Editor’s note: The Carl R. Darnall Army Medical Center has begun a Behavioral Health Initiative to inform the community with information and resources that will help with everyday struggles like stress management, nutrition and physical health, emotional intelligence, and healthy habits. This article focuses on maintaining healthy stress levels during the holiday season.
FORT HOOD, Texas -
The holiday season is a time of celebration, connection, and reflection, but it can also bring increased stress, disruptions to routines, and challenges to maintaining healthy habits. Carl R. Darnall Army Medical Center encourages service members, families, retirees, and community members to take proactive steps to care for their mental, nutritional, and physical health—and to take advantage of the many resources available on post and in the local area.
“Maintaining your health during the holidays doesn’t require perfection or even a large time commitment,” said
Col. Amit Gupta, Fort Hood director of psychological health and chief of behavioral health CRDAMC. “It’s about balance—recognizing stress early, making small healthy choices, and knowing when to ask for support. Use your CRDAMC providers, who want nothing more than to care for this community every step of the way.”
Managing Holiday Stress
Holiday stress can come from many sources, including busy schedules, financial strain, travel, and separation from loved ones. Recognizing stress early and using healthy coping strategies can help prevent it from becoming overwhelming.
“Stress can affect both mental and physical health, especially when routines are disrupted,” notes Capt. Chelsea Yueng, a CRDAMC behavioral health nurse. “Reaching out early—whether to a provider, counselor, chaplain, or trusted individual—can make a significant difference.”
Helpful strategies include:
- Maintain Routines: Stick to consistent sleep schedules when possible.
- Set Attainable Expectations: Unrealistic expectations y cause resentment and disappointment.
- Set Realistic Goals: Prioritize what's most important and don't be afraid to say no.
- Stay Connected: Make time for friends, family, and trusted coworkers.
- Practice Relaxation: Try deep breathing, meditation, prayer, or even short walks to clear your head.
Support is Always Available:
Navigating Nutrition During the Holidays
Holiday meals are meant to be enjoyed! With a mindful approach, you can savor your favorite foods as part of a healthy lifestyle.
“Nutrition is not about restriction—it’s about fueling your body in a way that supports energy, immunity, and overall health,” says Lt. Col. Donna Goodson, Director of Nutritional Medicine at CRDAMC.
Simple Nutrition Tips:
- Use the Plate Method: Fill half your plate with fruits and vegetables, a quarter with lean protein, and a quarter with whole grains.
- Eat Regularly: Don't skip meals, as this can lead to overeating later.
- Stay Hydrated: Drink plenty of water throughout the day. It will also help you stay full.
- Enjoy Mindfully: Savor your favorite holiday treats by consuming them slowly and focusing on the sensations. Eat without guilt by focusing on portion awareness and satisfaction.
Available Nutrition Resources:
Maintaining Physical Health During the Holidays
Physical activity remains important for both physical and mental well-being, even when schedules are full.
Easy Ways to Stay Active:
- Take short, brisk walks during breaks or after meals.
- Plan family activities that encourage movement, like hiking or ice skating.
- Incorporate simple, at-home bodyweight exercises into your day.
On-Post Physical Activity Resources:
Your Health is a Year-Round Mission
“The holidays are a reminder to care for one another—but also to care for ourselves,” COL Gupta reminds us. “Taking advantage of the resources available at CRDAMC and Fort Hood helps ensure our community remains resilient, healthy, and ready for the year ahead.”
If stress, unusual fatigue, or other health concerns are affecting your quality of life now or after the holidays, don't hesitate to seek professional support. Your CRDAMC team is here to help you stay healthy all year long.
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