Navigating the Holiday Season: Tips for Staying Healthy and Managing Stress
Navigating the Holiday Season: Tips for Staying Healthy and Managing Stress
By Dr. Jeanna M. Barsamian, PT, DPT, OCS, ATC, CSCS
Clinical Director of Therapy
The holiday season, with its festive cheer and family gatherings, can also bring about a whirlwind of stress and health challenges. From overindulging in holiday treats to dealing with the pressure of gift-giving, it’s easy to feel overwhelmed. However, with a few simple strategies, you can navigate the holiday season while maintaining your health and managing stress effectively.
1. Maintain a Balanced Diet
With an array of tempting holiday treats, it’s easy to stray from a balanced diet. However, maintaining a healthy eating routine is crucial. Try to fill your plate with fruits, vegetables, lean proteins, and whole grains. Allow yourself to enjoy holiday treats, but in moderation.
2. Stay Active
Regular physical activity is a great way to keep your body healthy and manage stress. Whether it’s a brisk walk in the snow, a yoga session, or a dance-off to your favorite holiday tunes, find an activity that you enjoy and make it a part of your daily routine.
3. Get Adequate Sleep
The hustle and bustle of the holiday season can disrupt your sleep schedule. However, adequate sleep is essential for overall health and stress management. Aim for 7-9 hours of sleep per night and establish a regular sleep schedule.
4. Practice Mindfulness
Mindfulness can help you stay grounded amidst the holiday chaos. Whether it’s through meditation, deep breathing exercises, or simply taking a moment to appreciate the holiday decorations, mindfulness can help reduce stress and increase feelings of well-being.
5. Plan Ahead
Last-minute shopping and planning can contribute to holiday stress. Start your holiday preparations early to avoid the rush. Make a list of tasks and spread them out over the weeks leading up to the holidays.
6. Set a Budget
Financial stress can add to the holiday pressure. Set a realistic budget for gifts, food, and other holiday expenses. Remember, the value of a gift is not determined by its price tag but by the thought put into it.
7. Stay Hydrated
Amidst the holiday cheer, don’t forget to drink plenty of water. Staying hydrated can help control your appetite, keep your skin glowing, and even help manage stress levels.
8. Take Time for Yourself
Amidst the holiday festivities, don’t forget to take time for self-care. Whether it’s reading a book, taking a warm bath, or simply enjoying a quiet moment with a cup of tea, taking time for yourself can help recharge your batteries and manage stress.

Remember, the holiday season is a time for joy and celebration. With these tips, you can navigate the holiday season while staying healthy and managing stress effectively. Cheers!
The average American gains 7 pounds every holiday season. Don’t let that be you. For every 10 pounds of weight, it’s an extra 50-60 pounds of force with every step you take. Therefore, weight gain can wreak havoc on your body and joints over the holidays, in addition to increased inflammation from excessive sugar. Don’t skip meals in anticipation of a large holiday meal or family gathering. It is best to stick with eating your 3 regular meals, and take small bites of all your favorite treats, versus overindulging in large quantities because you have starved yourself.
In addition to all the errands, shopping, cooking, decorating and parties, set an alarm each morning to take a 20-minute walk. Research shows that sticking with a morning routine leads to more consistency and less excuses at the end of the day. When out shopping, don’t waste time fighting for a close parking spot, park further away and walk to your destination. Make an appointment with yourself, on your calendar, to perform your exercise routine at least 2 times per week—bands, light weights, body weight exercises and stretches, for a minimum of 30 minutes. You can even pack your bands in your suitcase if traveling for the holidays. You can pull them out at the airport for that 2-hour layover or flight delay. Walk through the airport instead of using the people mover. Take a walk in the neighborhood after dinner and enjoy the holiday decorations. There are plenty of ways to keep moving throughout the holidays.
Ask for help when you can and perform tasks as a family or with friends. Be cautious of carrying too many items at once up and down the stairs, or up ladders and step stools. More people fall on step stools and stairs over the holidays as they tend to rush and carry too many objects. Better to take that extra trip, than carry too much.
Lastly, keep your physical therapy appointments and if you can’t due to traveling, make sure to set time aside to perform your exercise and movement routines because you are worth it!
Navigating the Holiday Season:
Tips for Staying Healthy and Managing Stress
The holiday season, with its festive cheer and family gatherings, can also bring about a whirlwind of stress and health challenges. From overindulging in holiday treats to dealing with the pressure of gift-giving, it’s easy to feel overwhelmed. However, with a few simple strategies, you can navigate the holiday season while maintaining your health and managing stress effectively.

Our Tips For The Holiday Season
Maintain a Balanced Diet
With an array of tempting holiday treats, it’s easy to stray from a balanced diet. However, maintaining a healthy eating routine is crucial. Try to fill your plate with fruits, vegetables, lean proteins, and whole grains. Allow yourself to enjoy holiday treats, but in moderation.
Stay Active
Regular physical activity is a great way to keep your body healthy and manage stress. Whether it’s a brisk walk in the snow, a yoga session, or a dance-off to your favorite holiday tunes, find an activity that you enjoy and make it a part of your daily routine.
Get Adequate Sleep
The hustle and bustle of the holiday season can disrupt your sleep schedule. However, adequate sleep is essential for overall health and stress management. Aim for 7-9 hours of sleep per night and establish a regular sleep schedule.
Practice Mindfulness
Mindfulness can help you stay grounded amidst the holiday chaos. Whether it’s through meditation, deep breathing exercises, or simply taking a moment to appreciate the holiday decorations, mindfulness can help reduce stress and increase feelings of well-being.
Plan Ahead
Last-minute shopping and planning can contribute to holiday stress. Start your holiday preparations early to avoid the rush. Make a list of tasks and spread them out over the weeks leading up to the holidays.
Set a Budget
Financial stress can add to the holiday pressure. Set a realistic budget for gifts, food, and other holiday expenses. Remember, the value of a gift is not determined by its price tag but by the thought put into it.
Stay Hydrated
Amidst the holiday cheer, don’t forget to drink plenty of water. Staying hydrated can help control your appetite, keep your skin glowing, and even help manage stress levels.
Take Time for Yourself
Amidst the holiday festivities, don’t forget to take time for self-care. Whether it’s reading a book, taking a warm bath, or simply enjoying a quiet moment with a cup of tea, taking time for yourself can help recharge your batteries and manage stress.
Patient Success
“I was a patient at this clinic after a knee injury and surgery. My Physical Therapist, Jeanna, was awesome! Very knowledgeable and experienced. She took the time to explain the how’s and why’s of this injury and the symptoms it came with and the treatment for it. The staff was very encouraging and kind throughout my treatment. I have recommended this facility to friends and family, with them having positive results and a good experience as well.” -T.R.

Make the Most of Your Health Benefits Before Year’s End
As the year winds down, many insurance plans reset their deductibles on January 1. If you’ve already met your deductible or still have remaining visits, now is a great time to complete any care you’ve been planning. Whether it’s a follow-up session, finishing a therapy program, or addressing something you’ve been putting off, taking action now can help you maximize your benefits before the new plan year begins.

Recipe of the Month: Cinnamon Rolls

Ingredients:
DOUGH
- ¾ cup milk
- 2 ¼ teaspoons active dry yeast
- ¼ cup granulated sugar
- 4 tablespoons salted butter, melted and cooled
- 1 large egg plus 1 large egg yolk, at room temperature
- 3 cups bread flour, plus more as needed
- ¾ teaspoon kosher salt
- Extra-virgin olive oil, for greasing the bowl
FILLING
- 4 tablespoons salted butter, softened
- ⅔ cup packed dark brown sugar
- 1 ½ tablespoons ground cinnamon
CREAM CHEESE FROSTING
- 4 oz cream cheese, softened
- ¾ cup powdered sugar
- 3 tablespoons salted butter, softened
- ½ teaspoon vanilla extract
Instructions:
- Warm milk in a microwave-safe bowl for 45–60 seconds, until 115°F. Pour into a stand mixer bowl fitted with the paddle attachment and sprinkle yeast on top. Add sugar and let sit until foamy, about 5 minutes. Add melted butter, egg, and egg yolk; mix on medium speed until combined, about 30 seconds. Stir in flour and salt with a wooden spoon until a dough begins to form.
- Attach the dough hook and knead on medium speed until soft and slightly sticky, 8–10 minutes. Add up to 3 tablespoons more flour if needed. (Alternatively, knead by hand on a floured surface for 8–10 minutes.) Warm a clean dish towel in the dryer during this step. Lightly grease a large bowl with olive oil. Transfer dough to the bowl, cover with plastic wrap and the warm towel, and let rise until doubled, 1–1½ hours. Dough is ready when an indentation from a finger does not spring back immediately.
- Dust a surface with flour and roll dough into a 10×14-inch rectangle. Spread softened butter evenly, leaving a ¼-inch margin on one short edge. Mix brown sugar and cinnamon; sprinkle over butter and gently press into it. Roll tightly from the opposite short side, pinch to seal, and place seam-side down. Trim ½ inch off each end. Compact the roll slightly by pressing inward from both ends. Cut into nine 1-inch slices using dental floss or a serrated knife.
- Line a 9-inch round or square pan with parchment. Arrange rolls in the pan, cover with plastic wrap and towel, and let rise until doubled and touching, 45–60 minutes. Preheat oven to 350°F. Bake rolls for 20–25 minutes, until golden on the edges but soft in the center. Cool for 10 minutes.
- In a mixer with the whisk attachment, beat cream cheese, powdered sugar, butter, and vanilla on low for 30 seconds, then on medium-high until smooth and fluffy, 1–2 minutes. Spread over warm rolls. Cover pan tightly or place rolls in airtight containers. Refrigerate up to 5 days. Reheat individual rolls in the microwave in 15-second intervals until warm.
Upcoming Events in Burbank, CA
- Downtown Burbank Winter Arts Festival – December 13-14: Enjoy local art, crafts, and holiday cheer downtown!
- Burbank Bluegrass Jam at George Izay Park – December 21: Tap your toes to live music and celebrate the season outdoors.

Happy Birthday, Jeanna and RoRo!
Please join us in wishing Jeanna and RoRo a very happy birthday this month!
Happy Holidays from All of Us!
As the year comes to a close, we want to wish our patients and their families a joyful holiday season. Whether you’re celebrating Hanukkah, Christmas, or ringing in the New Year, may this season bring you peace, happiness, and time to enjoy with loved ones.
Thank you for letting us be part of your health journey this year – we look forward to supporting you in 2026!
Remember, the holiday season is a time for joy and celebration. With these tips, you can navigate the holiday season while staying healthy and managing stress effectively. Cheers!
Refer A Friend & Get A $25 Gift Card!
Do you know someone who could benefit from physical therapy? Tell them about PerformaX and if they become a patient, we’ll send you a $25 Visa Gift Card! It pays to refer friends and family to PerformaX!






