Raphael Stevens

Behind the tinsel, fa-la-la-la-las, visions of dancing sugarplums, and feel-good Christmas movies is the harsh truth: The most wonderful time of the year is also the most stressful. Before you write me off as the grinch (my ugly-sweater-wearing dachshund proves otherwise), it’s no secret that holiday stress is real. Need I mention the work rush before the holiday break, mad dashes to the mall and airport, and eating all the cookies in sight? Add to that your bank account feeling the pain from extra Starbucks runs, gift exchanges, party hopping, and playing hostess with the mostest. 
In a recent survey of over 1,000 people across the U.S., more than one-third of respondents said their biggest concern about the holidays this year is finances, followed by worry or anxiety, maintaining healthy habits, general busyness/feeling overextended, and feelings of sadness/grief/loss. The silver lining? I asked Dr. Beth Pausic, Director of Behavioral Health at health brand, Hims & Hers, to share her Scrooge-proof tips to combat the top holiday stressors. Take notes for making this season (actually) merry and bright.

Meet the expert
Dr. Beth Pausic
Clinical Psychologist and Director of Behavioral Health at Hims & Hers.
Dr. Beth Pausic is a clinical psychologist and Director of Behavioral Health at Hims & Hers. Dr. Pausic has worked in senior roles at several behavioral healthcare startups. Her experience prior to working in telebehavioral health includes over 15+ years as a Clinical Administrator and Provider in clinical settings.

Make a plan for your finances
Playing Santa isn’t all fun and games. Sure, gift-giving has its perks (seeing your BFF’s  expression when she opens the red light therapy wand you scored for her: priceless), but with the social expectations associated with checking everyone off your nice list, not to mention the inflation we’re battling, it can feel like your wallet can’t catch a break. So how can you avoid a Grinchmas? “The most important thing to do is set a realistic budget for yourself,” Dr. Pausic stated. “Don’t overextend yourself and make your financial problems worse. Be honest about what you can and can’t spend.” And consider alternatives to the usual material gifts, like experiences (think: a fitness or cooking class), plants, DIY goodies (coffee scrub and bath bombs, anyone?), or your time. Talk about gifts that keep on giving!
Dr. Pausic also suggested being open and honest with others about your limits on exchanging gifts or participating in social events. “Having conversations about finances with friends and family can be anxiety-provoking and feel awkward, but if it’s something you’re worried about during the holidays, it’s worth bringing up,” she affirmed. “It’s not easy to allow yourself to be vulnerable and honest when you are in a challenging financial situation, but you are taking better care of yourself by sharing your concerns.” That’s what I call self-care. 

Set boundaries in advance
While worry is a normal everyday emotion we all experience, there’s no denying that the holiday season can add an extra layer of stress (holiday madness is a thing). Because anxiety can present itself in different ways and at varying levels of intensity, continuously having check-ins with yourself, paying attention to your body cues, and increasing awareness of your anxiety triggers can make the difference between a meltdown and a jolly holiday. “If possible, minimize or avoid triggers,” Dr. Pausic advised. “If that isn’t possible, have a plan to address your anxiety by minimizing your exposure to these triggers by removing yourself from the situation, setting limits, and having strategies to help reduce your anxiety in tougher moments.”
Dr. Pausic recommended trying the usual suspects: deep breathing, meditation, and mindfulness. Schedule time for consistent, preventative self-care to help keep tabs on your anxiety and alleviate the effects of it on a regular basis, just like you would your exercise routine. 

Maintain (some) healthy habits
Keeping up with your healthy eating and workout regimen is hard enough on any given day, but throw in frigid temps, packed calendars, and temptations everywhere you turn, and the holidays can make even the healthiest women forego their favorite routines. First off, Dr. Pausic pointed out that we’re inclined to become more sedentary during the winter months, so give yourself a break, but do your best to remain active and–if possible–aim to get some level of physical activity several days a week. Adapt your sweat sessions to the winter months by opting for slower, low-impact sweat sessions, like Pilates or yoga. Your body will thank you. 
So you’ve got holiday soirée after holiday soirée for the foreseeable future, which means food and drinks galore and not enough quality Zzzs. Keep in mind that it’s not all or nothing—instead of swearing off gingerbread cookies and spiked eggnog, enjoy every bite and sip, and listen to your hunger signs. “While you don’t want to deprive yourself, there can be a fine line between holiday indulgence and holiday excess,” Dr. Pausic expressed. “Be mindful if you are eating or drinking more, and plan when you want to indulge and other days when you are a bit more conservative.” And prioritize those 7-9 hours of quality sleep every night to improve your mood, strengthen your immune system, relieve stress, and maintain a healthy weight. Cold and flu season, who?  

Take frequent breaks
From Christmas shopping and white elephant exchanges to holiday travel and family get-togethers—on top of maintaining your “normal” schedule—it’s only natural to feel overwhelmed right now. “If you find yourself feeling stressed about these things instead of enjoying them, it is time to take a break,” Dr. Pausic conveyed. “Don’t agree to every invitation and set realistic expectations for all of your activities during the season. It may seem impossible, but you can say “no”—and don’t forget to take care of yourself.”
Enter: setting boundaries, letting go of “shoulds,” and embracing JOMO. Politely decline any social gatherings that you’d say “yes” to for the sole purpose of satisfying an obligation. Instead of throwing your usual Friendsmas only because your best pals are expecting you to, ask if someone else can take the reins (pun intended). And just because everyone around you is celebrating by decking the halls and baking cookies, you don’t have to partake. Do what feels good for you—even if that means not celebrating at all. Bottom line: Put yourself first. 

Hold space for all emotions
Despite this time of year’s theme of holiday cheer, the holidays have a way of intensifying existing feelings of sadness, loss, and grief. “When we are constantly being exposed to images of happiness, family, and being together, it can make your own grief feel even deeper and loss can feel more apparent,” Dr. Pausic explained. “It is OK to acknowledge that getting through the holidays may be hard for you.” You aren’t the only one feeling this way. 
Whether you’re facing the loss of a loved one, family stress, a recent breakup, or not going home for the holidays, make space for all your emotions, give yourself grace, and don’t put unnecessary pressure on yourself to feel happy. Dr. Pausic listed ways to help ease feelings of sadness/grief/loss:

Be around others who are supportive
Consider volunteering some of your time helping others
Feel what you are feeling. Grief is normal. Don’t force yourself to feel any differently.
Acknowledge the grief and loss that you are experiencing. Don’t tell yourself or others that you are fine if you aren’t.
Plan out self-care and coping strategies that work best for you. While it is important to define these for yourself, some examples may be taking a walk, spending time with a friend, trying a new activity, getting some sun, and exercise.
Reach out to your support network
Consider talking to a mental health professional
Be compassionate towards yourself 

10 Genius Health Hacks To Keep You Thriving Through the Holidays More

SoberSeptember, OcSober, DryJanuary or even going #StraightEdge (no stimulants at all!) – there’s no end to the sober bandwagons you can jump on. Whether it’s for health and fitness reasons, a way to detox and reset or manage your tolerance levels, many people are opting to ditch the booze and embrace a teetotalling lifestyle. Here’s what you need to know about having a sober festive season.

The Sober Trend

According to Janet Gourand, founder of Tribe Sober, a South African membership programme helping people change their relationship with alcohol, they have seen more people wanting to decrease their consumption of alcohol or cut alcohol out completely lately.

And women are leading the charge. Gourand says that 80% of those in Tribe Sober are women with most of the women being 40+ but despite that there is still a trend for younger women to drink less. Plus, local non-alcoholic G&T brand The Duchess reported that 74% of its buyers are women between 18 and 34 years old.

The truth is many millennials are driving a huge trend towards cutting booze completely – or never starting. Hashtags like #SoberSaturday and #SoberLife (over  two million tags on Insta) are being seen more and more and form part of what has been dubbed the “sober curious” movement. The number of alcohol drinkers in the world has decreased by nearly five percent since 2000, according to reports by the World Health Organisation.

In fact, 49% of Women’s Health readers said they would buy non-alcoholic beers or cider (up from 34% when we asked you in 2019), while 31% said they would be choosing Castle Free over Castle Lite this festive season. 47% of Women’s Health readers said if they were offered non-alcoholic wines – that actually taste good – they’d try it.

READ MORE: Mindful Drinking: How More And More People Are Becoming ‘Sober Curious’

Reasons To Have A Sober Festive Season

According to Gourand, the stress and the “working from home” impact of the pandemic has created more dependence on alcohol.  “People who would only use alcohol for ‘socialising’ have now discovered that they enjoy drinking alone and their drinking has become more about self-medicating their anxiety than having fun,” she says.

This has been dubbed “Grey Area” drinking and it has seen an increase since the pandemic. Healthline describes “grey area” drinking as the realm between healthy levels of alcohol consumption and a diagnosed alcohol use disorder. 

It’s no secret that South Africa is known as a drinking nation, with 2.1% of total household spending in South Africa going to beer, according to Stats SA (only 1.5% is going to veggies). And the festive season is a period that sees a dramatic increase in consumption. But many people, even South Africans, are taking the downsides of drinking alcohol more seriously.

“People are becoming aware that drinking more than a bottle and a half of wine a week puts their mental and physical health at risk.  The wellness trend is resulting in more people eating organic, doing yoga and meditation and they are realising that drinking alcohol doesn’t really fit in with this lifestyle,” explains Gourand.

READ MORE: 17 Super-Stylish Stocking Fillers & Gifts Under R150 – That Aren’t Socks

The Sober Life

“The smart people are getting sober curious.  The wine industry has been marketing directly to women for the last 25 years – and they have been stunningly successful.  Many women cannot imagine having fun or socialising without it.  As many women get older the fun turns to self medication and drinking alone,” says Gourand. 

If you are wanting to change your relationship with alcohol, finding your tribe helps. “Community is a big part of recovery,” says Gourand. In his TED Talk, writer and journalist Johann Hari explains the science behind the fact that connection is the opposite of addiction.

“There is so much shame around drinking (especially for women) that joining a community of others with the same issue is a huge relief and we feel less alone.  We learn so much from hearing about other people’s experiences and as we progress in our alcohol-free journey we are able to inspire others,” explains Gourand.

“Even if people are just “sober curious” or not even sure that they want to make a change they can join a tribe, listen and learn and it will help them decide which direction to take,” she says.

READ MORE: The Top Gifts WH Team Want Under The Tree This Season

Tips For Going Sober

Janet Gourand has been sober since 2015, leading her tribe at Tribe Sober and inspiring people to have an alcohol-free life. These are here three tips for people who are sober curious or looking to cut down their alcohol consumption:  

1) “Take a look at your life”

“What would it look like without alcohol in it?  If all your social activities involve drinking then it’s time for a change.  First step is to increase your awareness – keep a drinks diary and note your consumption.  Are you drinking more than the low risk limit of a bottle and a half of wine a week?”

2) “Take an alcohol free challenge – at least a month.”

“If you can get through it easily then you are probably fine.  If not (or if you can’t even contemplate taking a break) then it’s time to make some changes.  Join a group like Tribe Sober to connect with others who are looking to quit drinking and to learn to thrive in their alcohol free lives.”  

3) “Start discovering the vast choice of alcohol free drinks.” 

“Try everything and you will find your go-to alcohol-free choice.  Integrate that into your lifestyle.  Alternate it with alcoholic drinks when you go out and make sure you have at least 4 alcohol-free days a week.”

The Best Alcohol-Free Drinks For Adults

Designated driver, watching your calorie intake, fitness stole your alcohol tolerance or realising it might be time to cut back? Going booze-free is a health trend that celebs, brands and just about everyone else is getting behind! 

Below you’ll find the best wine, gin, beer and cider 0.0 versions. With half the calories and no need for a stash of painkillers in your bedside drawer, your sober summer is sorted!

If you like IPA, try Devil’s Peak Zero to Hero, R94.99 (six pack).

If you like gin and tonic, try The Duchess Virgin Gin & Tonic, R75 (four pack).

If you like Weiss beer, try Erdinger Alkoholfrei, R439 (24 pack).

If you like a full-bodied beer, try Non-Alcoholic Super Bock 0.0%, R12.99 (available at selected Tops).

If you’re a Heineken gal, try Heineken 0.0, R95 (six pack).

If you like cider, try Savanna Non-Alcoholic Lemon, R375 (24 pack).

If you like light lagers or Pilsners, try Beck’s Blue, from R239 (24 pack).

If you like Castle, or lagers in general, try Castle Free Alcohol-Free Lager, R200 (24 pack).

If you like white wine, try Natura De-Alcoholised Classic White, R499 (six bottles).

If you like gin cocktails, try Seedlip Garden 108, R469.

If you like red wine, try Van Loveren Radiant Red Almost Zero % Alcohol, R75.

If you like bubbly, try Lautus De-Alcoholised Sparkling, R720 (six bottles).

If you like fruity beer, try Bavaria 0.0% Pomegranate, R99.99 (six pack).

If you like an aperitif, try Babylonstoren BitterLekker, R139 (six pack)

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If there’s one thing you should know about me, it’s that I hate cardio: cycling, HIIT workouts, running–you name it, I hate it. And there’s nothing in the world that can make me do it willingly…except Taylor Swift apparently. When I first saw the Taylor Swift treadmill workout trend on TikTok, I thought to myself “That looks fun,” then immediately questioned “Who am I, and since when does cardio look fun?” But because I’m a Swiftie and I do enjoy walking, I decided to ditch my usual strength training workouts to give the Taylor workout a try for a week. Read on to find out what the workout entails, what happened when I tried it, and whether it’s worth trying for yourself.  

The workout
The workout, created by TikTok star Allie Bennett, is simple. All you have to do is walk (or strut, according to Allie) to the beat of her carefully curated playlists. Each playlist starts off with upbeat warm-up songs, then continues with a couple faster-paced songs perfect for running or fast walking, and ends with a slow song or two for the cool down. Pro tip: Make sure the playlist isn’t on shuffle so that the songs play in the correct order. Find your pace to the first song and increase your speed by .1 MPH every time the song changes. The result is a half-hour workout with a mix of low and high-impact exercises customizable to your fitness level and music taste.

@benntheredonethat
Replying to @norahhlouise the treadmill strut that started it all is back and BETTER THAN EVER BABY !! this TSTS has TWO running options (bc we all know all too well deserves its own moment 🧣) – let me know if you try this one out !! @benntheredonethat #treadmillstrut #taylorswift
♬ hour long taylor swift treadmill strut workout – allie bennett

My experience
I started off with Allie Bennett’s original Taylor Swift treadmill workout playlist. At first, I was nervous to strut in front of a bunch of strangers at the gym and had trouble finding the right speed for the first few songs (because not only am I a treadmill amateur, I also have no rhythm), but once I heard “Better Than Revenge,” I started hitting my stride. Despite the fact that the running songs on this playlist—“Shake it Off” and “…Ready For It?”—are some of my favorite hype songs, I was still too nervous to try running, so I kept my pace at a fast walk. The best part of the workout? Strutting to “Style” for the final song. Talk about main character energy. 
Allie recently released a Midnights treadmill strut playlist, so I knew I had to try that one next since I’ve been listening to the album non-stop for the last two months. I was able to find my pacing much quicker and easier this time, but I still found it hard to stay on beat when each song would slow down during the bridge. This made me think the Midnights album might not be the best to strut to, but I pushed through and even tried (emphasis on “tried”) running to “The Great War.” All the TikToks I’ve seen make it look so fun and easy to run along to Taylor Swift songs, but in full disclosure, I only lasted about two minutes before I had to go back to a fast walk. I was proud of myself for trying though, since I can’t even remember the last time I ran. 
I rounded things out by trying Allie’s hour-long Taylor Swift treadmill strut playlist. The idea of an hour-long cardio session seemed daunting at first, but after a successful first two days I was interested to see how this workout would go. And it didn’t disappoint. Before I knew it, I was three songs in and reminiscing about high school while strutting along to “Picture To Burn.” I didn’t look at the tracks beforehand, so it was exciting to anticipate what song would come on next, especially when I was surprised with a “Delicate” remix I’d never heard before. This playlist had two different options for the running portion: either “All Too Well (10 minute version)” or “Haunted,” “Out of the Woods,” and “Mr. Perfectly Fine.” Because I’m a true Swiftie, I chose to run during “All Too Well,” but I did more of a five-minute version because, again, I’m out of practice. 

The verdict
While I won’t be training for a marathon anytime soon, I can confidently say I’m a cardio convert thanks to Allie Bennett and her Taylor Swift treadmill strut workout. One of the reasons I’ve shied away from the treadmill in the past is because I easily get bored on it, even if I’m watching a show or listening to my favorite podcast. After five minutes, I’d find myself checking the clock to see how much time I had left, but that wasn’t the case with this workout. Focusing on walking to the beat and singing along to some of my favorite songs helped me think about something other than the fact that I was working out. Not only did that make the workout more enjoyable, but it also made it feel like time flew by.
I also enjoyed how customizable the workout was. Since the intention of them is to walk to the beat, there’s no pressure to walk at a specific speed because everyone’s pace will vary based on their height. Similarly, I like that the running songs can also be fast walk songs if you’d prefer. I’m looking forward to trying out some of the other treadmill strut playlists (crossing my fingers for a Reputation version), and I’ll definitely be incorporating this workout into my gym routine.

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