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      Tips for Cold-Weather Running, According to a Personal Trainer

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      Welcome to the off-season! With fall races behind us and spring races on the distant horizon, for most of us, cold-weather running can be easygoing, unstructured, and fun. However, there’s no way around it: Winter can be a challenge for doing anything outdoors, and if you don’t have your routine locked down, the cold weather can easily turn a fun run into a nightmare. Whether you struggle with ditching the weighted blanket for your running shoes, fighting the burning in your lungs, or simply don’t have the time to lace up in the limited daylight, this guide will help you get out the door safely and happily, no matter the temperature.

      Stay motivated
      There are so many compelling reasons to skip your run when it’s cold and dark, so finding motivation to lace up is key. Things like challenges (such as completing a set number of miles per week, committing to at least one mile per day, or competing in a competition with your friends), scheduling runs with a training partner, following a spring race training plan, or even treating yourself to something special once you hit a mileage goal for the season can really keep you on track. When the winter blues hit, remind yourself of how good you feel when the post-run endorphins kick in, and let those euphoric feelings be your motivation to hit the pavement. Finally, when you’re really having a hard time getting up and out, commit to something short, like 10 minutes or a trip around the block. Chances are, once you get out the door, you’ll likely keep going beyond the bare minimum (but even if you don’t, those 10 minutes still make a difference!). 

      Dress for success
      In most cases, when the temperatures drop, the solution is to bundle up. However, exercise raises your core body temperature and therefore can easily cause you to overheat when dressed too warmly. As a general rule of thumb, dress as if it’s 10 degrees warmer than it actually is to compensate for rising body temperature. For example, if it’s 30 degrees outside, dress as if it’s 40 degrees. This might mean ditching your thick sweatshirt for a sweat-wicking pullover or switching from fleece-lined leggings to your normal spandex. Once you get moving, you’ll be sweating in no time, so dress for how you’ll feel mid-run, not when you first step outside.

      Stay dry
      Speaking of sweating, you’ve got to be mindful in the winter of the moisture that builds up under your clothes and be sure to wear sweat-wicking fabric that pulls moisture away from the body. These fabrics (such as nylon, spandex, and polyester) keep you dry and ensure that you won’t be at risk for hypothermia. Dress in layers that can easily be removed and added back as necessary so you can adjust your wardrobe on the fly based on how you feel. Factors such as exercise intensity, sunlight, wind, and precipitation can change how you feel on a run without warning, so being able to add or remove layers is crucial. A waterproof shell jacket that can be tied around your waist can easily make all the difference in unpredictable winter weather.

      Avoid the dreaded lung burn
      Winter runners who experience burning lungs are usually suffering from discomfort due to how dry the air is. This sensation is more likely to occur when breathing in through the mouth instead of through the nose because the nasal passages and windpipe work together to warm and humidify the air before it reaches the lungs, so be sure to stay in control of the breath and inhale through the nose. Additionally, utilizing a muff, scarf, bandana or running mask can help warm the air before it’s inhaled to help keep the face warm and dry. For a bonus, add a drop of your favorite essential oil to the inside of the fabric to soothe the senses and create a more pleasant breathing experience. 

      Warm all the way up
      It’s not a stretch to suggest that most runners cheat their warmups by simply easing into their runs before sinking into their desired pace. While this might be an OK practice in the warmer weather, cold-weather running demands a much more thorough warmup process. By giving the lungs, muscles, and joints more time to adapt to the temperature, the body will perform better and be far less shocked by the cold.  
      Warming up inside before going outside can be an easy way to transition into the cold. Start your warmup with some core exercises, then increase the heart rate and body temperature with movements such as jumping jacks, jump rope, high knees, and mountain climbers. These exercises not only get blood pumping and the temperature up but also target the main muscles used while running. Once you feel warm, step outside and ease into those miles.

      Stay lit
      Winter months mean far less daylight, and that can put a real damper on your run schedule. No matter the season, safety should always be top priority for runners and joggers, so when winter running brings a whole lot more darkness, be sure to have plenty of lights, reflectors, and bright colors on at all times. Headlamps, reflective vests, neon apparel, and shoe lights are great for ensuring that cars can see you in the darkness, especially when running in areas that are poorly lit.  

      Double down on traction
      Ice, snow, and slush can all present issues for runners, so when the ground gets slippery, it’s time to invest in some shoes with extra grip and traction. You’re more likely to slip if your current running shoes have soles that are a little worn out, so ensure that your shoes are fresh and grippy by looking at the bottoms and checking for signs of smoothness. If your outsoles are smooth and worn out, it might be time for new, winter-specific traction-based running shoes, such as ones with bottoms that have pronounced spike-like features. The winter models of your favorite running shoes are also less likely to be made of thin mesh, and the thicker fabrics will keep moisture from snow and slush out. Staying warm and off your butt are two very important things to focus on in the snowy months!

      Take it to the treadmill
      Despite all the ways there are to outsmart the winter weather, sometimes snow, wind, darkness, or plain old inconvenience can easily derail even your best laid running plans. When something gets in the way of your outdoor run, pivot to the treadmill. While treadmill running isn’t quite the same as hitting the pavement, indoor miles are better than no miles at all, and staying safe is far more important than risking dangerous conditions. When in doubt, err on the side of caution by staying indoors and consider the treadmill a tool for motivation to get outside when you can. Winter running can be tricky, but with the right mindset, gear, and plans in place, there’s no season you can’t enjoy getting a few miles in.

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      10 Ways To Feel Healthier by Tomorrow

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      I am no stranger to forming a few healthy habits, getting in a solid routine, and then falling off of the boat after a few weeks due to a plethora of reasons (past offenders being seasonal depression, falling in love with a new Netflix show that monopolizes far too much of my time, entering into busy season at work—the list goes on). When I first started prioritizing health and wellness tips and would find myself off track after a few days, weeks, or months of staying on top of things, I’d often find myself discouraged AF, which made returning to healthier patterns feel out of reach.
      I’ve fallen out of a routine and gotten back into the swing of things enough times to know that, while it can feel impossible or intimidating, health and wellness are always there for the taking if you just give her the old college try and start small. Instead of focusing on big changes right out of the gate, I like to focus on what I can do today to make myself healthier for tomorrow. One day becomes two days, two days becomes a week, and before I know it, I’m back and better than ever. Whether you’re looking to get back on track or simply set yourself up for a better week, these are 10 foolproof ways to feel healthier by tomorrow:

      1. Move your body
      If there’s one tried-and-true way to get you out of a slump, get those endorphins pumping, and launch yourself back into a routine, it’s most definitely taking some time to move your body. I’m not talking about sprinting a marathon or squatting your way to a PR. Start small and slow, see how you feel, and take it from there. 
      When it comes to getting back on track and staying in my routine, I love using obé Fitness. On the days where I’m getting back in the swing of things, I like to take things light with a Detox Yoga Flow class to help me reconnect my mind and my body or a Pilates class that, I can say from experience, will literally make me feel more toned by tomorrow. On my best days when I’m trying to keep momentum, I love harder-hitting classes like an hour-long Power Hour that’s guaranteed to make me sweat or Cardio Boxing when I’m really trying to get my heart rate up. And because obé offers a variety of class lengths, I can truly tailor my activity to my schedule and can even find 10 minutes to move on my busiest days.
      Use code TEG2FOR2 to get two months of obé Fitness for just $2! Offer ends 12/25.

      2. Go grocery shopping and stock your fridge full of healthier options that you love 
      It’s a lot harder to make healthy nutritional choices when you wander on over to your fridge and find that it’s quite sparse with the exception of a few half-empty hot sauce bottles, expired yogurt that you need to toss STAT, and a singular packet of shredded cheese that doesn’t serve as a nutrient-dense snack or meal on its own. But when your fridge is packed with healthier options that you love, mindful snacking and creating meals packed with protein, micronutrients, fiber, and all of the good stuff will help you have more energy, feel fuller for longer, and make reaching for non-nutritious options a little less tempting.
      And while we’re on the topic, if you’re like me, probably stray away from the toxic trait of getting into a health kick and adding a bunch of wellness-guru-glorified foods that I have high hopes I’ll like but realistically won’t (I’m looking at you, arugula). If you hate kale, don’t add kale to your grocery cart. Instead, opt for healthier options that you already know and love to set yourself up for success and to make healthy eating something that you actually look forward to.

      3. Practice meditation
      Listen, I’m no meditation expert. Cut to scenes of me sitting cross-legged, eyes closed on my living room floor, mind wandering to the time that I said “shake a tower” instead of “take a shower” in a meeting with my colleagues. But as your resident non-expert meditation-dabbler, I can confidently say that even attempting to meditate helps me clear my mind of my ruminating negative thoughts, calms me, and makes me feel like I can tackle just about anything.
      I find that my meditation practices are most successful when I opt for guided meditations as opposed to winging it and doing it on my own (I’ll get there one day!). My coworker swears by obé’s P.M. Breathwork class, and for me, it was honestly a gateway course into their entire meditation section. I love how they take the guesswork out of something that feels totally out of my league, and I know that the time I’m spending will be more intentional and less of a self-guided journey that’ll inevitably lead to me daydreaming of what I’m eating for dinner tonight.

      4. Get back on your hydration game
      When I’m trying to feel healthier by tomorrow, one of the easiest and most immediate things that I do first is pour myself a hefty glass of water in an effort to get back on my hydration game. Staying hydrated is definitely a challenge for me (my toxic trait is thinking that drinking any liquid—including coffee and tea—suffices when, in reality, my choices in beverages quite literally dehydrate me). 
      Up to 60 percent of the human body is made of water, so we can help over half of our body to function by simply staying hydrated. It’s simple, it’s effective, and getting back on track with one of the most basic of nutrients can help to set you up for success for a better tomorrow.

      5. Prepare a nutrient-dense meal
      Listen: I love pizza, pasta, and chicken nuggets as much as the next person. And while I never shame myself for eating foods that bring me joy, I can’t deny that after I eat them, I don’t always feel the greatest. Time and time again, I prioritize immediate gratification of high-sodium, carb-heavy, mouth-watering meals, feel good when I’m eating them, and within a few minutes, sink into the woes of feeling sluggish, bloated, and ready to slip into a food coma.
      The key for me is to prioritize meals that are healthy and also taste delicious. For so long, I heard “nutrient-dense meals” and thought “green, leafy salad.” That’s great for people who love salad. But I can say with 100% honesty that I have never craved a salad. I’ve definitely tolerated salad, but craved? Mmm, not so much. And that’s OK! Instead, I’ve realigned my mindset to hear “nutrient-dense meal” and let my mind wander to soups, power bowls, chicken and veggies, chickpea noodles, salmon, and a bunch of other nutrient-dense foods that aren’t super bitter. Finding healthy recipes that I love has made making healthier food choices a lot more enticing.

      6. Set goals for tomorrow and for the rest of your week
      For me, setting goals is easy. Sticking to them is another story. And part of the reason that I find myself falling short of my long-term goals is that, in all honesty, I don’t prioritize the smaller-scale goals that are crucial to staying accountable and making the long-term goals stick, especially when I’m talking about goals in the realm of health and wellness.
      It’s the short-term, manageable goals that help us achieve consistency and gain confidence, and in the spirit of feeling better by tomorrow, putting pen to paper and jotting down goals that I can achieve right now are absolutely key. Whether it’s meal prepping veggies for the week, drinking more water, or meditating, tackling smaller and more attainable goals is the secret to developing and maintaining better routines and will set you up for success when it comes to crushing your long-term goals.

      7. Meal prep a healthy breakfast for tomorrow
      Part of being better tomorrow is setting yourself up for a better tomorrow, and meal prepping is one of the best ways to get a head start on making healthy choices more mindless. A lot of times, I find myself feeling great and wanting to make healthy choices, but other factors like lack of time, lack of motivation to cook, and cravings get in the way. Whenever I have healthy meals meal prepped and ready to roll, the barriers to eating healthy are lessened and I’m less likely to fall into the last minute “get fast food delivered” trap.
      When it comes to meal prepping, pre-planning your breakfasts can be a great place to start. Prepping breakfast ahead of time is such a great hack for starting off your day with a bang, even if you prioritize the snooze button tomorrow.

      8. Take time for yourself to reset and recharge
      Unplugging and taking time for yourself are crucial when it comes to setting yourself up for a better tomorrow. In a busy world of competing demands and maintaining relationships, taking those peaceful moments to rest and recharge can feel few and far in between. Finding an activity that relaxes you isn’t indulgent—it’s necessary, especially when it comes to managing stress levels and, in turn, lowering blood pressure, improving digestion, improving concentration and mood, and having a positive effect on energy levels. 
      So find something that fills up your cup and do it. In the name of having a healthier tomorrow, intentionally relax with an episode of RHONY, a snuggle sesh with your pup, a chat with a friend, a warm bath, or a dance party to your favorite song. The world is your oyster.

      9. Stretch before bed
      We all know the importance of stretching before and after our workouts, and whether or not knowing is enough of a motivator to actually do it doesn’t minimize the fact that stretching is an important component of maintaining a healthy lifestyle. Even on the days when working out isn’t an option or if sweating doesn’t align with your shower schedule (truly the ultimate activity deterrent), this is your sign to not skip the stretch.
      In the interest of relieving tension, counteracting the effects of sitting all day, and improving the overall health of the body, take 10 minutes of your evening to stretch. And doing a specific before-sleep stretch like this Bedtime Stretch from obé Fitness is a perfect way to move your body in a way that’ll help you relieve tension and wind down.

      10. Get a full night of rest
      If there’s one tried-and-true way to set yourself up for a healthy tomorrow, it’s to hit the sheets early and to avoid any and all temptation to scroll on TikTok into the late hours of the night (we’ve all been there and paid the price the next day). If you want to take your sleep hygiene to the next level, consider downloading an app that’ll help you wind down, fall asleep, or track your sleep activity (our editors love SleepCycle!). If you’re looking to take on tomorrow with higher energy levels, a better mood, and improved concentration levels, go to bed early and aim for seven to nine hours per night. 

      The Crucial Thing Missing From Your Workout Routine

      This post contains a sponsored mention of obé, but all of the opinions within are those of The Everygirl editorial board. More

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      You Should Be Eating In-Season Produce—Here’s Why, and How To Make It Easier

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      While many of us have year-round access to a wide range of fruits and veggies and eating a variety of produce is crucial for health, prioritizing in-season produce should be your next nutrition goal. It’s great that we have access to produce from anywhere at any time of the year in our grocery stores (tropical fruits like bananas and mangoes are available in the Midwest even during wintertime, West Coast fruits like avocados and lemons are available at all times on the East Coast, and we can always find berries, peppers, or apples, even if they’re not in season), but it’s important to prioritize what is local and in season for many reasons. As a certified nutrition coach, I teach clients that seasonal foods are crucial and help them achieve a better diet. Read on to find out why it’s so important to eat foods that are in season (and how). 

      Why it’s important to eat what’s in season
      It tastes better
      When food is imported, it is often picked earlier in its ripening process so that it is not overly ripe or bad by the time it arrives to its destination to be sold and eaten. Local foods (and therefore foods that are in season near you) are able to grow until they reach their peak ripeness since they do not need to last through travel. The longer a fruit or veggie is able to grow on its vine, branch, or bush, the more flavorful it will be, meaning juicier, tastier, and more delicious produce.

      It’s more nutritious
      Since it can grow longer than traveling produce, local produce also has more nutrients. Locally grown food is picked at its peak ripeness, when it’s most dense with nutrients. Also, produce begins to lose the amount of nutrients after about 24 hours of being picked, and traveling produce can also lose nutrients from being exposed to temperature changes, artificial light, and air. Local produce is typically grown until it has peak nutrients and isn’t exposed to the many ways used to keep produce fresh while traveling that can typically lower nutritional content. Note: If in-season produce is less available to you, don’t worry. Traveling produce still has tons of nutrients, and organic frozen produce is frozen at peak taste and nutritional value so you can reap similar benefits. 

      It’s usually cheaper
      When there is a large amount of local produce, the cost usually goes down (AKA basic supply and demand). When food has to be imported, the cost also needs to account for the travel accommodations and labor to get it to you. Imported food also often has to be specially packaged and stored to keep it at a certain temperature since it is traveling to a different climate. In-season food and local produce are typically cheaper because they require less cost to get to you. Of course, “cheaper” might only be a few cents, but over time, it adds up. Know that healthy eating doesn’t have to be expensive—shop at your local farmer’s market or the local section of your grocery store for more affordable options.

      It supports your body’s seasonal needs
      Our bodies need different things in different seasons. For example, many citrus fruits are in season during the winter, and citrus fruits are packed with vitamin C, which is good for supporting the immune system during a season when it could often use a pick-me-up (colder weather means cold and flu season!). Other winter produce include carrots, celery, and winter squash like butternut squash, all of which are great for a warm winter meal like soup. Likewise, summer produce has many benefits that our bodies need more of during that season. For example, fruits like cantaloupe and mangoes have beta-carotene, which a new study suggests can help prevent skin damage (but you know you still need to load up on SPF too, right?). It’s no coincidence that nutrients in fruits and veggies correlate to the fluctuating needs of the body from season to season.

      It’s good for the environment
      Buying food that has been imported means that it has left a bigger footprint on the environment due to the packaging, water, and fossil fuel necessary to get the produce from one location to the next. When produce travels from afar (instead of from a truck to your distributor or grocery store), more energy is spent to transport, refrigerate, and store it, and more packaging is needed to keep it fresher for longer. You can also support local farmers by buying locally sourced produce at your local grocery stores or farmers markets. Farmers markets themselves promote sustainability because many local farmers use certified organic practices, which reduces the amount of synthetic pesticides and chemicals that pollute our soil and water.

      Interested in eating in-season foods? Here’s how to start:
      Now that you have some insight on why it’s important to eat seasonally, how do you get started? The first thing to do is know what is locally in season in your area using a resource like The Seasonal Food Guide. Then, make a list of what products you like from that list or even ones you haven’t tried before but want to try. Shopping at your local farmers market instead of a chain grocery store whenever possible is a great way to ensure everything you’re buying is local and sustainable, but most grocery stores or produce labels will flag local products. If these aren’t options for you, just purchase organic versions of whatever is in-season food, as these are most likely to be the most local and will still contain similar benefits if they’re not.
      As for knowing how to eat the in-season food, make a Pinterest board with recipes that include the fruits or vegetables so you can make your shopping list and buy everything you can locally. Bonus tip: If you’re worried about wasting food or money because you’ll never eat all that produce before it goes bad, chop up and freeze any fruits and veggies to defrost later, add them to dishes like stews, or use them in smoothies for a seasonal boost.

      How to Hygge-ify to Your Diet More

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      5 Things To Try if You Feel Stressed During the Holidays

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      Sure, many of us are wrapping up the year with a calendar full of family time and happy traditions, but this time of year also brings holiday stress like figuring out a budget for all the gifts you need to buy or finding time for every event. Throw in pressure at work and less energy from the lack of sunlight and it seems like we’re all doomed. Even as a wellness editor and health coach, my only health goal this season is to stress less. After all, the point of physical health is for mental health—eating nourishing foods and moving our bodies are simply tools to help us live our happiest lives. Since the holidays are known as the most stressful time of year (just as much as they’re known as the most wonderful time of year), I gathered the best tips to decrease stress in every area of your life so you have the most enjoyable, happy, and stress-free season possible. The Ghost of Christmas Present will thank you. 

      1. Try CBD
      We’ve talked a lot about CBD for deeper sleep and even help reaching orgasms, but this super ingredient should not just be reserved for the bedroom. CBD can help promote a sense of calm and stress relief without making you tired or have lower energy. Whether you’re stressing about an overpacked schedule, year-end work presentation, or just feel more stressed because of the time of year (the weather outside is frightful AF), CBD might be the secret ingredient you’re missing.
      We love Equilibria because their products are high-quality, organically grown, and made without GMOs, heavy-metals, and pesticides—it’s basically like the farm-to-table version of CBD (and when it comes to supplements, it’s so important to know where they’re coming from). To stay calm, help your body relax, and overall decrease stress, add the Daily Drops to your morning coffee for sustained stress relief throughout the workday, rub the Calming Roller onto pulse points for a stress relief boost before meetings, or take the Daily Softgels for increased stress relief over time.

      Equilibria
      Daily Drops
      Buy any two stocking stuffers, get one free from now until Dec. 13, and use code theeverygirl for an additional 20% off!

      Equilibria
      Dynamic Roller
      Buy any two stocking stuffers, get one free from now until Dec. 13, and use code theeverygirl for an additional 20% off!

      2. Eat mindfully
      Food can be a major source of stress, especially around the holidays. Whether your stress comes from the chores of grocery shopping, meal prepping, and cooking (it can be so much work!), or your stress is more along the lines of feeling like you broke your “diet rules” during holiday meals, nutrition can feel taxing. Since you have much more important things to worry about than how many calories are in that cinnamon bun or when to go the grocery store, get rid of expectations, rules, or habits and just eat mindfully and frequently check in with your body.
      For those of you who are stressed about how much work cooking is, search for ways to make meal prepping easier for you during this busy season: Is it worth investing in grocery delivery or a meal delivery service to eradicate some stress? Most importantly, frequently check in on what your body really wants for each meal (sometimes it will crave something nourishing like soup, and other times it will crave Chinese takeout—and that’s OK!). For those of you who get stressed about “overeating” at holiday meals, know that there’s plenty of room for mindful indulgences, even in a healthy diet. Give yourself permission to eat foods you enjoy, eat intuitively, and check in with your body. Are you feeling sluggish and need some more veggies to nourish or will you enjoy a slice of pumpkin pie? Forget eating for perfection—eat with the priority of self-compassion and it’ll drastically reduce your stress levels (guaranteed). 

      Source: @alainakaz

      3. Schedule alone time
      I live for a morning and evening routine. I love a warm cup of lemon water and gratitude journaling in the a.m., and I look forward to evening stretches, skincare, and meditation all day long. However, routines feel more difficult to fit in during the holidays (or any other busy time), and we don’t realize that practices we started in the name of “stress relief” are actually making us more stressed. If you’re frustrated that you didn’t make time for a morning meditation or you binged Netflix instead of working out, don’t panic. The goal of a routine (or any self-care practice) is not to check items that you’re “supposed” to do off of a list. Instead, the goal is to do something that makes you feel good, and that might look different every day or season. Your only stress-relief routine should be to make time for yourself every morning and night, and then be OK if what that time looks like changes.

      4. Prioritize having fun
      A realization that changed my life is that the only purpose of the holiday season is to enjoy it. That’s it. The purpose isn’t to buy the best gifts, fit in every single tradition, make the most delicious pie ever, or even see every person you care about. The purpose is just to enjoy it. Once you start reframing the purpose of the season, you’ll be able to start realizing how you’re holding yourself back from that goal and causing stress you could actually get rid of. It sounds so childlike and basic, but it’s the #1 reason most of us are stressed out this time of year. We don’t realize that the items on our to-do list that are meant to make the most of the season are actually keeping us from enjoying it. Before scheduling every event you’re invited to, adding a bunch of different wellness practices to your routine, or deciding what food you’re going to eat at every holiday meal, ask yourself if this truly helps you enjoy your life. If not, you know what to do: thank u, next. 

      Source: Maddie Galassi for The Everygirl

      5. Make a list of the top 10 sources of stress (and then fix what you can)
      Many people avoid facing their stressors or sweep them under the rug until it comes out in moments that wouldn’t typically cause a ton of stress, like your roommate leaving dishes in the sink or your boss scheduling an extra meeting. Spend a few minutes identifying and writing down the top 10 sources of stress in your life. Once you know where your stress is coming from, you’ll be able to find solutions. You can even go so far as to take your #1 stressor and come up with five things you can do right now to minimize it (and then do them). If you find that some of your stressors aren’t solvable, you can begin to accept what cannot be changed. Accepting life circumstances as they are can also help ease stress, even if you can’t actually change them (because you can always change mindset). 

      Lindsay Kramer
      Write It Down, Let It Go: A Worry Relief Journal
      If you feel worried about everything from work to-dos to how you’ll have time to bake that pumpkin pie for a family party, writing it all out will help you organize what needs to get done and (most importantly) release the worry.

      Paper Source
      The Anti-Anxiety Notebook
      Designed by therapists to help ease anxiety (in between actual sessions), this notebook offers tips, exercises, journal entries, and more.

       

      6 Techniques to Reduce Stress That My Therapist Taught Me

       
      Head to Equilibria and get two stocking stuffers to get one free from now until December 13, and use code theeverygirl for an additional 20% off! 
       

      This post includes a sponsored mention of Equilibria, but all of the opinions within are those of The Everygirl editorial board. More

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      How to Cope With These Common Holiday Triggers

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      It’s supposed to be the “most wonderful time of the year,” so why are there so many holiday triggers? It’s the time of the year when families come together, gifts and food are abundant, and memories are made, but it’s also a time when it’s dark by 5 p.m., the weather is freezing, and Taylor Swift just dropped an album that make you want to cry, not to mention that this time of year can actually bring up a lot of painful feelings, anxiety, and stress. Whether your stress starts at Thanksgiving or you’re hit with the post-holiday sadness after New Year’s Day, read on for expert tips on how to cope and get through the season enjoyably.

      If you’re feeling pressure or exhaustion thinking about the season…
      You are probably expecting way too much. “The holidays are so stressful because there are a lot of ‘shoulds’ placed around them,” explained Chloe Ballatore, a relationship and communications expert and author. “Holidays have rituals, or repetitive activities, so really think through if doing these activities are serving your own best interests.” With the holidays approaching, identify where you think you “should” do something and if you’re doing it for any other reason than it makes you happy or you want to do it. Respect your own happiness over expectations and try not to do anything because you feel like you “should” do them. 

      If you have a negative relationship with food… 
      Whether it’s Friendsgiving, gift exchanges, Hanukkah, or Christmas dinner, holiday gatherings often revolve around food. For those with any kind of negative relationship with food or even a medically restrictive diet, the focus on food can be triggering. Tayler Silfverduk, a registered dietician who specializes in celiac disease and disordered eating, advised to be aware of food pushers, which are people who do not take “no” for an answer when offering food (even if it’s a well-intentioned aunt or grandparent), which can be highly triggering. If you need to, remind your family that your body and eating habits aren’t up for discussion. Overall, eat mindfully, have a game plan if you know you’ll have limited food options (like bringing a hearty side dish to eat for your main course if you don’t eat turkey), and consistently remind yourself that nourishment should be pleasurable—stress about food is worse for your body than any Christmas cookie or cup of eggnog. 

      If family get-togethers are triggering…
      Maybe you don’t get along with certain family members or maybe your family events can just be draining. Maybe you have family members who do not agree with your political or core beliefs, argue through every get-together, or make you feel stressed/pressured. Missy McCrickard, an energy healer, breathwork facilitator, and wellbeing coach, suggested setting boundaries with your family members or removing yourself from the situation altogether. It’s OK to say “No thank you” or “I can’t engage in this conversation.” When setting boundaries, let your family know the boundaries beforehand so they know what will or will not happen when you are together. You can also let them know you will remove yourself from the situation if you do not feel respected or comfortable. You cannot control anyone but yourself, so setting what your personal boundaries and reactions will look like is crucial for navigating tricky family dynamics.

      If you feel lonely during the holidays…
      Whether this time of year reminds you of family members who are no longer in our lives, you feel sad not seeing family this year, or the season is a reminder that you don’t have the relationship or family you want, the holidays can feel lonely. Dr. Rebecca Leslie, a psychologist and owner of Best Within You Therapy & Wellness, said that connecting in whatever way feels fulfilling to you is the most important thing to do when you’re feeling lonely. Set up friendsgivings, gift exchanges, or get-togethers (even if they’re virtual) with people who make you feel loved and supported. “If you’re feeling alone, know that you are not alone in feeling that way,” Dr. Leslie said. “Try to be kind to yourself and practice self-compassion.” Talk to yourself as you would your best friend or little sister, spend time with your favorite hobbies, books, people, and movies, and say ‘no’ to anything that doesn’t make you happier. Practicing self-compassion and fostering connection can help ease loneliness.

      If you’re sober during the holidays…
      If you find that many holiday traditions rooted in a partying or drinking environment feel triggering to your sobriety in any way, set boundaries and seek support. Beth Bowen LMSW, a coach for alcohol-free and sober-curious women, suggested managing your physical, mental, and emotional energy by making sure you are getting extra sleep, turning down invitations to events you don’t want to attend, fueling your body with nutritious food, and exercising regularly. These practices can help you feel grounded so you can make choices that help your body feel best. If you feel uncomfortable being sober in an alcohol-focused environment, bring your own non-alcoholic beverage or perfect your non-alcoholic order so you can have something tasty and celebratory. This can be a mocktail, non-alcoholic beer/wine, or something like sparkling water. 

      If you are financially stressed during the holidays…
      While this season should be more about spending time with loved ones than spending money, we often like to show our love with gifts come the holiday season. Beyond our shopping list, we spend money on new outfits, food and drinks to bring to parties, travel expenses, etc., which can all really add up. “First and foremost, remember you are not alone,” said Sara Kuburic, a holiday triggerspsychotherapist, consultant, writer, and columnist. “Stick to your budget, be honest with people you are spending time with, and find traditions that are more affordable or free.”
      Good news: Gifting doesn’t have to break the bank. Homemade gifts like jewelry, candles, or art can help erase some of the expenses and can even be more personal and thoughtful than a store-bought gift. Lastly, while it can be a bummer to say “no,” try setting boundaries around foregoing gift exchanges or events that cause you more financial stress than enjoyment. Instead, make plans with loved ones for activities that won’t cost a lot of money (and stress): a virtual catch-up, movie night at home, walking around the neighborhood to look at the lights, or a potluck and BYOB dinner (so you’re not in charge of providing all the food and drinks). 

      And no matter what you feel triggered by…
      Practicing consistent self-care is crucial all year long but especially during extra stressful or triggering times like this season. “Make a schedule every day so you can plan ahead and schedule in ways to care for yourself,” suggested Dr. Elizabeth Lombardo, PhD, a celebrity psychologist, keynote speaker, and author. “Determine which days will be particularly demanding and plan self-care activities before, during, or after those days.” Also, when you feel triggered in the moment, have a game plan. Try grounding yourself by taking 10 deep breaths from your belly, journaling, venting to a trusted loved one, or any other coping skills you have in your toolbox. Lastly, you should not be triggered, struggling, or coping alone. Seek support from friends, family, or a therapist.

      Anxiety, toxic family relationships, and depression can feel isolating, but you shouldn’t have to feel as though you’re going through it alone. Please reach out to your doctor, a therapist, or another trusted professional for support.
      National Suicide Prevention Lifeline: 1-800-273-TALK (1-800-273-8255)
      Crisis Textline: text CONNECT to 741741
      If you are struggling with an eating disorder or with disordered thoughts or behaviors regarding food and eating, please seek help. Call the National Eating Disorders Association Helpline at 1-800-931-2237 for support, reach out to a qualified medical professional, or, for a 24-hour crisis line, text “NEDA” to 741741.

      35 Gratitude Affirmations To Help You Get Through the Holidays
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      10 Books To Read if You Want To Improve Yourself

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      The cliche of “finding yourself” always made no sense to me until I actually did. But finding out who you are and what makes you unique just skims the surface. Discovering what makes me truly happy, the kind of people I want to surround myself with, and what motivates me to work hard has shaped who I am and what I will become. A huge part of this has been self-improvement books. I mean, we gotta learn how to be our best selves from someone else, right? It can be difficult to find the best self-improvement books for you, as every self-discovery journey is pretty tailored. We’ve made it just a little easier by rounding up some of our favorites to get you started.

      Cara Alwill Leyba
      Style Your Mind
      This read made me finally understand what I was missing in order to be successful: KNOW YOURSELF *cue Drake voice*. This workbook forces you to contemplate your goals and desires, and because the book is so gorgeous, I focused on including more than just scribbles and half-thought out responses. After working through this, I have a stronger understanding of what I want out of my life and how I’m going to get there.

      Eckhart Tolle
      A New Earth
      To no one’s surprise, Oprah was right. I was really apprehensive of this book at first – the entire concept of an “ego” just seemed a little weird. Boy was I wrong! This book is perfect for anyone who struggles to let things go. I have a tendency to get obsessive about things; I always want to be better! Tolle addresses this through his explanations of the ego while providing some actually pretty common sense resolutions to that stress in your daily life. Reading this finally allowed me to realize what causes stress and anxiety in my life and encouraged me to change those things.

      Maureen Johnson
      How I Resist: Activism and Hope for a New Generation
      Finding my voice in my activism has been difficult. I am a privileged woman and can sometimes feel like I don’t have any experiences or insight to bring to the table. Regardless of where you stand politically, this book discusses more about how you can fight for change and the hope that comes along with that. This is really aimed at a teen audience, but I took away a hope and excitement for the future as an adult. Not to mention the incredible list of contributors on this makes it a necessary read.

      Jolene Hart
      Eat Pretty: Nutrition for Beauty, Inside and Out
      This is not your typical recipe book. Eat Pretty simplifies the whole idea of “holistic nutrition” and makes food easy. I’ve always had a negative relationship with food, and this book has reminded me over and over again (I’ve read it a few times!) the ways in which food can nourish and support my skin, hair and bones and the energy it gives me to go through my day. Now I’m not saying I didn’t have a donut for breakfast this morning, but if you’re looking for a new way to look at food and improve that relationship, this is the read for you.

      Brené Brown
      Daring Greatly
      If you’ve ever seen Brené Brown’s amazing podcast about shame and vulnerability, this is basically its mom. I’ve always been a pretty open person, but this book took it to another level. One of the hardest things to learn is being vulnerable, and this book does an incredible job at explaining why it is so difficult and provides the little steps we can take to learn how. Brown includes several anecdotes to share just how she struggles with this same thing even though researching and discussing shame is her job. I might be biased as this is one of my favorite self-development reads, but this is one I would most certainly pick up if I were you.

      Things No One Will Tell Fat Girls
      Sleeveless tops, shorts, bathing suits – summer can be rough if you have any issues with body images, and unfortunately, that is something many women experience. This book is not only a fun read, but everything Jes Baker says is backed up by research, making her advice feel even more credible. Don’t struggle with body image issues? (Woohoo!) Baker gives tons of advice on just living unapologetically yourself, which I think everyone could really benefit from.

      Shannon Kaiser
      The Self-Love Experiment
      As a self-proclaimed perfectionist and atychiphobic (fear of failure!), I can get pretty hung up on every little mistake I make. The Self Love Experiment is that bit of encouragement to get me out of those thoughts and remember just how much good my failures can do. Kaiser takes you on her journey to self-love and acceptance, and through her true testimony, I started to realize more about my own journey as well. She’s candid and real and doesn’t lead you on that self-love is a quick fix. Also, having a little reminder that you’re more than a sum of your failures is pretty powerful.

      Dan Harris
      10% Happier
      As a journalist, I already knew I’d identify with Dan Harris. As I read through his struggles with anxiety and panic attacks, though, I began to realize just how relatable he is to so many of us. 10% Happier chronicles his experience working on ABC News, what it was like having a panic attack on the air and how meditation and mindfulness helped him get a handle on his anxiety. Anyone who’s even slightly curious about meditation but doesn’t know where to start, look no further.

      Katty Kay and Claire Shipman
      The Confidence Code
      For those who are more left brained, this is the one for you. The Confidence Code utilizes research and science to discuss confidence: why we want it and why it’s so hard to get. Both authors are journalists and do a great job of making the neuroscience understandable for someone who knows nothing about DNA. This book showed me a new way to look at being confident in myself all while providing the tools and stories I needed to actually start my own journey toward it.

      Gabby Bernstein
      Super Attractor: Methods for Manifesting a Life Beyond Your Wildest Dreams
      No matter your experience level with the Law of Attraction, Gabby Bernstein makes it simple and effective. The Law of Attraction is about more than manifesting sports cars and diamond jewelry, and this book shows that it can be as simple as changing your mindset for a positive one. This dives pretty deep, so expect to take lots of notes.

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      PSA: The Holidays Can Seriously Mess With Your Gut Health—Here’s How Experts Prevent It

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      From Thanksgiving turkey to New Year’s champagne, the holidays are full of delicious indulgences, favorite foods, and a busy social life, which are all fun and games until the gut health issues and digestive drama kicks in. There’s a reason that “holiday belly” is a thing and our digestive symptoms either worsen or resurface when the season starts. Maybe you even expect a constant stomachache from now until January or stock up on digestive enzymes and anti-gas pills this time of year (if you ask me, the real Grinch is painful bloat and constipation).
      The good news is that gut issues don’t have to be a given with the holiday season like the ugly sweater your mom will make you wear or the embarrassing cards she’ll send to relatives. Gut issues are typically due to specific problems and routine changes that come around this time of year, which means they are manageable. Because I’m personally over the digestive drama, I asked experts how to keep my gut health in check without giving up my favorite foods and traditions. Here’s what they said. 

      What makes gut health worse during the holidays?

      Lack of routine
      Turns out, your gut might not be as spontaneous as you are. Packed schedules, holiday travel, and a totally abnormal diet are all factors that can affect gut health. “The gut thrives in routine, especially when it comes to sleep, exercise, and meals,” explained Erin Judge, RDN, a registered dietitian nutritionist, gut health expert, and founder of Gutivate. “The holiday season throws off routines, thanks to travel, busy schedules, and shorter days. This can confuse the gut and lead to digestive symptoms, especially changes in bowel motility.” Just like your sleep cycle and menstruation cycle, your gut works best when it’s on a cycle too. When you’re eating at unfamiliar times (like late at night) or your body is going through general routine changes (like changing time zones), your gut might be affected.
      “When we’re changing time zones or even just out of normal routine, our internal rhythms are disrupted, often causing the metabolism to be less effective,” agreed William Siff, a licensed acupuncturist, clinical herbalist, ethnobotanist, and health educator who founded Goldthread Tonics. “Weaker digestive fire leads to slower digestion, which will cause gas, bloating, inflammation, and more.” It’s not just about what you eat during the holidays that wrecks havoc on your gut (but more on that below)—lack of consistency in all areas of your life can lead to weakened digestion and a confused gut. 

      Chronic stress
      If you think your packed schedule, growing shopping lists, and family turmoil only affects your sanity, think again. Stress levels are a huge factor in gut health because the gut and brain are connected (via the gut-brain axis). “The gut and the brain communicate, so stress can cause us to clench muscle groups and hold tension in our abdomen, which can affect digestion,” explained Willow Jarosh, MS, RD, a dietician nutritionist and expert for Health-Ade. “Stress can also lead to changes in movement in the gut, and stress-related gut symptoms can vary (like constipation, diarrhea, gas, bloating, cramping, etc.).” 
      “The stress of the holiday season can increase cortisol levels, which sends the body into the sympathetic nervous system state,” Judge agreed. “During this state, the digestive system also goes into a state of stress, which can lead to changes in bowel motility and bloating.” Stress can affect gut symptoms by changing the chemical messages passed along on the gut-brain axis and also because we often hold tension in our abdominal muscles, which tenses the gut, causing cramping, gas, constipation, or irregular bowel movements. “Tension forms in the gut area when we’re feeling stressed, and these tight muscles in our diaphragm make digestion harder,” Siff explained. Bottom line: Stress is not just something you know you should improve eventually—it deserves to be the #1 priority when taking care of your health. 

      Abnormal diet
      No surprise here: Those sugar cookies, spoonfuls of gravy, and glasses of holiday punch are not your gut’s BFFs. “Holiday foods are higher in sugar and fats that slow down the gut due to malabsorption and are lower in fiber that helps regulate the gut and improve the health of gut microbes, leading to bloating and discomfort,” Judge explained. Your favorite holiday foods from a cup of eggnog to cornbread casserole are often less nutritious because of the high sugar content (who can say “no” to gingerbread?) and contain less fiber, which is an essential nutrient to keep the gut healthy and keep you regular.
      So while our holiday diets typically have less fiber that feeds the good bacteria, the increased amount of sugar is feeding the bad bacteria. “We likely eat more sugar this time of year, which can imbalance the gut microbiome and allow the bad bacteria to grow,” Siff said. However, the answer is not to avoid all of your favorite foods for fear of a gut flare-up. In the end, a rich meal or a sugary cookie here and there is not going to majorly affect your gut (and the body is meant to detox all on its own), but changing your diet and eating less crucial nutrients over a period of time can cause uncomfortable gut symptoms. 

      How to keep your gut healthy during the holidays:

      Stay consistent whenever you can
      Yes, routine is crucial, but our routines don’t have to be perfect to be beneficial. You don’t need to leave a holiday party early if you’re having fun just to keep your regular bedtime, and you shouldn’t forego traveling to keep your gut in check. This also doesn’t mean you have to fit in a 60-minute workout every single day or bring a container of your go-to meal to a holiday dinner, all in the name of “consistency.” Instead, be consistent where you can, whether it’s having the same morning routine (no matter where you are or what time it starts), getting seven to nine hours of sleep (even if that means 1 a.m. to 8 a.m. instead of your usual 10 p.m. to 6 a.m.), and fitting in movement (whether its a 60-minute workout or a walk around the block with your mom). 
      Judge recommended eating meals throughout the day, getting enough hours of sleep every night, and fitting in movement, because any amount of consistency helps keep your gut stay happy. But consistency doesn’t have to mean doing the same thing every day—it can simply mean taking time to check in with your body. “Try to carve out time each day to do something that helps you connect to your body, whether that’s a meditation or a walk without your phone,” Jarosh recommended. “Try to keep sleep consistent, hydrate throughout the day, don’t start a diet or try to skip meals in preparation for holiday meals, and practice strategies to avoid diet-related talk or feel the need to detox (that can cause stress on both the mind and body).”

      Prioritize stress relief 
      “Health, especially in the gut, always begins with the mind because our core area is extremely sensitive and actually has more nerves than anywhere besides the spine,” Siff explained. In other words, staying positive and seeking joy (including joy with food!) is not only good for your experience but also good for your gut. Judge recommended prioritizing habits that can help your body move into the parasympathetic nervous system state, or “rest and digest.” “This can be done through diaphragmatic breathing, mindfulness exercises, meditation, and adequate sleep. Starting your meals with breathing and mindfulness can also help you digest your food better and have less discomfort,” she said.
      In general, doing whatever you can to keep stress levels down can have a huge effect on your gut, digestion, and symptoms. So when you’re about to go ham (pun intended) on a huge holiday feast? You know what to do: Take some deep breaths, eat mindfully, and enjoy every bite without one bit of shame, guilt, or regret.

      Start strong in the morning
      Have you ever skipped meals or ate light snacks throughout the day, knowing you were going to a big holiday party at night and thought it was best to save room or calories? Yeah, same. In reality, the body does not work that way. If you go into a holiday buffet or extravagant dinner without properly nourishing your body throughout the day, you’ll be more likely to mindlessly binge, eat past the point of fullness, and not make mindful decisions of what you would really enjoy or what would nourish the body.
      Most importantly, breakfast is an essential chance to get in crucial nutrients that will help the gut stay healthy, even with added sugars and lack of fiber in other meals later in the day. “Starting every day with a breakfast rich in fiber is a guaranteed way to improve your gut health because prebiotic fiber is the fuel for probiotics and can help keep your gut healthy,” suggested Kara Landau, RD, a gut health expert and founder of Uplift Food. No matter what your holiday plans entail later, start the day off strong with a smoothie full of fruits and veggies, add leafy greens and onions to an omelet, or eat a side of fiber-rich fruits like berries to get in some added good-for-the-gut nutrients.

      Be mindful about meals
      Good news: Every expert I talked to agreed that you do not need to give up your favorite foods and that stress over food is worse for the gut than any cup of eggnog or slice of pumpkin pie could ever be. If you eat a diet rich in whole foods and nutritious fruits and veggies most of the year, a buttery dinner roll, plate of creamy Alfredo, or a few too many glasses of punch at the office party won’t make any difference. Instead of restricting, just be mindful. Your plate can (and should!) contain both the foods you love and the nutrients you know are going to make your body feel good.
      “The holiday season is a time for treats and indulgences, but your diet can still include gut-friendly nutrients,” suggested Sofia Popov, MSc, BSc, a microbiome scientist and founder of GUTXY. “Eating fiber helps your gut bacteria make short-chain fatty acids, which give your gut energy and keep digestion running smoothly.” Bottom line: Enjoy your favorite foods, but don’t skimp on the Brussels sprouts, salad, and pomegranate seeds—your plate and your gut have room for it all. 

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      8 Things To Do When the Sunday Scaries Set In

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      One of the pure banes of adulthood is the dreaded Sunday Scaries. Typically following a blissfully unaware weekend, the Sunday Scaries creep into your mind on a Sunday morning, fully setting up shop and wreaking havoc by the afternoon. They bring with them feelings of intense doom, despair, and usually a little self-doubt and loathing, just for good measure. Ultimately, your mind turns to your job, then your career, and then every life choice you’ve ever made. Instead of giving in, give these tips a try to take back your weekend fun. 

      1. Get chores done at the end of your work week
      We’ve all been guilty of barreling down the office door at 5 p.m. on Friday, hoping to find some work-week relief in the bottom of a wine glass. This blissfully unaware state spills into Saturday and then early Sunday morning, and soon you’re left staring at a massive to-do list, a pile of laundry, and an empty fridge by Sunday afternoon. The anxiety sets in, you wonder where the weekend went, and you’re now panicking to get your chores in order so you can pretend you’ve actually got a pulled-together life. Sound familiar?
      Instead of leaving all your unpleasant-but-necessary tasks for Sunday, try to complete them on Friday or another weeknight. This means picking out outfits for the week, meal prepping, and grocery shopping. Sunday is now your day to enjoy, with tasks already sorted for the week ahead.

      2. Finish work tasks on Friday and make a to-do list for Monday
      Does the phrase “that’s a problem for Monday” sound familiar? Many times, the biggest source of the Sunday Scaries is the loose ends we leave at work on Friday, being both too unmotivated to complete them and too naive to realize that we probably won’t remember where we left off. Nip this problem in the bud by leaving your desk and inbox super tidy, with detailed notes that’ll jog your memory on Monday. I like to spend the last 15 minutes at my desk on Friday writing a detailed to-do list for Monday, which usually saves me a half hour of trying to remember what I needed to do when Monday finally hits. 

      3. Set a loose weekend objective
      I often text my significant other on Friday (or Thursday, depending on how desperate I am for the weekend) about what I want to do over the weekend. It’s usually just one or two things and can range from the ambitious and specific (“I want to go on a hike”) to something more low-key (“can we just sleep all weekend?”). He usually agrees to my proposals, and then we have a framework for our weekend. It helps us plan fun activities amongst the chores and obligations and also makes us consciously think about what we need to feel recharged on any given weekend. As an extreme planner and goal setter, this tip has helped me feel accomplished and rejuvenated when I get back to my desk on Monday because I feel like I accomplished what I intended to.

      4. Completely unplug
      It’s tempting to want to glance at your emails over the weekend to stay on top of any major issues and gear up for the following week, but I’m going to tell you right now that you need to stop. It’s a soul-sucking task that will leave you feeling drained and resentful. I’ve personally been guilty of “just checking” my work emails at 2 p.m. on a Sunday and then having my whole day ruined over an issue I can do nothing about until the next morning. Unless your job requires you to be on call, deactivate all work notifications over the weekend to avoid having your phone become a source of anxiety. If you truly cannot imagine yourself unplugging all weekend, allow yourself a few minutes of skimming time Sunday night to help put your mind at ease and prep for the work week.

      5. Treat your weekends as mini vacations
      Avoid getting into weekend ruts and instead think of each weekend as a vacation and opportunity instead of mindlessly going through your typical weekend routine. This mindset shift can help you feel recharged and relaxed come Monday morning, and I encourage you to do enjoyable things over your weekend. The idea is to treat your two days off as a complete break from your everyday life by stepping away from work, chores, and other obligations as much as possible. This is your chance to finally try out that brunch spot, take a painting class, or just walk through the park without interruptions. It’s two full days to relax and recharge the skills you use at work.

      6. Do something fun Sunday night
      Planning an activity for Sunday night means two things: You have to get all your sh*t done before and you have something to look forward to at the exact time Sunday Scaries rears its ugly head. It usually helps if this activity is relaxing, such as trying out a new dinner recipe, meeting a friend for dessert, or reading your favorite book. Treat those last fleeting moments of your weekend freedom as what they are: freedom. 

      7. Plan a Monday treat
      Carry some of that weekend “treat yo’ self” magic into your Monday and give yourself something to look forward to every week. Maybe Mondays are the day you get UberEats and binge watch Netflix or take yourself out for lunch at your favorite deli. Pick something you look forward to, no matter how small, and make it your Monday thing. Don’t allow this treat any other day of the week (especially on the weekends!). You’ll be looking forward to the start of the week in no time. 

      8. Ask yourself why you feel this way
      It’s normal to occasionally dread the work week, no matter how much you enjoy your job. Sometimes just identifying the stressor (like a meeting with your boss first thing Monday morning or having an overly packed schedule) can be enough to help you feel empowered enough to face it. Often times, the stress from one or two things can be overwhelming and manifest itself into something bigger and scarier. Chatting with your partner or friend about your feelings can often help put the stress to rest. If your anxiety about Mondays is crippling week after week, it’s time to address why. Sometimes these dark feelings can be cause for a re-evaluation of a career or serious chat with your boss about work-life balance or work-related issues. 

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