The holidays can be joyful — and also completely exhausting.
If you’re a midlife woman juggling work, family, changing energy levels, and a body that doesn’t always respond the way it used to, December can feel less like a celebration and more like a test of endurance. You’re not looking for more information. You already know what you should do. What you want is support that actually fits your life.
As a coach who works with women in this season — and lives it too — I know that wellness during the holidays has to be realistic, flexible, and rooted in both science and compassion. That’s why these tips are simple, doable, and designed to support your body and nervous system without adding more to your plate.
Here are five holiday survival tips that meet you where you are — not where the internet thinks you should be.
- Hydration Before Hustle
Before coffee, before errands, before the day runs away from you — drink some water.
Hydration supports energy, digestion, joint health, and even mood, which can all feel a little off this time of year. This isn’t about perfection — it’s about giving your body a steady foundation before the busyness kicks in.
Simple action: Drink 1-2 glasses of water when you wake up.
- Lead with Protein (Not Restriction)
Holiday food doesn’t need rules — but our bodies still benefit from, and require nourishment.
Starting meals with protein helps stabilize blood sugar, supports muscle (especially important in midlife), and reduces that rollercoaster feeling of crashes and cravings. This isn’t about avoiding holiday foods — it’s about feeling better while enjoying them.
Think: eggs, yogurt, chicken, fish, beans, or protein-rich snacks before sweets.
- Walk, or Dance It Out
Movement doesn’t have to look like structured workouts this month.
Walking supports circulation, digestion, joint health, and stress relief — and it’s one of the easiest ways to stay connected to your body during a busy season. Dancing adds another layer: it boosts mood, improves coordination and balance, supports heart health, and can be deeply regulating for your nervous system.
Whether it’s a short walk outside or a few songs in your living room, movement that feels enjoyable counts — and often does more than pushing through something rigid.
- Stretch Daily
Daily stretching helps maintain mobility, reduce stiffness, improve circulation, and support recovery — all especially important in midlife.
Stretching doesn’t need to be long or complicated to be effective. A few minutes each day can help your body feel more comfortable and resilient, especially when routines are disrupted or stress is high. Many women find that stretching before bed is an easy habit to maintain — it signals your body to slow down and can support better sleep — but any time of day works.
Consistency matters more than timing.
- Speak to Yourself Like Someone You Care About
How you talk to yourself during the holidays matters.
Speaking kindly doesn’t mean ignoring challenges — it means responding to them with understanding instead of criticism. If plans fall apart, workouts are missed, or your energy feels lower than usual, try asking: What would I say to a friend in this moment?
Gentle self-talk might sound like:
- “This is a busy season — it makes sense that I’m tired.”
- “Doing what I can today is enough.”
- “I can always come back to this.”
This kind of language reduces stress, supports emotional regulation, and helps you stay connected to your wellbeing — without shame or pressure.
A Final Holiday Reminder
You don’t need to “get through” the holidays perfectly to be well. You’re allowed to rest, enjoy, pause, and begin again — anytime.
If this season looks quieter or slower than you expected, that doesn’t mean you’re falling behind. It might mean you’re listening—and that’s a great gift we can give ourselves.
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