The holidays are a whirlwind of gifting, hosting, helping, donating, listening, supporting and doing for others. We give so much of ourselves this time of year. Now that it’s over, chances are, you’re exhausted. It’s time to practice a little self-love and self-care.
Follow some of the pointers listed below, you can do something nice for yourself any day of the year, whenever you need it. These tips can lead to a healthier, happier, calmer, and more mindful you and make you even more available – and loveable – to those you love.
Take a breather
Yes, we mean that literally. The Foundation for Airway Health recommends these breathing techniques to reduce stress:- Diaphragmatic, or “belly” breathing slows the heartbeat and helps stabilize blood pressure. Lie down and place one hand on your stomach and the other on your chest. Inhale slowly through your nose, allowing your belly to expand outward while keeping your chest as still as you can. Feel your stomach contract inward as you exhale slowly through your mouth. Repeat.
- Box Breathing is used by police officers, military personnel and competitive athletes to stay calm in stressful situations. Inhale slowly for a count of four. Hold your breath for a count of four. Exhale slowly for a count of four. Refrain from breathing for a count of four. Repeat.
- Pursed lip breathing is especially beneficial for people with COPD or asthma, as it helps to slow breathing down, keeps the airways open longer and decreases shortness of breath. Sit or lie down and inhale slowly through your nose. Purse your lips as if blowing through a straw and slowly exhale through your mouth, counting off four seconds. Repeat.
Mastering these breathing techniques promotes more efficient oxygen-carbon exchange and helps reduce stress and anxiety.
- Let the sunshine in
Sunlight raises vitamin D levels, which play an important role in your health. It also helps regulate your blood pressure, blood sugar, immune system, and circadian rhythm (sleep/wake cycle). The more sun you can sneak in, the more likely you are to fall asleep at night. Even stepping outside for your coffee break can be beneficial. - Get a nature fix
Here in the Bay Area, we’re fortunate to have easy access to so many beautiful natural places. Exposure to nature lowers your level of stress hormones, improves mood, and makes you more present and attentive.
If you can sneak off for a stroll at a regional park, do so. Better yet, plan a hike and see how great the great outdoors can make you feel. - Detox from social media
It doesn’t have to be forever but if the thought of social media detox upsets you, that’s a warning sign to put down your phone! Social media can be addictive and contribute to depression, anxiety and fear of missing out. And staring at those blue screens before bed interrupts melatonin production, which can derail your sleep-wake cycle. Even detoxing for a day helps you assess your usage and how much of a habit it’s become. To help with the detox process:- Disable notifications
- Delete or sign out of apps
- Put a rubber band around your phone to snap you out of autopilot and ask yourself whether you REALLY need to go online
- Get a real alarm clock so you’re not tempted to check in as soon as your phone wakes you up
- Give your phone a bedtime – plug it into the charger at a specific time each evening and pledge not to use it again until the next morning
- Put social media icons in a separate folder on your phone, adding an extra step to prevent mindless clicking
- Focus on your feet
Relax from the ground up by getting a foot massage or pedicure. You don’t need to get your toenails painted if it’s not your thing! Regular pedicures help prevent ingrown toenails, rough, dead skin, and fungal infections. Rolling out your feet for five minutes with therapy balls or textured Franklin balls relaxes the entire leg. Massage in foot cream before bed and slip on a pair of thin socks so the cream works its magic overnight. - Do isometrics
If you can’t get to the gym on any given day, take ten to do planks and wall sits. These isometric exercise help strengthen your muscles and lower your blood pressure and they are so quick and simple you may find yourself doing them on gym days, too.- Wall sits. Stand with your back toward a wall. Step out about 1-2 feet from the wall. Plant your feet shoulder-width apart. Tighten your abdominal muscles and slide your back down the wall until your thighs are at a right angle with the floor, with your knees directly above your ankles. This should be like sitting in a chair – without the chair! This exercise focuses on your glutes, and quadriceps as well as your abdominal muscles.
- Wall planks are a good start if you’re not as fit as you’d like to be. Face the wall with your elbows and forearms on the wall. Take a step back, tuck in your behind, and tighten your abs. Hold for 20 seconds.
- Floor planks are done on all fours. Lift your front body up on your hands or fore arms. Press your toes into the floor and lift your hips until they are as high as your shoulders and your back is as flat as a table. Squeeze your glutes and pull your belly button into your spine. Hold for 20 seconds. Planks build strength in your shoulders, arms, and abs. Keep lengthening how long you hold these exercises over time.
- Get health help from AI
Dedicate a day to looking into how AI can help you stay healthy and well. While it’s important to research carefully and pick tools that are right for you, some of these ideas might help you get started. Of course, talk to your doctor before starting any new diet or fitness routine or using a new tool to manage an illness or chronic condition.- Powered meal planner apps like MealMate, Mealmind, Foodvisor and EatLove track what you eat each day and recommend meals that align with your health goals, whether you're trying to go gluten-free, lose weight, up your protein consumption, or control your allergies.
- Workout apps like Fitbod and Freeletics personalize workout plans based on your goals and current fitness levels, adjusting the program as you get stronger. For those who work out at home, Tempo Fit functions as a sort of personal trainer, analyzing your form in real time and providing helpful corrections.
- Mental health support apps such as Woebot Health, Wysa, Youper, or Calm help you manage stress, anxiety, and mild depression. Some apps even guide you through cognitive behavioral therapy.
- Sleep optimizer apps (SleepScore, Sleep Cycle) track and analyze your sleep patterns, offering insights on what could be impacting your sleep.
- Chronic condition manager apps help you make healthy lifestyle choices to keep your illness under control. MySugr helps those with diabetes track blood sugar levels, diet, and insulin. Lark Health functions as a health coach for people living with chronic conditions, helping them monitor symptoms and stick to their medication regimen.
- Read something
It’s not surprising – our attention spans are shrinking. In a study started in 2004, the average attention span on any screen was two and a half minutes. In 2012, it was down to 75 seconds. This number has since fallen to 47 seconds. There is no doubt that the Internet, digital devices and multitasking have contributed to our chronic impatience and lack of focus. Media accommodates this. TV and movies have shorter scenes and faster edits. Newspaper articles tell you up front how long they’ll take to read. Emojis are replacing complete sentences. One antidote, or at least a break from this is to sit down and read a long article or a book. Linger over an insight and decide whether you agree. Engage your imagination. You’ll like your brain on books. - Stop procrastinating for a day
Is there something you’ve been putting off? Whether it’s cleaning out your closet, washing the car, learning a new computer program, or calling your grouchy relative, just do it. It won’t make for a better day but it will lead to a brighter tomorrow, with one less thing to feel guilty or worry about. - Try something new
Maybe it’s as simple as an unusual food. Perhaps it’s an experience, like acupuncture or a practice, like tai chi. Or you could go someplace you’ve never been before, like that antique mall you keep meaning to check out, or a regional park an hour away. Get a little ambitious and try creating or making something, like bread, or a picture frame. Enroll in a class. Engaging in new experiences is good for neuroplasticity, the brain’s ability to change itself. It helps enhance memory, strengthen problem-solving abilities, and promote cognitive flexibility.
This article first appeared in the January 2025 edition of the HealthPerks newsletter.
