Local Experts Weigh In: How To Be Well After The Holidays

VIRGINIA—There's no time like the new year to get a fresh start, whether it's for your career, relationship or wellness. But let's admit it—making changes after the holidays is never easy when we're returning to your busy work routine or feeling the winter blues. Psychologist Eleni Boosalis of Del Ray Psych in Alexandria says we spend the holidays "giving, giving, giving" and by January "we are depleted."

The same goes for physical wellness, with frigid weather keeping us inside and near tempting foods. "Around the holidays, it can be especially tough to maintain your focus on your fitness routine," says David Rudy, a four-time Ironman and the owner of Snap Fitness locations in the Alexandria area. "With fewer daylight hours available, cooler temperatures and an increased availability in rich meals and desserts both at home and holiday parties, many of us struggle."

It doesn't help that many set New Year's resolutions that are difficult to fulfill. In fact, health experts suggest setting more short-term, realistic goals or ditching the New Year's resolutions altogether. Patch has rounded up suggestions from local experts in Northern Virginia on getting physically and mentally well after the holidays.

Below are their tips for mental and physical wellness, as well as New Year's resolutions:

Beat the blues by making a difference

Many people think about giving back during the holidays, and that's something that can continue into the new year. Boosalis recalls one client that can feel down around the holidays without family around. But this client volunteers at a homeless shelter or food bank, ultimately breaking that negative thinking and changing her perspective.

"She said it's amazing that you cannot feel depressed or sad when you're doing that," says Boosalis.

Find time for self care

In between work, your kids' activities and other family obligations, it can be easy to overschedule. Boosalis "It's really making the time and space for self care," she says. "Saying no to a lot of things can be really freeing."

Even when your week is busy, there are simple ways to stay active.

"If you don’t have time for your normal routine, break it up and do 5 or 10 minute exercise bursts throughout the day," says Brooke Sydnor Curran, founder & CEO of the nonprofit RunningBrooke in Alexandria. That could include walk breaks, taking the stairs, or doing push-ups and chair dips on a stable desk or chair.

Let a trainer take care of your fitness plan

If you can make time for a rigorous fitness routine, let a personal trainer plan it for you. "Your trainer will create workouts based on your goals and needs and then hold you accountable," Rudy says. "Many personal trainers will also design workouts for their clients, even when they are out of town."

Find something to look forward to

After holiday gatherings and all the events surrounding the holidays, January can feel empty. Boosalis suggests finding an event in the near future to look forward to. That can also include planning ahead for a summer vacation or other big event.

Don't be afraid to indulge

Krista Chichester, owner of Cycle Chi in Vienna, admits it's hard to stay fit with all the food and drinks around during the holidays and winter. But you don't necessarily have to give up treats. Rather, it's about balancing countering the unhealthy foods with exercise. "Schedule your workouts as you would schedule your parties and social activities so you [match] your calorie burn with your calorie intake," says Chichester. "It’s okay to indulge a bit if you know you will burn it off with a good workout the next day." She suggests wearing a heart monitor to get an accurate calorie burn count, since machines can overestimate.

Scrap the traditional New Year's resolution

It's tempting to set New Year's resolutions like losing 30 pounds. Boosalis says people often set up daunting goals with no steps to get there. She suggests setting goals broken into small steps rather than one big New Year's resolution.

Similarly, Chichester suggests setting goals involving numbers of activities rather than pounds or vague goals like getting fit.

"Having a workout buddy can help keep you stay motivated and accountable for your workouts, too, she says. "But most importantly, choose a workout that is fun because if you don’t like doing it then you won’t stick with it."

These goals can be easily attainable, such as 20 minutes a day walking, according to Curran. "Put your start date in your calendar and tell a friend or spouse what you’re going to do — this is a great way to be held accountable! Start small and incrementally increase [your] time and distance. Better yet: "incorporate family and friends, or a pet into the fun!"

Know the risk factors of depression

While it's common to feel sad after the holidays, you should seek help if you're experiencing depression or having suicidal thoughts.

"When it becomes diagnosable is when it starts to interfere with your everyday functions," says Boosalis. Some signs can include fatigue, change in behavior, insomnia, weight gain or loss, mood swings, and feelings of isolation and guilt.

Anyone struggling with mental health can get help by calling National Suicide Prevention Lifeline at 1-800-273-8255 or visiting this website.

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