The holiday season is full of festivity, but it also has its costs.   Feeling the loss of a loved one, financial burdens, or loneliness can be make you feel like the world is celebrating without you.  And even for the most party hardy, the extra food, travel, expenses, and busy scheduling can take a toll. Before the Thanksgiving turkey is even digested,  plans are being made for the next holiday- shopping lists, travel plans, social plans, and meal plans. So, as we count down to the New Year, along with your other lists and plans, I encourage you to give yourself the gift of a Wellness Plan.

This blog post is inspired by Nelson Robles, MSW, a kind and gentle man who works with me at my clinic running our Depression and Anxiety group.  As the seats are filling up this time of year, Nelson helps each person in the group to create a personalized Wellness Plan.  What the member’s find is that instead of feeling a victim to the season, by focusing on a plan of wellness, it empowers them to take proactive steps to navigate through. It helps each person identify their vulnerabilities and develop options that can serve as protective factors for the stresses they face.

There are many ways to make a Wellness Plan, but one of the simplest is the Bubble Method.  Take a blank piece of paper and draw about five medium size circles with room to write inside them.  Then begin to label each circle with an area of your life that may be of concern during the month ahead.  For example, circles might be labeled:  food, money, exercise, anger, and work. Try to narrow your choices down to the top priorities.  If you have too many circles, that alone will be stressful.  Then, begin to brainstorm some ideas for each of the categories of how you can take care of yourself in this area.  Wellness is the key.  The plan is not about fixing all your problems,  the goal is maintaining equanimity through a challenging period of time.  Now write your ideas in each of the five circles, using an action word in the positive.  For example, “I will eat protein for two meals a day” or “I will take a break from my house guests by taking a solo walk in the afternoon,”  instead of “I won’t eat too much,” or “I won’t let my brother make me angry.”.  

Try to come up with a few action plans for each area that you are concerned about.  Start by choosing one or two to implement and then build up as the month goes on.  Try to prioritize the items that will give you the most pleasure or relief.  For example, walking with your friend will give you social time, stress relief as well as exercise.  This Wellness Plan will not only be your guide and your source of inpiration, it will help you check in with yourself and maintain your attention on what tends to get dropped or forgotten in the hustle and bustle.  Don’t lose you in the midst of the season’s expectations.  Plan your well being, and be well with your plan.