5 Pillars to Nurture during the Holidays

Why use the 5 Pillars?

With the holidays right around the corner, are you planning on taking a break from your usual routines and work?

If you are, it's the perfect time to turn your attention to the most precious thing - your wellbeing.

It's easy to neglect the fundamental aspects that nourish your body, mind and spirit during everyday life, especially if you’re running your own business, you have a family or elderly parents, full time job or a house to run.

So here is a simple 5 part guide to help you nurture your health over the holidays (and beyond).

I love the 5 pillars of wellbeing because there is so much information out there about mental and physical health it can feel totally overwhelming. So these 5 elements simplify it to give you an easy way to check-in with how you feel and what you might need to attend to.

What are the 5 Pillars?

Here is a description of each pillar and practical ways to get the most out of them.

1. Sleep

The Foundation of Wellbeing

I’ve always had pretty bad sleep. I get night terrors which is when you look like you’ve woken up in the middle of the night, frightened of something, but you’re actually still asleep. These come and go for me, so I have to make sure I have good sleep hygiene so that if I do get a night terror, I’m not exhausted the next day because overall my sleep is good.

But good sleep isn’t just about quantity it’s also about the quality. Having a soothing bedtime routine that cues your body for rest is such a beneficial practice. Avoid screens an hour before bed and turn on Airplane mode, keep your bedroom cool and dark, and try to stick to a consistent sleep schedule. Your body repairs itself during sleep so it really is a cornerstone of health.

As well as establishing a practical bedtime routine, consider how mindset plays on your sleep. One of the main things that can get in the way of a good night’s rest is worry. Especially in the middle of the night. When my mind took off at 100 mph at 3am one night and was going over and over stuff endlessly, I created a flow chart to stop worrying in that moment. And it worked!

If you experience this, try my Guide to Stop Worrying. I use it all then time.

2. Nutrition

Fuel for Your Body and Mind

You know the drill here. Start the day with a savoury breakfast, eat a variety of fruit and veg, keep hydrated, keep fatty and salty food to a minimal etc… so I feel this pillar is less about the knowledge and more about how to implement a healthy balanced diet.

I spent years disconnected to my body so I didn’t give a second’s thought what I put in it and therefore I didn’t connect how I fuelled it with how I felt. Luckily I got away with that for a while, but as I get older this has changed. I now need to be more aware of what I’m eating and drinking to avoid feeling sluggish and foggy.

My approach is all about awareness and balance. Here’s what I like to keep in mind, but I invite you to contemplate what approaches work for you.

→   Pause to check-in with yourself before you eat to notice if you’re actually hungry or if you’re just thirsty. Sometimes we just need some water but this feeling can be interpreted as being hungry. There are 7 types of hunger. Get to know which one you are so you can make informed choices about what you need.

→   Notice what your relationship is to certain foods. Are you being hard on yourself when you eat certain things? Do you feel guilty when you have ‘bad’ food? The way you see your food impacts how your body reacts with it. Psychological factors significantly influence physiological responses to food. Your mind is very powerful and has the ability to change how it absorbs nutrients depending on how you feel about what you’re eating. I like to intentionally love whatever I’m eating. Once I’ve made a choice to have the burger, or chocolate cake, I embrace it and my body will be better off for it.

→   Eat mindfully. This brings awareness to what and how you’re eating and you’ll get more enjoyment out of a meal this way too. I tend to eat fast so by becoming present with every meal I can notice how I’m eating and change that if I want to. Here’s my short guide to mindful eating if you’re new to this.

3. Movement

Keep Active

Brain expert and coach Jim Kwik says research indicates that exercising for just 30 minutes a day enhances memory, speeds up information processing and boosts alertness which improves learning. This improved physical wellbeing also boosts mental health and creates a positive cycle of having more motivation to exercise. A happy loop!

Find something you like doing, ideally outdoors, and with other people and you’ll be hitting 3 of the 5 pillars with this action alone!

And when you’re feeling tired but you’ve got things to do, here’s 3 simple ways you can wake up your brain.

4. Light

Brighten Your Days

Shorter days and colder weather can reduce our exposure to natural light, which impacts our mood and vitamin D levels. Prioritise getting outside during daylight hours even for 15 minutes, or consider a light therapy box if you’re in a particularly gloomy climate. Just a little bit of natural light each day will boost your mood and overall health.

5. Social Connection

The Joy of Relationships

This 5th pillar is about creating and maintaining genuine connections. We’re social creatures and we need connections to keep our nervous system in balance. It helps us feel safe, and gives a sense of belonging. Intentionally spending time nurturing your relationships with friends and family will make you happier.

If you work for yourself and are feeling a little deprived of social connection, you might like to join my Women Entrepreneurs Group where we support, inspire and motivate each other so that we all thrive.

Your 5 Pillars Checklist

Use these reflective questions to get a snapshot of where you are now, to see what you might need and to celebrate the steps you're already taking to honor your wellbeing 🙌

💤 SLEEP

⚪️ How consistent is your sleep schedule, and do you feel rested upon waking up?

⚪️ What pre-bedtime habits have you established to improve the quality of your sleep?

⚪️ Do you avoid screens and other stimulants at least an hour before bedtime?

⚪️ How comfortable and conducive to sleep is your bedroom environment?

⚪️ Have you identified any specific concerns, such as night terrors or insomnia, affecting your sleep?

⚪️ What techniques or tools do you use to calm your mind if you wake up in the middle of the night?

⚪️ Reflect on the last week: How many nights did you feel you had good quality sleep?

🥒 NUTRIENTS

⚪️ How varied is your diet, and does it include a balanced intake of all food groups?

⚪️ Do you feel physically better or worse after eating certain foods?

⚪️ How often do you eat out of emotional need rather than physical hunger?

⚪️ Are you aware of your body’s hydration levels, and do you drink water regularly?

⚪️ Do you practice mindful eating, and if so, how does this affect your food choices?

⚪️ How do you balance treating yourself with maintaining a healthy diet?

⚪️ What is one change you could make to your eating habits that might improve your overall wellbeing?

🤸🏼‍♀️ MOVEMENT

⚪️ What types of physical activity do you engage in, and how often?

⚪️ How do you feel physically and mentally after exercising?

⚪️ Do you find physical activities enjoyable, and do they vary in type?

⚪️ If time or motivation is a barrier, what are some quick and effective exercises you could do more often?

⚪️ How do you incorporate movement into your daily routine?

⚪️ What motivates you to stay active, and how could you enhance this motivation?

⚪️ Reflect on the past month: How consistent has your exercise routine been?

☀️ LIGHT

⚪️ How much natural light are you exposed to on a daily basis?

⚪️ Do you make an effort to go outside during daylight, especially during the winter months?

⚪️ How do you supplement your exposure to light, especially if natural light is scarce?

⚪️ How does the amount of light you receive affect your mood and energy levels?

⚪️ What changes have you noticed in your wellbeing with changes in light exposure?

⚪️ What steps can you take to increase your daily exposure to natural light?

⚪️ Do you use any tools or technology to enhance your light exposure, such as light therapy?

💛 SOCIAL CONNECTION

⚪️ How often do you interact with friends and family?

⚪️ What quality do you bring to your interactions with others?

⚪️ Do you feel your social needs are being met, and if not, what is lacking?

⚪️ How do you nurture your relationships with others?

⚪️ Have you experienced any benefits from maintaining strong social connections?

⚪️ What challenges do you face in social interactions, and how do you manage them?

⚪️ What is one step you could take to enhance your social wellbeing?

What’s Your Approach?

When I want to make changes to my life I find it helpful to have an approach. It helps me keep focused and motivated when I have days when I can’t be bothered with it.

This is the best description that I’ve come across of what integrated wellbeing looks like. It’s from Dan Siegel and it’s an anagram called FACES. You might like to keep these questions in mind as you make any amendments to your daily routines.

Flexible - you can respond without breaking

Adaptive - you can adjust in a positive way

Coherent - you build resilience over time

Energised - you have a sense of vitality

Stable - you are reliable

Dan says that wellbeing happens when there is harmonious communication among various parts of a system. True wellbeing unfolds through integration, ensuring that these differentiated parts are not functioning in isolation but are linked together in a balanced manner.

For example, good sleep enhances cognitive function and emotional regulation, which can improve our interactions in relationships and our decisions about nutrition and exercise. In turn, engaging in physical activity and maintaining social connections can promote better sleep patterns and mental health.

What I love about Dan Siegel’s perspective is that it shows us how to see the 5 pillars not just as separate components but as parts of a larger interconnected system where balance and harmony across the elements lead to optimal health and holistic wellbeing.

This approach recognises the complexity of human health and gives us a comprehensive, mindful approach to nurturing every aspect of our being.

🌿

If you try this out I’d love to know how you found it. Email me your insights and tips. I love learning from my community!

This was written by Kate Greenslade, PCC

Book a session with Kate and enhance your wellbeing.

And download Kate’s How To Stop Worrying Guide for inner contentment.