Creating New Traditions: How to Foster a Holistic Approach to Holiday Well-being
by Dr. Supatra Tovar
The holiday season, while joyous for many, can also present a mix of stress, emotional challenges, and disruptions to our mental, physical, and emotional health. For some, it's the pressure to meet expectations; for others, it may be coping with loneliness or maintaining wellness habits amidst indulgence. But what if we could reimagine the holidays entirely—not as a chaotic sprint but as a season to pause, reflect, and create new traditions centered on holistic well-being?
As a clinical psychologist, registered dietitian, and fitness expert, I see firsthand how the holidays can destabilize even the most balanced individuals. It’s an ideal time, however, to intentionally shift the narrative and design traditions that align with our mind-body-spirit health. A holistic approach ensures that we nurture every aspect of ourselves during this time—body, mind, and relationships—while preserving the joy that makes the season so special.
Here’s how you can begin creating new, healthier traditions for the holidays:
1. Redefine Your Meaning of the Holidays
At its core, the holiday season is about connection, gratitude, and reflection. However, societal and cultural expectations often push us toward excess: over-committing, over-spending, over-eating, or simply overdoing it. By redefining what the holidays mean for you, you can create space for authenticity and intention.
Start with these questions:
– What values are most important to me during the holidays?
(e.g., peace, family, health, simplicity)
– Which traditions bring me joy, and which ones create stress?
– How can I align my actions with my priorities?
For instance, if you value meaningful connection over extravagant gift-giving, consider organizing a small gathering with close friends or family where everyone shares a personal story or memory instead of exchanging gifts. By realigning traditions to reflect your values, you empower yourself to experience the holidays on your terms.
2. Prioritize Mental Well-being
The holiday season can amplify emotional stressors, such as family conflict, grief, or the feeling of being stretched too thin. Prioritizing mental health isn’t a luxury—it’s a necessity.
Practice Mindful Reflection: Schedule time for quiet reflection, even if just 5-10 minutes a day. Journaling prompts like “What am I most grateful for this season?” or “How can I practice kindness to myself today?” can help ground you.
Set Boundaries: It’s perfectly okay to decline invitations or take breaks when you need to. Respect your emotional bandwidth. Remember, saying "no" to others sometimes means saying "yes" to yourself.
Embrace Rest: In a season full of hustle and bustle, rest is an act of rebellion. Schedule downtime intentionally—whether through reading, meditation, or simply watching a favorite movie—to replenish your mind.
3. Shift the Focus from Food to Nourishment
Food often takes center stage during the holidays, which can trigger guilt, anxiety, or cycles of restriction and overindulgence. Instead of labeling food as “good” or “bad,” reframe eating as an opportunity to nourish your body and soul.
Make Food Mindful: Savor each bite. Notice the flavors, textures, and how the food makes you feel. Eating slowly allows you to tune into your body’s hunger and fullness cues.
Create Joyful Rituals: Involve loved ones in meal preparation to make it a bonding experience rather than a stressful task. Share recipes that are meaningful to your family’s history or explore healthier versions of holiday favorites.
Balance, Don’t Deprive: Enjoying seasonal treats is part of celebrating. When paired with nourishing foods like vegetables, whole grains, and lean proteins, there’s no need for guilt.
By focusing on how food can bring both joy and nourishment, you can foster a healthier relationship with eating during the holidays.
4. Incorporate Movement into Celebration
Exercise isn’t about compensating for what you eat; it’s about feeling good in your body and boosting your energy during an exhausting season. Movement can easily become part of your holiday traditions.
Ideas for Movement-Based Traditions:
Organize a post-meal family walk to enjoy fresh air and conversation.
Host a holiday dance party with your favorite seasonal playlist.
Sign up for a charity walk or 5K run with friends to celebrate health while giving back to your community. The key is to shift the mindset from exercise as a chore to movement as joyful
self-care.
5. Nurture Connection—With Others and Yourself
Connection is one of the cornerstones of a fulfilling holiday season. But connection isn’t just about spending time with others—it’s also about reconnecting with yourself.
Strengthen Bonds: Make time for one-on-one moments with loved ones. A phone call, handwritten note, or shared meal can mean far more than large, overwhelming gatherings.
Practice Self-Compassion: The holidays may stir up feelings of comparison or inadequacy. Offer yourself the same kindness you would a friend. Let go of perfection and embrace the present moment, flaws and all.
Create Meaningful Traditions: Whether it’s volunteering, visiting loved ones, or hosting a gratitude circle, find ways to honor connection over consumerism.
6. Cultivate Gratitude and Presence
One of the most transformative practices during the holidays is gratitude. By shifting focus from what’s missing to what’s present, you naturally nurture joy.
Gratitude Practices to Try:
– Keep a family gratitude jar where everyone writes what they’re thankful for throughout the season.
– Start or end each day with three things you appreciate about your life or relationships.
– Slow down and notice the small moments: the twinkle of lights, a child’s laughter, or the warmth of a cup of tea.
Presence is equally important. When you focus on being rather than doing, you’re able to fully experience the richness of the season.
A Holistic Holiday Season
Creating new traditions that prioritize holistic well-being doesn’t mean abandoning what you love about the holidays; it means expanding it. By redefining the season in a way that aligns with your values, nurturing mental health, embracing mindful nourishment, joyful movement, and meaningful connection, you can transform the holidays into a time of restoration and joy.
The holidays are not about perfection or pleasing others. They’re an opportunity to pause, reflect, and celebrate what truly matters—your health, your relationships, and your ability to live with intention. Start small, and trust that every choice you make toward holistic well-being is a step toward creating a season that feels truly nourishing, not just for this year but for years to come.
Dr. Supatra Tovar is one of the few clinical psychologists in the nation who is also a registered dietitian and BASI Certified Pilates fitness expert. Dr. Tovar teaches clients how to use research-based techniques in behavioral psychology, nutritional science, and exercise kinesiology to overcome complex challenges. She harnesses the different disciplines of her unique background to show her clients how small modifications to daily habits can transform mindsets, enhance personal relationships, and accelerate professional trajectories. Dr. Tovar has helped clients navigate through trauma, eating disorders, depression, anxiety, and grief.
Driven by her deep understanding of the mind, body, and nutrition and by personal experiences that revealed their interconnections, Dr. Tovar founded ANEW, Advanced Nutrition and Emotional Wellness, to offer simple routines to improve your mindset, your health, and your spirit. The flagship online video course, "Deprogram Diet Culture," guides participants through the successful 7-step method she has employed to help clients break free from the destructive cycles of dieting and weight gain. A condensed version of the course is available as a book Deprogram Diet Culture: Rethink Your Relationship with Food, Heal Your Mind, and Live a Diet-Free Life. For more information go to
www.anew-insight.com and www.drsupatratovar.com. LinkedIn: https://www.linkedin.com/in/drsupatratovar/
