This year, let’s redefine “surviving” the holidays. It’s not about grit; it’s about grace and self-honour.

Follow our holiday survival guide, using five essential survival skills will protect your energy and well-being during the holiday season.

1. Master the Art of the “Kind NO”

One of the biggest energy drains during the holidays is saying “yes” when every fibre of your being screams “no.” Honouring yourself means setting firm, kind boundaries.

· Your energy is not a commodity. You do not have to accept every invitation, bake every treat, or take on every organising task.

· Practice a gentle decline: Try phrases like, “Thank you so much for the invitation, but I won’t be able to make it this year,” or “I can’t take that on right now, but I hope it goes well.”

· The magic word is ‘No’ (or ‘Later’). You don’t owe anyone a lengthy explanation. A simple, polite refusal protects your time and your sanity.

2. Schedule your sanctuary times!

During a season packed with people and activity, scheduled alone time becomes a non-negotiable appointment.

Treat your recovery time as seriously as you would a major work meeting.

· The 15-Minute Escape: 

Even during a busy day of hosting or visiting, find a 15-minute window to sit in a quiet room, sip water, and breathe.

This break helps regulate your nervous system.

·  Prioritise Sleep: 

Late nights are common, but chronic sleep deprivation will make you more emotionally volatile. Honour your body’s need for rest.

· Engage in soothing self care rituals: 

Keep up with your non-negotiable self-care habits — by booking a nail/massage/facial appointment or take a morning walk, followed by a 10-minute meditation/journaling session.

3. Embrace the 80/20 Rule of Perfection

The pressure to create the “perfect” Christmas dinner, decoration display, or gift list is exhausting. This year, let’s aim for 80% effort for 100% of the fun.

· Good Enough is Perfect: 

If a slightly less-than-perfect outcome means you get to enjoy the process (and the people), that is the better choice.

· Delegate Ruthlessly: If you are hosting this year, assign tasks! 

Honouring yourself means accepting help. Let your guests bring a dish, put up the decorations, or help cleaning the dishes.

· Honour Your Finances: Resist the urge to overspend out of guilt or obligation. Set a clear budget and stick to it.

The most memorable gifts are often meaningful, not expensive.

4. Be an Emotional Editor

The holidays often force us into close quarters with family dynamics that can be triggering or draining. Honouring yourself means choosing where to spend your energy.

· Manage Expectations:

Accept that people and traditions are imperfect.

You cannot fix strained relationships or change decades-old family tensions in one evening.

· Set Time Limits:

If a gathering is difficult, commit to attending for only a set amount of time (e.g., 90 minutes) and stick to your departure plan.

· Ground Yourself:

If a conversation becomes overwhelming, excuse yourself.

Go to the bathroom, look out a window, and consciously focus on the present moment and your breath before re-engaging.

5. Honour Your Feelings, Not Just Traditions

It’s okay if the holidays aren’t feeling magical this year, especially if you are grieving, stressed, or simply tired.

You do not have to perform happiness or conform to social media’s idea of festive cheer.

·  Validate Your Experience:

Allow yourself to feel sadness, stress, or even detachment without judgement.

· Modify Traditions:

If a specific tradition feels painful or overwhelming, it’s okay to skip it, modify it, or create a totally new tradition, one that better serves your emotional well-being at this time.

Remember: this Christmas, you are your own best ally. Approach the season not as a task to be endured, but as a time to practice the compassion and kindness you reserve for others—directed inward. Your peace is the true holiday miracle.

Self-soothing is simply the act of comforting yourself, much like you would comfort a friend or a child.

It’s about consciously engaging your senses and your mind to shift away from stress and towards a sense of peace and safety.

The best part? You already have everything you need to start.

Here are some simple, yet effective, ways to self-soothe when stress starts to creep in:

1. Engage our senses (The 5-4-3-2-1 Method)

This grounding technique is fantastic for pulling you out of a spiral of anxious thoughts and back into the present moment.

∙ 5 things you can see: Look around you. Notice details – the colour of a wall, the texture of a fabric, the way light hits an object.

∙ 4 things you can feel: Notice sensations – the chair beneath you, your clothes on your skin, the temperature of the air, the gentle pressure of your feet on the floor.

∙ 3 things you can hear: Listen closely – distant traffic, birdsong, the hum of an appliance, your own breathing.

∙ 2 things you can smell: Take a deep breath – coffee, a candle, fresh air, your perfume.

∙ 1 thing you can taste: If possible, pop a mint, sip some water, or simply notice the taste in your mouth.

2. Connect with nature (even indoors!)

Nature has an incredible power to calm our thoughts.

∙ Step outside: Even a few minutes in your garden, a local park, or just sitting on your porch can make a difference. Notice the sky, the trees, the sounds of nature.

∙ Bring nature in: If stepping out isn’t an option, look at photos of natural landscapes, listen to nature sounds (rain, ocean waves), or tend to a houseplant.

3. Embrace gentle movement

Physical activity can release tension and shift your mood.

∙ Gentle stretching: Slowly stretch your neck, shoulders, and back. Feel the release in your muscles.

∙ Walk mindfully: Take a short walk, focusing on the rhythm of your steps and your breath.

∙ Yoga or Tai Chi: Even short, guided sequences can be incredibly soothing.

4. Leverage the power of scent

Our sense of smell is directly linked to the emotional centre of our brain (limbic system).

∙ Essential Oils: Diffuse calming essential oils like lavender, chamomile, or bergamot with bring a sense of tranquility.

∙ Comforting Scents: Light a favourite scented candle, brew a calming cup of herbal tea, or simply inhale the scent of a beloved blanket.

5. Create a soothing soundscape

Sound can profoundly impact our nervous system.

∙ Calming music: Put on relaxation, instrumental, classical, or gentle ambient sounds.

∙  Nature sounds: Listen to recordings of rain, ocean waves, or forest sounds.

∙  White noise: Sometimes, simply blocking out jarring sounds with white noise can be soothing. White noise can be generated by a variety of items, both natural and artificial.

∙ Examples include static from a radio or television, the sound of a fan, a whirring air conditioner, a hairdryer, running water, or even the sound of rain.

6. Create a soothing soundscape

This isn’t about emotional eating, but about mindful enjoyment.

∙  Warm Drinks: Sip a warm cup of herbal tea (chamomile, peppermint), hot water with lemon, or decaf coffee.

∙  Small Treats: If you choose a treat, do so mindfully.

Notice the texture, flavour, and how it feels to savour it slowly.

7. Self-compassion and Affirmation

Sometimes the most powerful soothing comes from within.

∙  Positive Self-Talk: Offer yourself kind words. “It’s okay to feel this way,” “I am safe,” “This feeling will pass.”

∙  Deep Breathing: Focus on slow, deep breaths. Inhale deeply, hold for a few counts, exhale slowly.

This signals to your nervous system that you are safe.

∙  Journaling: Write down your feelings without judgment. Getting thoughts out of your head can be incredibly relieving.

The Key is Experimentation

What soothes one person might not work for another. The beautiful thing about self-soothing is that it’s deeply personal. 

Take the time to experiment with these techniques and discover what truly brings you comfort and calm.

Build a “self-soothe toolkit” – a mental or even physical list of things you can turn to when you need to find your inner rhythm again.

Remember, self-soothing isn’t about ignoring your problems, but about regulating your emotions so you can approach challenges with a clearer, calmer mind.

Start small, be kind to yourself, and rediscover your innate ability to find your calm.

Healthy blood flow and efficient waste filtering are essential for glowing skin.

Poor circulation due to an undernourished or overloaded system can lead to various skin issues.

Avoiding toxins, supporting gut health, and stimulating lymphatic drainage to clear waste effectively are definite ways to improve your circulation.

By also implementing some of the suggestions below will improve circulation and pave the way for brighter, smoother skin.

Are ready to elevate your skin care routine with a humble kitchen staple?

Look no further than apple cider vinegar (ACV)!

Let’s explore the many benefits Apple Cider Vinegar will bring to your beauty routine, together with expert-approved secrets to maximise its potential.

Secret #1. ACV fades Age spots

ACV acts as a gentle exfoliant, helping to slough off dead skin cells. These cells can contribute to the appearance of age spots.

The alpha-hydroxy acids (AHAs) in ACV work similarly to chemical peels. They gently remove the outer layer of dull skin, revealing fresher, brighter skin underneath.

Balancing Skin pH and Lightening Pigmentation:

ACV helps balance the skin’s pH level, which can contribute to fading dark spots.

It contains acetic acid, which research suggests may lighten pigmentation.

ACV’s astringent properties can help fade sunspots and age spots over time.

Those pesky little marks don’t stand a chance when Apple Cider Vinegar steps onto the scene!

In this month’s blog, we’ll dive into 8 simple yet effective strategies that can help transform your mood and leave you feeling refreshed.

Tip #1. Fuel Your Alertness

There’s a lot of science behind your breakfast choices impacting your alertness throughout the day.

To fuel your alertness, try adding a simple yet powerful brekky to your morning ritual—the Spinach Omelette.
The perfect duo of eggs and spinach both contain tyrosine, an amino acid that significantly improves reflexes and reaction times as soon as it’s digested.

Eggs are packed with tyrosine, an amino acid that plays a starring role in our brain chemistry. Tyrosine is a precursor to dopamine and norepinephrine—neurotransmitters that regulate mood, focus, and alertness. When you crack open that egg, you’re unleashing a burst of brain-boosting potential.

Spinach leafy greens aren’t just for your salad. Popeye knew what he was doing! Spinach is a tyrosine-rich powerhouse. It’s like a mini superhero cape for your neurons. When you sauté spinach into your omelette, you’re inviting mental clarity to the breakfast table.

Tip #2. Reduce stress hormones

If you are feeling the weight of the world on your shoulders… fear not—there’s a delicious remedy that not only satisfies your taste buds but also eases your stress levels.

Say hello to dark chocolate! Dark chocolate contains a superhero compound called flavonoids.

These little warriors’ mission is to combat stress. When you indulge in those velvety squares, you’re inviting a dose of tranquility.

We all know that Cortisol—the notorious stress hormone—can wreak havoc on our well-being. But only some people know that eating dark chocolate helps to reduce cortisol levels, leaving you feeling calmer and more centered.

The 40g Ritual

A US study found that highly stressed individuals were handed a delightful prescription—40g of dark chocolate daily.

After just 14 days, of consuming 40g of dark chocolate their stress-hormone readings took a nosedive.

So, when stress knocks on your door, reach for that dark chocolate stash. It’s not just dessert; it’s your secret weapon against life’s storms. It’s like a taking mini vacation for your nervous system.

Remember, moderation is key. Dark chocolate is your ally, but don’t turn it into an all-day affair. A few squares—enough to spark joy—will do the trick and make sure you choose dark chocolate containing at least 70% cocoa content.

Tip # 3. Fight PMS-related mood swings

Ladies, listen up! If you’ve ever battled PMS mood swings, here’s a savory secret that might just be your ally: sun-dried tomatoes. Yes, those ruby-red gems hiding in your pantry hold a powerful punch.

Sun-dried tomatoes are like little iron warriors. They’re rich in non-haem iron, a form of iron found in plant-based foods. Why does this matter? Because iron plays a starring role in our hormonal balance.

According to US researchers, women who embrace a diet brimming with non-haem iron-rich foods—like our sun-dried tomatoes—slash their risk of PMS by up to 40%. It’s like arming your body with a shield against mood turbulence.

Remember, it’s not about devouring a tomato army. Moderation is our mantra. A few sun-dried tomatoes here and there—alongside a rainbow of other nutrients—will keep your mood ship sailing smoothly.

So, next time Aunt Flo knocks on your door, whip up that sun-dried tomato pasta. It’s not just a meal; it’s a mood-saving mission.

1. Eat a proper breakfast

Unless you are fasting, it is crucial to nourish your body. Attempting to function without any food can leave your body feeling sluggish. 

To kickstart your metabolism, aim to eat within 30 minutes of waking. This practice helps raise blood sugar levels and provides the energy needed for a productive day.

2. Cut down on coffee

In moderation, caffeine can enhance your mood and boost alertness. However, excessive consumption may result in anxiety and sleep disturbances. 

Caffeine mimics the body’s stress response, elevating heart rate, blood pressure, and brain energy levels. If you’re already feeling stressed, it’s best to avoid further exacerbating your stress levels.

3. Calm yourself with carbs

When experiencing stress, consider increasing your serotonin levels by consuming small portions of low-fat complex carbohydrates.

Examples include bread, pasta, rice, couscous, popcorn, crackers, potatoes, or cereal.

4. Start grazing

If you find it challenging to go more than four hours between meals, consider having a healthy snack. 

By providing a steady supply of glucose to the brain, you’ll prevent negative mood swings, and lesson the likelihood of cravings. 

The best snacks are hard boiled eggs filled with hummus, celery sticks with peanut butter, avocado topped with cracked pepper, greek yoghurt with berries,  vegie sticks with salsa,  ricotta with raspberries. 

5. Eat low-protein to alertness

When you’re feeling tired and sluggish, consider these nutritious energy boosters: chicken lean ham, low-fat yoghurt, cheese, soy milk, tofu and beans.

6. Wait 10 minutes before helping yourself to seconds

Researchers at the University of New South Wales, using magnetic resonance imaging of the brain, discovered that it takes approximately 10 minutes for the brain to suppress appetite signals. 

Try consuming smaller portions, then wait 10 minutes – you might find that you no longer desire additional food.

7. Sip on soup and consume less food

Researchers found that, when women who consume a broth-based soup before lunch, tend to consume around 400 fewer kilojoules during the remainder of the meal compared to when they begin with a non-soup appetizer containing the same ingredients and equivalent kilojoules.

Why? The liquid component of the soup contributes to a feeling of fullness.

8. Be kind to yourself

Avoid staring yourself or depriving yourself of what genuinely satisfies you.

If you crave chocolate, consider satisfying the craving with non-fat chewing gum or low-kilojoule jelly initially. 

However, if your craving only be satisfied by the real deal, opt for a small portion. 

It’s wise to occasionally indulge rather than completely avoiding craving and risking overindulgence.

9. Take five and relax

When stress hits and you’re tempted to reach for a chocolate bar to lift your spirits, consider taking a brisk walk or climbing stairs for five minutes instead. 

When you’re stressed and you feel like you need a chocolate bar to perk you up, go for a walk, or climb stairs for five minutes instead.

This activity is likely to rejuvenate and re-energise you until you can a proper meal.

We have become so addicted to instant gratification that we have become blinded to the impact that it has had on our lives.

Sign # 1 Body Responses

You blindly use your phone/laptop/tablet/computer without noticing responses from your brain and body.

Try… Limiting your usage by setting daily reminders on your phone or calendar to check in with how you feel in respect to stress, fatigue and overall exposure time otherwise your technology usage and your health will eventually clash.

Sign #3 You don’t have enough ‘me-time’

Each day find space in your diary so you are 100% technology free (no TV either) and lock in down as a spiritual moment… the time to nurture your mind and body.

This time will be spent differently for each person.

Try… dedicating time each day to nurture your mind and body…

just try it for a week and experiment the different ways you can spend that time! 

Sign #4 Creative connections

Face-to-face conversations and real-time voice connection provide a wealth of additional information to both parties involved which is missing from social media, text messages and email.

Don’t let your personal relationships collapse because an email or text message was misinterpreted. 

Try…Connecting with your loved ones in present time as tomorrow is never promised.

Sign #5 Practise living in the moment

Enjoy taking time out, rather than rushing through your life moving on to the next task pay attention and just BE in the moment.

Try…treating yourself to a massage or facial. 

Lay on the grass and watch the clouds go by 

Soak in a bubble bath and read a book. 

Sign #6 Poor concentration

Research shows that constantly scanning information online is changing our ability to pay attention.

Spending excessive amount of time online undermines our ability to concentrate and complete complex tasks.

Try…reading a book for an hour a day or try completing jig saw puzzle

Sign #7 Impatience

Technology provides instant gratification, a habit-forming hook that means we get disproportionately frustrated at the slightest delay in a coffee queue, awaiting an email response or even waiting for the traffic light to turn green.

Try…learning to meditate which will help bring you into the present and help bring a sense of calm. 

Secret # 8 FOMO

    Secret #1 Ask for what you want

Whatever it is that is going to generate joy for you, make it your intention to bring that experience into your life.

When you know that you want and you ask for it, then you create the opportunity for the Universe to deliver your heart’s desire, right to your front door.

Secret #2 Be grateful

Think of all the wonderful things that you already have in your life. Look around you and you will always find something to be grateful for.

Pick up the phone, call someone you love, and tell them how much you appreciate them… you’ll make their day. Plus, it will bring you into a state of gratitude and open your heart to the joys of life. 

Secret #3 Visualise your success

To quote W. Clement Stone, “Whatever the mind of a man can conceive, he can achieve.”

Use your imagination to create your ideal reality. Close your eyes and visualize the end result you wish to experience.

Focus all your attention to that detailed image. Get excited by it and allow the process to exhilarate you. 

Secret #4 Don’t worry

Scientific studies prove that worrying can be a health hazard.

So make a conscious effort to replace any worrying thoughts with ones that brings you pleasure and warms your heart.

When you feel yourself starting to worry, take a deep breath., count to 10 and relax.

Like Bobby McFerrin song says….. Don’t worry be happy!

Secret #5 Nurture your body

Your body is the temple that houses your soul; care for it with life-affirming experiences.

Treat yourself to a massage or facial. 

Float on your back in the ocean. 

Soak in a bubble bath. 

Celebrate this magnificent body in which you are free to experience your life. 

Secret #6 Live in abundance

Notice the glorious world in which you live.

Begin with the air you breathe, the very currency of life itself.

Focus on the richness of life itself.

See and believe yourself to have more than enough of everything you could want and need. 

Secret #7 Set achievable goals

Goals give you direction and a sense of fulfillment once they’re achieved. Start with a small goal; as your confidence builds, set more challenging ones.

Make sure that your goals are S.M.A.R.T…

– Specific

– Measureable

– Achievable

– Realistic

– Timebound

.Secret # 8 Accept responsibility

#1 Berries

Berries provide many health benefits and are credited to their abundance of antioxidants.  

Some of the many benefits of eating berries are promoting a healthy gut, improve memory, and increase blood flow to the brain. 

They are high in potassium, magnesium, vitamin C and K. So, eating a daily dose of berries may help ward off DNA damage, certain cancers, and age-related cognitive decline. 

#2 Citrus Fruits 

Citrus fruits are an excellent source of vitamin C containing tumor-inhibiting limonoids. 

They are high in vitamin c, flavonoids and fiber which help reduce inflammation, improve gastrointestinal function and health as well as playing an important part in heart health as well as preventing diabetes, and cancer. 

In addition to helping prevent certain diseases, vitamin C is required to produce collagen – a protein essential for maintenance of skin, tendons, and blood vessels.

#3 Cruciferous Vegetables

Bursting with phytochemicals, cruciferous vegetables are thought to stimulate the enzymes that break down carcinogens, lower inflammation as well as prevent DNA damage.

Crucifers such as kale, broccoli, cabbage, and cauliflower are cancer-fighting superstars and a must have in your daily diet to boost your immune system and support the health of your mind and body.

#4 Dark Chocolate

Sadly, more than 30% of Australians are at high risk for cardiovascular disease. Dark Chocolate may provide a delicious intervention strategy. 

A study published in the British Medical Journal (June 2012) showed that dark chocolate contains blood pressure and cholesterol lowering qualities. 

The cocoa in chocolate contains the majority of the flavonols credited with helping to keep the heart young by maintaining low blood pressure.

#5 Grapes

Specifically red and purple grapes because they contain reservratol, a plant phenol that may combat inflammation, ward off heart disease, and protect the brain from plaque formation that leads to Alzheimer’s disease. 

High in potassium, more of the many benefits of grapes include combatting the effects of high blood pressure, high cholesterol, heart, kidney, lung, and bone health.

Reservratrol in red grapes may help to improve brain health and reduce the risk of cancer.

#6 Nuts 

Nuts are not only a good source of healthy fats but are loaded with antioxidants.

Packed full of mono and polyunsaturated fatty acids, omega 3s and arginine (an amino acid that promotes proper blood vessel function), nuts make a heart-healthy snack. 

Almonds are high in flavonoids and phenolics, which may reduce the oxidative stress that leads to heart disease.

Excellent for promoting weight loss especially if you are following a low carb Keto or Mediterranean diet.

#7 Oily Fish

Oily fish, such as tuna and salmon, are abundant in omega-3s. 

In addition to warding off heart disease and several cancers, omega-3 fatty acids’ anti-inflammatory properties may slow telomere shortening. 

Telomeres are DNA sequences that naturally shorten as cells regenerate, which has been shown to slow the ageing process. 

#8 Tomatoes

Tomatoes are one of the few foods that contain lycopene – an antioxidant that is thought to protect against cardiovascular disease and cancer.

They may even increase the skin’s natural ability to filter out the sun’s damaging rays.

Cooking tomatoes in extra virgin olive oil not only enhances the body’s ability to absorb lycopene, but may help to lower blood pressure and strengthen your immune system.

Not that you need any excuse to put Bruschetta regularly be on the menu.

#9 Whole grains

Researchers have found that a diet rich in wholegrain fibre may provide significant protection against dying prematurely from several ailments including heart disease, infectious disease, and pneumonia. 

A study found that by replacing refined grains with whole grains twice a day may help to reduce bad cholesterol and type 2 diabetes risk. 

Tip #10 Yoghurt

A well-known source of bone-strengthening calcium and immune-boosting probiotics bacteria, yoghurt may also contain trans-palmitoleic acid, according to researchers. 

This rare fatty acid has been shown in preliminary studies to significantly reduce the risk of type 2 diabetes as well as offer protection for bones and teeth and aid with digestive issues.