Fitness

5 Tips for managing family and food-related holiday stress 

Food and family are central parts of many celebrations, and the vacations are not any exception.  

The end-of-the-year holidays are marked by get-togethers with family and buddies, which might imply various things to completely different folks – starting from pleasure and jubilation to anxiety and stress. 

As the 12 months involves an finish, your purchasers could also be coming to you questioning learn how to navigate difficult holiday moments and exchanges. Some of their anxieties could also be food-related, family-related, or each. As a well being, vitamin, wellness, or health coach, you possibly can present some helpful tricks to help your purchasers in constructing a wholesome outlook round this time.  

This article suggests 5 suggestions you possibly can relay to your teaching purchasers about navigating meals and family in the course of the holidays.

 

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How to Talk to Clients About Potential Holiday Stressors 

Depending in your private teaching course of, it might not be straightforward citing the vacations and any stress your purchasers could really feel round this time.  

However, you should use a Motivational Interviewing (MI) strategy to convey up the subject and give purchasers a chance to speak about it. Rather than commanding or directing them to share data that is perhaps delicate or that they may not really feel comfy speaking about, you should use trauma-informed principles to open the door to discussing it.  

For instance, a method to convey up holiday stressors could possibly be, “I know you are eating a plant-based diet, but you mentioned your family members are avid meat-eaters. Tell me about how this might be stressful for you.” 

This touches as regards to holiday and family stressors, but it surely additionally assumes it’s a level of rivalry between your shopper and their family. You could also be inadvertently inflicting stress the place there was beforehand none.  

Instead, think about using the trauma-informed rules of empowerment, voice, and choice to border the topic otherwise. One method of citing potential holiday stressors is by saying, “The holidays are right around the corner. Would you feel comfortable sharing if and how you usually observe the end-of-year holidays?”  

Then you possibly can comply with up with one other query that provides your shopper a chance to mirror on how the approaching holidays could differ from previous holidays or an opportunity to speak about issues that they’re anticipating (each constructive and destructive) concerning the holidays.  

For instance, after asking if they’re open to discussing the vacations, you would possibly ask them, “What are you anticipating about the holidays this year?”  

This open-ended query may lead you in lots of instructions. Your shopper would possibly wish to discuss concerning the nice occasions they’re wanting ahead to, anticipated family rivalry, or nervousness about making ready Thanksgiving dinner for the primary time on their very own, amongst others.  

By asking the query on this method, you keep away from assuming holiday meals and family are disturbing for your shopper. Naturally, you’ll find out about your shopper’s perspective on the vacations. It can also be respectful of their alternative to speak concerning the topic in any respect.  

You can be taught extra about motivational interviewing strategies by studying the next articles:  

Potential Food and Family-Related Holiday Stressors 

A 2006 American Psychological Association report said that 44% of ladies and 31% of males expertise a rise in stress in the course of the holidays, whereas solely 4% of ladies and 12% of males expertise a lower in stress in the course of the holidays. A way more latest examine carried out by the APA in 2021 discovered that a few of the primary holiday stressors embrace: 

  • Affording holiday items 
  • Finding and securing holiday items 
  • Affording holiday meals 
  • (*5*)Spreading or contracting COVID-19 at a holiday gathering 

  • Working lengthy hours 
  • Traveling for the vacations 
  • Discussing politics 
  • Spending time with family  

Some extra particular holiday food- and family-related stressors embrace:  

  • Being criticized or shamed on the idea of physique dimension or form 
  • Being criticized or shamed on the idea of dietary habits, regimes, or selections 
  • Having dietary habits at odds with the family’s common habits 
  • Concern about dropping progress on food-related well being conduct change 
  • Traumaversaries, or anniversaries of a traumatic occasion across the holidays 
  • Contention round family modifications or information, corresponding to divorce or separation, lack of a family member, popping out, a brand new companion or youngster, or modifications within the location of celebrations 
  • Stress round gift-giving, together with how a lot was spent and who gave who what 
  • Stress round parenting when the youngsters are on trip 
  • Having hassle managing expectations  

Without a doubt, the record of potential holiday stressors is almost limitless. A stressor that is perhaps barely uncomfortable for one individual could possibly be paralyzing for one other. In the following part, this text suggests 5 suggestions you possibly can provide purchasers who’re experiencing all several types of stressors. 

5 Ways You Can Support Your Coaching Clients Manage Food- and Family-Related Stressors 

Help Them Identify Clear Boundaries 

Boundaries are important to self-care. Boundaries are pointers or limits of the way you want to be handled, and they let others know what shouldn’t be an appropriate method to deal with you or discuss to you.  

The University of Illinois Chicago states, “[Boundaries] honor our needs and wants so that we feel respected and safe.” 

Many persons are not conscious of their very own boundaries and, consequently, are unprepared to guard themselves from feeling stress and discomfort. The holidays are not any exception.   

You can work together with your shopper to assist them establish boundaries round holiday communications and interactions. Here are some urged steps on learn how to go about doing this:  

  1. State that your shopper, like all folks, is an individual worthy of dignity and respect. Ask them to mirror on this assertion. It is essential that they work on believing it, too.  
  1. Remind your shopper that they’re accountable for defending themselves and their well-being. Just like they’re the principle character in making well being conduct modifications in their very own lives, they need to even be the principle character in defending their wellbeing.  
  1. Ask your shopper to visualise upcoming holiday interactions. Ask them to verbalize what would make them really feel unsafe or disrespected, attempting to be particular about why these exchanges make them really feel that method. Some examples of boundary violations embrace verbal violations, psychological and emotional violations, and bodily violations.  
  1. Then, ask them to visualise modifications in these interactions that will make them really feel secure and revered.  
  1. Finally, work with them to set concrete boundaries they will state. Ideally, they may write these all the way down to discuss with later. Some examples of what these boundaries would possibly sound like embrace:  
  • Accepting one invitation to holiday capabilities per week 
  • Not going over funds with holiday gifting  
  • Taking a break whereas internet hosting Not permitting folks to freely touch upon their physique, that of their family members or their companion
  • Not permitting folks to freely touch upon their consuming habits or dietary selections  

Practice Setting Boundaries 

Supporting your shopper in figuring out their wants places an important step out of the way in which. Once they’ve set their boundaries, they will apply making selections and speaking in a method that respects these boundaries.  

Your purchasers ought to anticipate pushback from family and buddies as they start to claim their boundaries, and they need to really feel ready to reply.  

You can help your shopper by organising role-playing actions the place your shopper performs themself and you play the family or buddy from whom they anticipate to aim to violate boundaries or some degree of pushback.  

Having some key responses in thoughts will help facilitate these communications. For instance, in case your shopper has set a transparent boundary round sticking to their plant-based eating regimen throughout a Christmas gathering, you possibly can work with them to state boundaries when their aunt begins to strive and persuade them to eat turkey. They can say one thing like, “thank you, but no thank you. I’ve been feeling great since I’ve started eating a plant-based diet, and while your turkey looks delicious, I’m going to pass. Thank you, though!” 

Practicing setting these boundaries out loud will help put together your purchasers for dealing with moments of boundary violations.  

Find an Ally 

Allies are people who find themselves prepared and capable of advocate for you. This is very helpful if you find yourself unaccustomed to speaking your boundaries or if family members or buddies make it particularly tough for you to take action.  

Having a trusted buddy, companion, cousin, sibling, or mother or father by your aspect throughout disturbing holiday interactions will help put you comfy.  

You will help your shopper establish an ally to whom they really feel comfy confiding in to precise their discomforts and boundaries and who they belief to assist help them in asserting these boundaries. For instance, a sibling who can comfortably ask a cousin to keep away from making feedback about your shopper’s physique will help save your shopper from frustration and discomfort.  

Have Self-Compassion 

Self-compassion is if you undertake an perspective of heat and understanding if you really feel like you’ve failed, are feeling down, or are feeling insufficient. Having destructive emotions towards your self would possibly occur when you don’t comply with by with setting your boundaries or really feel you’ve taken a step again in working towards your well being objectives.  

Progress shouldn’t be linear and, as health behavior change science tells us, taking steps backward is regular.  

During the holiday season, routines change, as do the folks with whom we recurrently work together. When this stuff change, it’s not lifelike for most individuals to stay to their common consuming and train habits, and we could miss a chance to set a boundary throughout a family perform. Both of those are okay!  

Cultivating self-compassion makes it simpler for your purchasers to acknowledge errors, setbacks, or just variations in routine and enable them to maneuver ahead with out regret.  

Remember that Sustainability Is the Goal 

When it involves well being conduct change, no single meal, single day, or single interplay means a lot within the grand scheme of issues. Food is a standard and great a part of many celebrations, and it’s probably that it’s not meals you eat daily. It is okay for your purchasers to eat greater than they usually would. It is okay for them to eat completely different meals. It is okay to provide their physique a relaxation.  

These behaviors are a standard a part of being human and having fun with life. For long-term conduct change to final, it must be sustainable and match with all of the seasons. If a well being conduct change purpose and its limits trigger your shopper to really feel depressing and restricted in the course of the holidays (or every other time of 12 months, for that matter), it’s unlikely they may really feel compelled to stick with it for a lifetime.  

Main Takeaways 

The stress of the vacations might be difficult for many individuals. Food- and exercise-related stress is frequent in purchasers who’ve particular objectives associated to those subjects and who’ve made progress however aren’t but assured in weathering the modifications that come about of their routine in the course of the holidays.  

As their well being, vitamin, wellness, or health coach, you possibly can help them in making ready for the holiday season by figuring out and setting boundaries, studying to have self-compassion, and reminding them that having completely different habits in the course of the holidays than throughout the remainder of the 12 months is totally regular and wholesome.  

For extra holiday assets, take a look at these articles:  

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References: 

  1. https://ncsacw.acf.hhs.gov/userfiles/files/SAMHSA_Trauma.pdf 
  2. https://onlinelibrary.wiley.com/doi/full/10.1002/mhw.33052 
  3. https://www.psychiatry.org/File%20Library/Unassigned/APA_Holiday-Stress_PPT-REPORT_November-2021_update.pdf 
  4. https://www.apa.org/topics/stress/holiday  
  5. https://wellnesscenter.uic.edu/news-stories/boundaries-what-are-they-and-how-to-create-them/ 
  6. https://www.psychologytoday.com/us/blog/in-flux/201511/7-tips-create-healthy-boundaries-others 
  7. https://www.afpafitness.com/blog/how-to-support-your-clients-holistic-health-through-holiday-stress-and-traumaversaries
  8. https://www.afpafitness.com/blog/healthy-comfort-foods-for-the-holidays
  9. https://www.afpafitness.com/blog/holistic-ways-to-manage-stress-during-the-holidays
  10. https://www.afpafitness.com/blog/9-health-benefits-of-ginger-plus-4-healthy-holiday-recipes
  11. https://www.afpafitness.com/blog/how-to-support-your-clients-through-the-most-common-holiday-health-struggles
  12. https://www.afpafitness.com/blog/healthy-thanksgiving-food-ideas  



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