Celebrating the holidays is something many of us happily anticipate all year. But the holidays generally come with added stress, and with the lingering effects of COVID still creating challenges for some, this holiday season is shaping up to be a time when self-care is extra important.

For those who live with chronic pain – and those who are caregivers – taking steps to safeguard your own physical and mental wellbeing is the best gift you can give yourself and those that care about you.

Here are five suggestions for keeping the “me” in merry during the holidays:

1. Keep moving, even if it’s a little at a time

Some people who live with chronic pain fear that physical activity will make their pain worse. But in fact, researchers find the opposite is true: The right kind of exercise can help reduce pain.

Regular exercise can also be key to maintaining a healthy balance during the holidays. An aerobic activity, like walking, can boost energy levels and elevate mood. Being active has additionally been shown to lower tension levels and reduce stress.

If getting out and about is too difficult due to winter weather or COVID restrictions, there are mobility exercises that can be done at home. These basic movements help maintain flexibility, promote wellbeing and can be done sitting in a chair. VA Therapeutic Yoga instructor Alison Whitehead demonstrates this in a 12-minute program.

2. Take breaks & explore stress-reduction techniques

While being active is important, taking breaks is essential for self-care too.

Make sure that you allow time to rest in between work, errands and chores. Studies show that regular periods of relaxation can decrease heart rate and blood pressure, improve sleep, reduce stress and elevate mood.

Experts at Harvard Medical School developed a technique called the “relaxation response,” which is a profound state of restfulness. They suggest options such as breath focus, guided imagery and mindfulness meditation to help evoke this relaxation response. Read more about their techniques.

3. Schedule time for pleasant activities

Scheduling time for pleasant activities is important because the human body responds positively when there is something to look forward to. Just the act of thinking about an enjoyable event – a vacation or a favorite pastime – can create a physical feeling of serenity and joy.

Marc Castellani, PhD, a Whole Health Clinical Education Coordinator for the VA, describes what happens when planning a pleasant activity, like fishing: “During the planning, my brain almost believes I’m already on the lake. Neurotransmitters and hormones that trigger happiness will flood my system. Pleasure areas of my brain become active, and I experience the joy of fishing before even leaving the house.” Try it here.

4. Know your limits

It’s easy to get carried away during the holiday season, but make sure to avoid taking on too much and becoming overwhelmed. It’s okay to say “no” if you need to.

Maintaining a healthy sleep schedule is also important. Many adults report that their stress levels increase when the length and quality of their sleep decreases, leading to fatigue, moodiness and irritability. Which are all conditions that make managing chronic pain even harder.

5. Be generous

Another way to hearten your mental and emotional wellbeing is by being generous with others. This doesn’t have to mean spending lots of money, but it can mean sharing your time and your thoughts. For instance:

reaching out by phone or video chat to fellow Veterans or distant family members
giving thoughtful compliments to friends, co-workers or store clerks
writing a note of appreciation for your local mail carrier or garbage collector
offering to complete a dreaded chore for someone in the family – like cleaning the dishes or organizing the stray socks
when possible, picking up groceries or gifts for someone who can’t get out

Even if you only have a chance to try a few items on this list, you’ll feel better knowing that you’re actively supporting self-care this busy holiday season. Feel free to share your own self-care practices in the comments below.

Related Resources

Blog: Chronic Pain, Meet Whole Health
Blog: 5 Tips for Avoiding Chronic Pain During the Holidays
Related Reading: 7 Ways to Manage Musculoskeletal Pain at Home

This blog provides general information and discussion about medicine, health and related subjects. The words and other content provided in this blog, and in any linked materials, are not intended and should not be construed as medical advice. If the reader or any other person has a medical concern, he or she should consult with an appropriately-licensed physician or other healthcare professional.

5 Ways to Practice Self-Care this Holiday Season