The holiday season is quickly approaching. Spending time with family and friends can sometimes disrupt our normal schedule/routine. Here are some tips to help stay on track during the holiday season.

Keep Moving – Physical activity can get crowded out. Being active can help make up for eating more than normal and can help reduce stress. Exercise keeps your metabolism going, helps digest and burn off calories, and can stabilize your mood. Play with your kids/grandkids/friends – go for a walk or play outdoor games -- frisbee, badminton, hide-and-seek, cornhole, or go for a bike ride.

Drink more water -- Drinking a few glasses of water before a big party will make you feel fuller, resulting in eating less. Twenty ounces of water 20 minutes before each meal keeps you hydrated and reduces cravings and calories when you eat. Limit the consumption of alcoholic beverages and choose low-calorie drinks or water instead.

Take Care of Your Mental Health – Depression, anxiety, and stress levels can soar during the holiday season, due to extra demands, unrealistic expectations, or even sentimental memories. Take time for yourself and relax. Try practicing mindfulness activities like yoga, meditation, breathing, and gratitude. Mindfulness prevents us from ignoring our own physical and mental wellness and helps keep us from turning to unhealthy coping or avoidance mechanisms. Prioritizing our physical and mental wellness requires awareness, acceptance, and self-compassion. A little bit of self-care can go a long way.

Be mindful of what you eat – Choose the dishes you really love and can’t get any other time of the year. Mindful eating simply means enjoying whatever you eat by chewing slowly and relishing the food. Keep portion size in mind and stop when you feel satisfied (or even before that) so that you do not feel stuffed. Avoid the unhealthy cycle of binge eating and then fasting. Many foods that we eat during the holidays are fried, oily, baked, and loaded with calories. Try to include more fruits and vegetables in various dishes. Naturally available foods are rich in fiber, minerals, and nutrients and are fat-free.

Stick to a bedtime routine -- Going out more and staying out later can mean cutting back on sleep. Schedule early dinners if possible and try to have at least an hour or two between dinner and bedtime. Getting a good night’s sleep of 7-8 hours is the best thing you can do for yourself.

A little bit of proactive planning will come in handy during the holiday season. Keep in mind those people who may be calorie conscious or on a restricted diet due to a health condition. Most of all, remember what the holidays are about — celebrating, connecting, and spending time with the people you care about, family and friends. Take a deep breath, smile, and connect!

The FCC has established 988 as the new, nationwide, 3-digit phone number for Americans in crisis to connect with suicide prevention and mental health crisis counselors. This new number went into effect on July 16, 2022. People who call or text 988 will be connected to a trained counselor at a crisis center close to them. If a local crisis center is too busy to respond right away, the call is routed to one of 16 backup centers around the country. Veterans and Service members can reach the Veterans Crisis Line by pressing 1 after dialing.

The U.S. had one death by suicide every 11 minutes in 2020, according to the Centers for Disease Control and Prevention. Suicide was the second leading cause of death for young people aged 10-14 and 25-34. From April 2020 to 2021, more than 100,000 people died from drug overdoses. Studies have shown that after speaking with a trained crisis counselor, most Lifeline callers are significantly more likely to feel less depressed, less suicidal, less overwhelmed, and more hopeful.

If you feel suicidal or are worried about someone you know, you can call the National Suicide Prevention Lifeline at 988.