8 Steps to Navigating the Holidays through an Integrated Health Lens

Leaning into the Four Pillars

At She. Fully Alive, we understand that the holidays can stir up a complex blend of joy, pain, celebration, anxiety, and nostalgia. By tending to the four pillars of integrated health—mental, physical, social, and spiritual well-being—you invite balance into a season that can so easily tip into overwhelm.

The eight steps below support an integrated approach to navigating everyday life, but they are especially powerful when engaging in emotionally charged environments—whether those emotions are life-giving or draining.

1. Remember what you can and cannot control.

You are the only person you can control. You are responsible for your thoughts, feelings, and actions—just as others are responsible for theirs. Relinquishing the illusion that you can manage others’ emotions or behaviors is an act of profound self-care. If you feel yourself being triggered, step away. Slip into the restroom, inhale deeply to a count of eight, then slowly exhale while repeating the word release. This simple 60-second reset can help calm your nervous system and bring you back to center.

2. Lower your expectations.

Unrealistic expectations and comparison are two of the fastest ways to lose your joy. The holidays often illuminate where our boundaries and values differ from those we love. Assume positive intent in the moment, and if a lack of consideration becomes a pattern, make a different choice next time. If the meal doesn’t turn out or your planned activities fall flat, remember—it’s just one moment. Everyone is doing the best they can.

3. Create a plan.

Time with loved ones can be deeply nourishing when you approach it with intention. Build a schedule that allows you to be fully present rather than rushing from one obligation to the next. For gatherings that may be emotionally charged, set a time limit or meet in a setting that feels more supportive. Thoughtful planning allows you to honor both connection and your own well-being.

4. Move your body.

Whether you begin your morning with a turkey trot or enjoy a slow walk through the woods, movement is one of the most grounded ways to support your mental and physical health. Being outdoors amplifies the benefits, especially during winter months when sunlight is limited.

5. Tend to your spiritual life.

Make space for your spiritual grounding—whatever that looks like for you. Attend a religious service, spend a few minutes in quiet reflection, or start a simple meditation practice. Our lives are saturated with noise and busyness; intentional stillness helps us reconnect with ourselves and with something greater.

6. Honor your losses.

Holidays can intensify grief—especially the grief of relationships loved, lost, or unspoken. Light a candle and remember a meaningful moment. Create a ritual that honors your history. Add a favorite dish to your holiday meal, visit a cemetery, write a letter, or simply allow yourself to cry. Grief deserves space, and you deserve the care that comes with acknowledging it.

7. Limit or abstain from alcohol.

Alcohol may feel celebratory, but in excess it disrupts judgment and deepens emotional strain. A festive drink can still be joyful without the alcohol—try a cranberry and ginger ale spritzer or invite children to help craft a fun signature mocktail. Choosing clarity is a gift to both your body and your relationships.

8. Savor the moments just as they are.

With indulgent foods, increased social interaction, travel, alcohol, and the tryptophan-rich turkey, fatigue is normal. Let rest be part of the celebration. Sometimes the simplest moments—sitting together in comfortable quiet—become the memories we treasure most.

Closing Reflection

The holidays do not require perfection; they invite presence. By tending to your whole-person health—your mind, body, relationships, and spirit—you create space for meaning, connection, and gentleness in a season that can otherwise feel rushed and demanding. May these eight practices help you move through the coming days with clarity, compassion, and grounded joy. And as you navigate each moment, remember: you are allowed to care for yourself, to set what is down, to breathe deeply, and to choose what brings you fully alive.