Healing Happens Therapy

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Certified Nutritional Advisor and Professional Life Coach, helping motivated people take back their health, reach their goals and integrate a sense of balance in their lives.

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Ways to Stay Healthy and Happy During the Holidays: Supplements & Best Practices

December 14, 2017 by kellymontgomerymft

 

Does decking the halls count as cardio? The annual holiday season is more than a time of celebration, family, and conspicuous consumption. It’s when we casually and willfully break all those good habits we’ve created for the previous 11 months.

We eat junk, drink way too much alcohol, and get way too little sleep. Factor in the family drama and rampant overspending and, well, you can kiss “health and happiness” goodbye. But what if I told you that you can enjoy the holidays without experiencing a complete health breakdown?

How to Stay Healthy and Happy During the Holidays

Supplements

Let’s first dispense with the common refrain that “there’s a new miracle pill every day.” Yes, there are those who try to cash in on inaccurate claims. But nutrition, as a whole, is more static than we might imagine. The nutrients and supplements we require are easy to learn. But, like everything else, we need focus and commitment to using this information safely and effectively.

Did you know that the mineral content in fruits and vegetables has decreased by at least 60 percent since 1940? The reasons for this are too many to list. But they all add up to us needing more than good eating habits to stay at our best.

From national chains like GNC to smaller, mom-and-pop shops like Lakeshore Natural Foods and Milagros De Mexico, Oakland is brimming with places to learn We need to also be aware and look for a “no compromise” ingredients as supplements are not regulated in the US and we must demand quality bioavailable products. As a Certifed Nutritional Advisor, I’m happy to go over which brands I recommend for quality and assurance.

Best Practices

1. It all starts with basic self-care

The best way to develop health-related discipline is self-care. The best first step towards holiday health is self-care. It’s nice the way that works out, huh? What is basic self-care? We’re glad you asked:

  • Regular sleeping habits
  • Healthy eating choices (and remember those supplements!)
  • Daily exercise and activity
  • Stress management and relaxation techniques ( and omg the adaptogens, now those make you feel great!)

2. Communication

“Silent Night” may be a popular seasonal tune but silence is not best for you. It’s essential that you speak up—politely and as early as possible—about your personal needs. Make those in your life aware that you’re planning to have fun but perhaps not as they will. Honestly, there’s no rational reason to toss all your common sense habits just because it’s December. The trick lies in conveying this clearly but not belligerently.

3. Solitude is not selfishness

There will be times when you indulge. The healthy trade-off is balance. Holiday fun is not a contest. You don’t lose points for sitting out a few plays. Honor your needs. Take time to yourself to balance out the inevitable social splurges.

4. Plan active events

So much of the holiday festivities involve us sitting still—eating, drinking, and so on. Once again, in the name of balance, why not plan some active events? For example, try a group hike before the meals are served and drinks are poured. Ice skating burns some calories too!

5. Create new traditions

This can get tricky with the purists but, in the end, people will do what’s fun. Collaborate and create traditions that mix healthier foods, activity, and a drastic decrease in toxin consumption.

Give Yourself the Gift of Guidance

Take out an old-fashioned pen and paper. Write “holiday shopping” at the top and begin that list by promising yourself the gift of guidance. This year, you can unwrap a present that will never stop giving. We all have our areas of expertise. In addition, we all have limits on our time. Therefore, it’s not always realistic to assume we can find the time to learn all there is to know about the connection between mental health and physical wellness. At Healing Happens Therapy, you can get firsthand knowledge from an expert professional.  Come in, let’s get your life on track. Be your best in 2018!

Filed Under: burnout, health, new years resolutions, nutrition Tagged With: burnout, holiday, holiday stress, self care, supplements

How to Alleviate Stress During the Holidays

December 17, 2015 by kellymontgomerymft

How to Alleviate Stress During the Holidays // healinghappenstherapy.com

Even before you open your eyes in the morning, before your body fully wakes up, your mind is already in full force, thinking about everything you have to check off on your To Do list for the day, including all the extra things you have to do for the holidays. Sound familiar?

You may already live a busy, bustling life but then throw in the holidays and the stress levels can become quite overwhelming. There’s so much to do and so little time!

If you feel like you’re drowning during the holidays, then you’re not the only one. The holiday season can be very chaotic – trying to remember every person you need to buy a gift for, shopping for everyone on your list, fighting the heavy traffic and crowds in Oakland, cooking or baking everyone’s favorite dishes and desserts, planning and hosting holiday parties, sending out Christmas cards, and trying to spend time with your family. Whew! It’s exhausting!

10 Easy Ways to Reduce Holiday Stress

However, it doesn’t have to be such a hectic time of year. There are ways you can reduce the holiday stress and actually enjoy the merry season. Follow these 10 easy tips to help calm your nerves:

  1. Set a budget. The biggest stress surrounding the holiday season is the gift-giving aspect. Many people have financial restraints and worry about racking up credit card debt or finding the extra funds to do all their gift shopping. Plan ahead and set a budget. It could be per person or total for the whole season, but it will help alleviate a lot of stress and worry about your finances.
  1. Focus on your regular routine. With all the extra commitments, errands and tasks you do for the holidays, it’s easy to get off your normal routine. But try not to. Keep eating healthy, nutritious food, exercising daily, getting plenty of sleep, taking any supplements or vitamins and giving yourself time to rest and relax. It’ll feel like you have more control and give you the energy you need to keep up with everything. You’ll notice that it’s when you stray from the routine, you’ll start to feel fatigued and stressed.
  1. Practice time management. Plan out your days, weeks or even months leading up to the big day. Essentially, make a roadmap. If you’re a visual person, try actually writing out your list of things to do and holiday events in a planner, or use one of many free project/task management programs online, like MeisterTask, Asana or Trello. Scheduling everything out will keep you organized, focused and less frazzled.
  1. Make time for your family. Even with all the craziness going on, be sure to make quality time throughout the months to just be with your family and friends. This can include baking holiday treats, watching your favorite Christmas movie, listening to Christmas music as you decorate the house, going to the mall to see Santa, or just eating dinner together every night. And during this precious time, try to turn off all electronic devices for the evening, or just a couple hours at the very least, to give your undivided attention to your loved ones.
  1. Exercise. One of the best ways to reduce your stress is to get your body moving. Whether you get outside in the sunshine for a walk or hit the local gym, working out your muscles and body is a great way to induce endorphin release and stimulate the production of serotonin that make you naturally feel good and keep you happy.
  1. Just say “No!” Sometimes, you can’t do it all. That’s life. Learn to say “no” and don’t over-commit yourself. You may have to forgo a friend’s holiday party or step away from the kitchen this year and not make those cookies. Protect your valuable time and spend it where it’s truly needed. It’s not selfish to think about yourself. If you don’t take of yourself, how can you expect to take care of everyone else? Only commit to things that you know you can accommodate in your schedule.
  1. Get rid of traditions. It is possible to outgrow a tradition, especially when you feel like a slave to it. If you don’t enjoy a tradition any longer and it feels more like a chore than something fun to do, then ditch it for a new tradition. Or, if you’re not ready to fully get rid of it, find a way to improve it – make it cheaper, faster, easier, or better. When you’re loving what you do, you’ll enjoy your time doing it even more. You’ll begin to cherish that time and even look forward to the tradition.
  1. Learn to delegate and ask for help. You don’t have to be a superhero and do everything yourself. It’s okay to delegate simple, tedious tasks or ask for help from your loved ones or co-workers. Learn to let go and let others assist you. You don’t always have to be in control of everything. It will help save you a lot of time and energy for more important, bigger tasks. When the stress becomes too great and you need help managing it, Healing Happens Therapy can help guide you through the holidays.
  1. Be present in the moment. When you’re swept up in the busyness of it all and feel overwhelmed, in that moment, remember to stop and breathe; become very present. If you notice your breathing is short and shallow, then your anxiety levels are likely rising and it’s time for a break. Even if it’s just two minutes, focusing on your breath will help you to calm down, get out of your head and release the tension.
  1. Make time for yourself. It’s okay to hit the pause button during the season to rejuvenate yourself. You deserve to enjoy the holidays, too. Take some time to de-stress and do the things you enjoy doing: meditation, deep breathing exercises, yoga, take a bubble bath, reflect on the year, practice gratitude, write or journal, paint, sew, watch a funny movie or take a nap. If you really want to indulge, book a spa day, plan a girls’ day out with your friends, or schedule a date night with your partner. Self-care is equally important during the holiday season.

But most importantly, enjoy yourself and have fun!

Happy Holidays!

Filed Under: holidays, self care, stress Tagged With: holiday stress, holidays, self care, Stress, stress management

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Healing Happens Therapy
Kelly Montgomery, LMFT #82418
6333 Telegraph Ave, #200
Oakland CA, 94609

kelly@kellyjmontgomery.com
888-831-5221

* Kelly Montgomery now practices virtually only (online and phone). New clients may use the toll free number above and existing or returning clients may contact her local number via phone by downloading the “Whatsapp” application on your device.

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