Written by: Amanda Phillips

While the holiday season is a time of grand celebration, family gatherings, and holiday traditions, for those of us with chronic illnesses, holidays bring added stress, extra exhaustion, and symptom management as we attempt to keep up with the fast-paced celebrations. The compulsion to participate in holiday activities, eat large meals, and press through can become overwhelming, physically and emotionally leaving us spent.

Fortunately, holidays can be enjoyed without wearing yourself out. Setting boundaries, planning ahead, and putting your well-being first can make the season much easier to handle and less stressful. This article offers tips to help you navigate the holidays while considering your health.

Self-Care During the Holiday Season: Scheduling Downtime Amongst Holiday Activities

One of the most important things you can do during the holidays is to rest. With all the social gatherings, shopping trips, and family events back-to-back, it's easy to overdo it and wear yourself out. The trick is to schedule downtime into your holiday plans, just as you would any other activity. This may mean saying no to some holiday festivities.

Plan rest periods in advance, and rest both before and after activities. For example, plan an afternoon nap or relaxation time on the day you have a big family dinner. Resting between activities allows your body time to rejuvenate and helps you manage your energy to prevent flare-ups and worsening symptoms.

Setting Boundaries: Talking to Your Loved Ones About Your Limitations

The holidays are often filled with expectations, which can lead to pressure from friends and family. Whether it's attending multiple functions in one day or staying late at events, the importance of setting boundaries and communicating what you can and cannot do cannot be overstated.

Let your loved ones know what you're comfortable with and what you're not. It's okay to decline invitations if you're too tired. You can say, "I want to participate, but my health is important, and I need to take care of myself." Many people will understand and appreciate your honesty.

Say "no" to certain activities, or offer alternatives that work better for your energy level, such as shorter visits or virtual attendance. Your well-being is more important than anything else, so setting healthy boundaries is key to taking care of yourself during the holidays. If you get tired early, suggest a late lunch or early dinner.

Delegating and Simplifying: Make the Tasks Easier or Seek Assistance

The holidays often bring a long list of tasks: shopping, cooking, decorating, and more. If you have a chronic illness, all of this can be overwhelming. This is where delegating and simplifying can make a big difference.

Don't feel like you have to do everything yourself. Ask family members to help with cooking, gift wrapping, or other tasks. You can also simplify by ordering prepared meals or scaling back your holiday decorations to something more manageable.

Holidays don't need to be perfect. Focus on what truly matters and let go of the pressure to get everything done. Scaling back your plans and asking for help when needed can make the season more enjoyable and less exhausting.

Mindful Eating: How to Control Diet and Prevent Flare-ups at Holiday Dinners

Holiday meals are often rich and decadent, which can be challenging if you have dietary restrictions due to a chronic illness. Overindulging or consuming trigger foods can lead to flare-ups, digestive issues, or discomfort. This holiday season, practice mindful eating to avoid these problems.

Before attending a party, have a light, healthy snack to prevent overeating. During the event, eat slowly, listen to your body, and pay attention to how different foods make you feel. Don't hesitate to bring a dish that you know is safe for you to eat.

If certain holiday foods trigger your symptoms, politely decline them or ask the host if they can accommodate your needs. Being mindful of what you eat will help you avoid discomfort and enjoy the holiday festivities without compromising your health.

Conclusion: How to Enjoy the Season While Taking Care of Your Health

The holidays can be a joyous season, but they can also be stressful, especially for those living with chronic illness. By focusing on rest, setting boundaries, simplifying tasks, and practicing mindful eating, you can protect your energy and well-being while still enjoying the season.

It's okay to say no, slow down, and prioritize your health. The holidays are a time for joy and connection, not stress and overexertion. With a little planning and self-care, you can enjoy the season while taking care of both your body and mind.