Self-Care Isn’t Selfish—It’s Essential
Heidi Overman, LMT #MT-24997
The holidays are supposed to be merry and bright—but for many of us, they feel more like a marathon than a celebration. Among shopping, cooking, planning, traveling, and meeting everyone’s expectations, it’s easy to lose ourselves in the chaos. By the time New Year’s Day arrives, we’re often running on fumes, promising to rest “after the holidays.”
But here’s the truth: waiting until January to take care of yourself means you’ll spend the season running on empty. Self-care isn’t selfish—it’s survival.
When we’re constantly rushing, our nervous system stays in “fight or flight” mode. Fatigue, irritability, tension, and brain fog become our constant companions. The body’s natural rhythm of rest and repair gets lost in the noise of holiday demands.
Massage therapy is one of the most effective ways to hit the reset button. It’s not just about relaxation, it’s about restoration. A therapeutic massage helps calm your nervous system, lowers stress hormones, eases tight muscles, and improves circulation. It gently shifts your body into “rest and digest” mode, where healing can actually happen.
Taking 60 or 90 minutes for yourself may sound impossible in December, but it’s exactly what your body—and your mind—need most. Massage can:
* Decrease fatigue and anxiety
* Improve sleep and focus
* Boost immune function
* Enhance mood and overall well-being
We often postpone care because we feel guilty putting ourselves first. But here’s the thing—you can’t pour from an empty cup. You can’t show up as your best self for others when you’re exhausted, stressed, and running on autopilot. Taking time for you doesn’t take away from anyone else; it allows you to give more fully, with energy and joy that’s genuine.
So this season, give yourself the same compassion you offer everyone else.
* Schedule your “you time.” Whether it’s a massage, a walk in nature, or a quiet moment with tea, protect that space.
* Stay hydrated.
* Eat to fuel, not just to celebrate.
* Rest, not because you’ve earned it—but because you need it.
The holidays are meant to be about connection, reflection, and peace. When you take care of yourself, you don’t just survive the season—you shine through it.
Breathe deeply. Refill your cup. And remember: the best gift you can give is a healthy, happy, balanced you.
If you are interested in a therapeutic massage or acupuncture, please call for an appointment: 520-639-6987. My website is: emptycupwellness.com and I’m located at 10132 N. Oracle Rd., Ste. 160, Tucson, AZ 85704, in the business park just behind the Fairfield Inn.
Coping with Holiday Grief
Dr. Rose Bricker
Yes, it is a real thing! We often feel grief as early as November and it can continue on through December. It’s also not uncommon for the feelings to last into the new year. Sometimes, grief is only seen as the death of a loved one, but it is so much more than that. It’s about loss, and loss is inevitable. The loss of a pet, friendships, connections with family members, job/career, financial stability, lifestyle due to caregiving, social connections, political stability, geographic stability, physical illnesses, anticipatory loss, anniversaries of losses, and loss of our cognitive ability can all affect us. But we are not taught how to manage these losses.
Some Common Responses to Grief and Loss
* Trouble focusing and concentrating, low/no motivation to complete tasks
* A sense of numbness, both physically and emotionally. A loss of interest in things we used to enjoy such as walking, reading, spending time with friends
* Trouble sleeping and/or sleeping too much
* Change in eating habits, emotionally eating to soothe and/or no interest or appetite for food
* A roller coaster of emotions. It’s common to feel emotional highs and lows while experiencing loss. Anger, depression, and anxiety are often responses to loss.
These are all normal and natural responses to grief and loss. No one gets to tell you that your response is wrong. No one gets to predict how long the grief will last and what it should look like. Everyone grieves in their own way. Acknowledge it, feel the feelings, get support if needed, and be gentle with yourself.
Self Care Skills That Help While Grieving
Deep breathing: Inhale for 4 seconds, hold for 7 seconds, exhale for 8 seconds. Repeat that for 10 times. It takes only about 2 minutes and calms the nervous system. I encourage you to do this breathing exercise at least three times a day.
Music: Listening to soothing calm music allows your nervous system to relax. To increase your energy, listen to fast upbeat music and physically move your body.
Journaling: Write about your loss! Every time you write about it, it can take a little bit of the heaviness away. Make a gratitude list. When you write down what you are grateful for, it increases the activity (and release of chemicals) in your brain. Gratitude can also provide a little relief from the heaviness of grief.
Volunteering: Get out of the house! If only for an hour a couple of times a week. Maybe volunteer at a dog shelter or help children improve their reading skills. It helps to focus on something other than your loss. Doing a meaningful activity helps. But don’t get caught up in “Busy-ness.” Doing “too much” can distract you from healing.
Spend time in nature: Take a walk in the neighborhood if only for 10 minutes. Nature can soothe you.
Yoga: Movement of any kind is helpful, but yoga helps center and ground you.
Healthy Eating: Nutritious foods are extremely helpful when dealing with the stress of grief and loss. Limit sugar, fats, processed foods, caffeine, and alcohol. Some researchers believe that eating six times a day, in small amounts, can reduce cholesterol and sustain energy. If you would like more information on how to manage loss, grief, depression, anxiety, and relationships, please call me for a 30-minute complimentary meet and greet appointment at 520-820-4079. I’m located at 7410 N. La Cholla Blvd., Tucson, AZ 85741. It’s in the La Cholla Corporate Center across from the former Foothills Mall. Home appointments are now available.