Expert Advice

Acella Pharmaceuticals, LLC., is partnering with Heather Procknal, NBC-HWC-CHC, to bring greater awareness to the importance of thyroid care and education. This post was sponsored by Acella Pharmaceuticals and should not be construed as medical advice. Please talk to your doctor about your individual medical situation.

The holidays are typically a time of joy. However, it's not always easy to handle the stress that comes along with them. Stress is inevitable this time of year, whether it's because of the pandemic, school, work, family expectations, or financial pressure. For those with hypothyroid disease or Hashimoto's, added holiday stress can trigger many symptoms, including burnout and fatigue. But this year can be different! With a little bit of planning, you can enjoy the holidays without all of the overwhelm. I'd like to shine a light on how you can create a simple, soulful self-care routine to help keep burnout at bay and boost your mood. Plus, I'll be sharing a refreshing DIY Citrus Rosemary Sugar Scrub recipe to help boost your energy and soften your skin! So, instead of letting the season of family gatherings, celebrations, and gift exchanges deplete your energy stores, you’ll be armed with a self-care routine that fills you up and allows you to show up as the best version of yourself!

What is self-care?

Simply put, self-care is the act of prioritizing your unique emotional, mental and physical well-being. When you think of self-care, what comes to mind? Is it time alone with a good book? Is it an energizing walk outside with your dog? Or, does spending time with friends sound more fun? It's important to acknowledge what refuels you and what drains you. This way, you can identify what recharges you so you can set boundaries to take care of yourself first. Remember, self-care doesn’t have to be indulgent like an entire day at the spa. It can simply be some time to yourself or whatever else you need to feel your best.

Find Your Support Crew

Once you identify what it is that refuels your tank mentally, physically and emotionally, it’s time to call in the support troops! It is paramount to build a support system that can help you follow through with self-care. Ask for help with the kids if you need some time for yourself. Even if it's just 30 minutes of uninterrupted time, or offer to do a kid-swap with a friend so you can both benefit from a few kid-free hours. Whatever you do, don't be afraid to delegate! Ask a friend or family member to take something off your plate that you don't personally have to do. If you're shaking your head at delegating and asking for reinforcements, then let me gently remind you that it is never selfish to ask for help. It's an act of kindness to yourself and others around you to care for your own needs. With that said, putting these principles into practice can feel daunting at first, but with a little support and some consistency, you'll notice how much better your mood is and how much more energy you have!

Set Boundaries

Allow yourself to set boundaries this year so you're not overbooked and overextended. You don’t have to say “yes” to every request you get, and you don’t need to feel guilty for saying “no” either! You have a certain amount of yourself to give each day, and that energy is precious - so spend it where you want to without inner guilt trips. Plus, it's unrealistic to try to be all things to everyone! So, be sure you're realistic with what you sign yourself up for.

Schedule It!

If you don't regularly incorporate self-care into your routine, a great starting point is to put it into your calendar and schedule it. The old adage is true. You must first fill your own cup before filling the cups of others! Especially around the holidays when you might extend yourself more than you normally would. If you feel you don’t have time for self-care, then that’s all the more reason to schedule it! By setting a specific day and time, you’re showing yourself and others that these practices are important to you and are not to be put off for “when you have time.” Instead, you are making time by putting yourself first! It may feel selfish at first, but once you notice how much better you feel when you fill up your own energy tank, you'll realize how much more you can give to others without exhaustion or mental fatigue. Plus, you’ll be able to enjoy the festivities with less brain fog and more clarity! While you’re looking at your calendar for the month ahead, see what you can take away or move so you can have more space? Overbooking your schedule, especially during the holidays, is super stressful! Think of how you can simplify your days to fit in some restorative “me time.” If you want to add a little indulgence to your self-care routine this holiday season, then try this DIY Citrus Rosemary Sugar Scrub! You can make an extra batch and give it away as gifts to those who could also use a little more self-care in their life.

Citrus Rosemary Sugar Scrub

• 1 cup granulated sugar
• ½ cup avocado oil or fractionated coconut oil
• 2 Tbs fresh or dried rosemary leaves
• 10 drops of lemon, lime, or mandarin essential oil
• 10 drops of rosemary essential oil
• ½ tsp fresh lemon zest (optional)

• Use a large mixing bowl to mix all ingredients together.
• Add more oil if you want a thinner consistency.
• Spoon into small jars with airtight lids.

To soften and rejuvenate hands or rough feet. Run your hands or feet under running water, then scoop a tablespoon into your hands and gently rub over rough areas. Rinse off with warm water and enjoy your soft skin!