time for creative hobbies or other stress-relieving activities?

  • Having a certain amount of alone time each day?


Identify your priorities and decide where you’re willing to compromise. Some days, you’ll need to be flexible, but finding small ways to keep your routine intact can make a big difference to your mood.


And please, if you haven't done this already, cultivate a variety of coping mechanisms OTHER than exercise and food for when you are stressed out. Exercise is amazing, and food is fun and comforting, but these cannot be the only tools in your toolbox.


Tip 3: Set boundaries, especially relating to diet and body talk


Holidays and other gatherings bring family and friends together, but also sometimes involve uncomfortable conversations about food and bodies (and a number of other topics).


Protect your mental health by setting boundaries. For example, you can:


  • Redirect diet talk or comments about your plate or body, or simply don't respond

  • Walk away or change the subject if a conversation isn’t serving you

  • Say how great you're feeling because you're eating in a way that feels good to you

  • Mention how delicious all the food looks and tastes

  • Politely excuse yourself, such as going to the bathroom or stepping outside for fresh air


Boundaries aren’t just about others - they’re also about protecting you.


Tip 4: Learn to say "no" when needed


Overcommitting is a fast track to holiday burnout. Saying “no” can be hard, but it’s necessary to protect your time, energy, and stress levels.


For instance, you might say "no" to:


  • Attending a non-critical event with family or friends

  • Doing something for someone else personally or professionally that you don't need to do

  • Doing a workout you had planned because your body just isn’t up for it

  • Going out to a restaurant because you really want to eat your own food at home


Think about what you can delegate, delay, or decline entirely. For parents, the “divide and conquer” approach can be a lifesaver - taking turns on commitments so one parent gets a breather. This often is how my husband and I are able to get our workouts in when the kids are home, or how we get essential household duties accomplished.


The takeaway here is that it's okay to disappoint people sometimes if it means safeguarding your well-being.


Tip 5: Focus on the positive with a nightly gratitude journal


Okay, before you start rolling your eyes, just hear me out because this one is simple but powerful. Spend two minutes before bed jotting down all the things that brought you a moment of gratitude, joy, or any other positive feeling during the day.


It can be anything - a delicious coffee or meal, a great workout, feeling the sun on your skin, watching something fun on TV, a kind act from a friend, snuggles with your kids or pets, or something that made you proud at work.


I started this habit seven months ago at a friend's suggestion. I'm the type of person who normally looks back on my day through a more negative lens - what went wrong, what I didn't do, what I didn't like, and what felt bad. I haven't missed a single day since starting, and it's made a noticeable difference in my attitude and mental health.


On really tough days, focusing on small positive moments helps me to shift my perspective. Because even on my worst days, I can ALWAYS think of at least a few things to write down.


So grab a notebook, keep it by your bed, and give it a try. Worst case, you think it’s stupid and stop. Best case, you’re pleasantly surprised by the impact!


Don’t Miss My Black Friday Sale: November 19th-22nd


I’m so excited to announce my first-ever Black Friday sale! Running from Tuesday, November 19th to Friday, November 22nd, this sale includes four new offers, including a free 1:1 coaching session. Buy this week only, but get lifetime access to digital products and use 1:1 services anytime until June 2025. Get all the info and links here!


Looking Ahead


I’ll be taking Thanksgiving week off from the podcast, but I’ll be back on December 5th with an amazing episode featuring midlife nutrition expert and sports dietitian Val Schonberg.


I hope you all have a wonderful, safe, delicious, and cup-filling Thanksgiving holiday!


Links:


Disclaimer – all information provided is for educational and entertainment purposes only and is in no way meant to replace individual medical and nutrition recommendations


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