A Wellness Post-Holiday Recovery Plan

Whew! The year is complete, and we’ve almost stopped spinning in the aftermath of the election and the holidays and everything else that stacked up at the end of the year. After weeks of planning, shopping, cleaning, cooking, scheduling, table-setting, feasting, celebrating and toasting, it might feel like a relief for some of us or a let-down for others. Now we can implement a post-holiday wellness recovery plan to either resume where we were or, even better, to build up to something even better. Is it time to level up?

Why Should We Plan for Post-Holiday Recovery?

During the holidays, most of us let a few (or several) healthy habits slide and given that the holidays last a while, those "slips" often stop being slips and turn into new (or reboot old) habits that are less than ideal for the lives most of us want to live. We may eat more sugary treats than usual, drink more alcohol, hit the gym less often, stay up later or overindulge in portions or types of foods that we normally restrict or ration. In short, we may not take very good care of ourselves during a time when stress is usually higher, temperatures are usually lower and there are more demands on our bodies and minds. And before you know it, these "indulgences" become normalized.

The beginning of the new year, after everything slows down, is an ideal time for us to focus on recovering from the chaos, healing from exhaustion and lack of routine and to focus on nourishing our bodies, minds and spirits. It's a great time to get back on track or to build new tracks for the coming year.

What Does a Recovery Plan Look Like?

A recovery plan might include some or all of the following steps:

• Find a Healthy Eating Plan (HEP): Unlike a short-term weight-loss diet, a HEP is a healthy lifestyle pattern of eating that’s both enjoyable and sustainable. After the treats and sweets of the holidays, getting back to basics might be exactly what our bodies need to feel and function better. Rather than choosing a diet, or focusing on what you might cut out or restrict, many are focusing on adding to their current plan in the hope of crowding out the less-than-healthy. This might look like adding in more servings of vegetables or greens and eating them first so as to limit other less-than-ideal foods due to a sheer lack of space. No matter the plan, make sure it's not too restrictive and more focused on a long-term strategy than a short-term diet.
• Resume, Continue or Start Moderate Daily Exercise: Some of us love going to the gym every day. Others are lone wolves who prefer to run, walk, dance, or work out on our own. And a few of us like to switch it up by working out on our own sometimes and integrating into classes (in-person or virtual) like yoga — or picking up other activities as exercise. Others don't work out at all but pursue a sport to drive up their enjoyment and combat the workout blues. The point here is to try to get exercise every day, even if it’s taking the stairs at work or dancing for half an hour in the garage. Exercise helps us deal with stress, improves our cardiovascular system, strengthens our immune systems, and might even help us shed holiday pounds. The best plan is to get a start and build to a habit, then let it grow from there. 
• Set and Stick to a Sleep Schedule: After weeks of late nights and hectic days, most of us are physically and mentally exhausted. This time of year can be an enjoyable one. Our bodies and minds, however, need to recharge. By setting and following a schedule for waking and going to bed, we can re-establish circadian rhythms that may help us sleep better, stay healthier and even lose weight. Set a bedtime and consider the hour before a buffer zone that should be free of electronic screens or bright lights.
• Meditate or Journal: For many of us, taking time to reflect may help us find our gratitude, center ourselves, and prepare ourselves. It may give us some much-needed quiet time to explore thought vistas or memories. Through reflection or planning, we can work through our mental detritus and build a healthy mind that's better prepared to respond in the moment rather than focusing on what has been or what might be someday. There are apps for guided meditation but a simple journal and a ten-minute commitment per day can be a simple way to start.
• Schedule Time with Loved Ones: Even though the holidays are all about family and togetherness, sometimes the rush and bustle actually interfere with quality time. Consider planning downtime with those you love. Plan a retreat at home, complete with a movie and game night — whatever it takes for you and yours to reconnect. Maybe a zoom party with friends?

Hopefully, we’re all sated with joy, love, great food, beautiful music and faithful comradery from our holidays, but it's easy to forget that these things actually take a toll on our stamina and can leave many feeling drained just as they go into the new year. So rather than resolutions, let’s focus on mind, body, and spirit and true health and wellness. More than a promise to do one thing, let's set ourselves up with habits that will make our lives better, one day at a time. From all of us to you and yours, may this coming year be the best one you've ever known.

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