It’s the last Ask a Provider recap of the year and the UAB Department of Family and Community Medicine is wishing you and your family a merry Christmas and Happy New Year! In this issue, our primary care providers offer tips to prevent holiday burnout and over-exercising.
How can I avoid becoming overwhelmed or burned out during the holidays?
Kaylee Crockett, Ph.D.“Holiday stress results when we do not feel we have the time or resources to manage the extra demands and expectations the season may bring,” said Kaylee Crockett, Ph.D., clinical health psychologist and clinical scientist. Crockett aims to help people rest and enjoy this holiday season by providing these three tips to combat holiday stress.
First, she urges folks to avoid comparing themselves to others, especially during the holiday season.
“The holidays can be a trap of comparing ourselves to others as we socialize in person and on social media,” Crockett explained. “When making decisions, ask yourself if the decision is grounded in what matters most to you and your loved ones, or if it is driven by what others are doing.”
Second, Crockett says to make sure you are strategic and thoughtful about scheduling commitments to avoid overexertion.
“Think before committing to a responsibility or event to ensure you have the time & resources to attend. Create a visual of your social calendar to guide decisions about additional engagements. Plan out your budget and stick to it,” Crockett said.
Last, she advises people intentionally relax this season.
“Unexpected events or emotions can emerge. Schedule some time to take care of yourself and engage in activities you value,” said Crockett.
For more information on how to make this season a happy and healthy one, click here.
Am I exercising too much?
Matthew Hale, M.D.UAB Student Health Services Sports Medicine Clinic Director and UAB Athletics Medical Director Matthew Hale, M.D., knows the importance exercise has on overall health. He recently warned, however, overachievers in this area can hurt themselves. Hale recommends being aware of five signs someone might be over-exercising.
Hale says a great way to determine whether a workout is too strenuous is to try to have a conversation with someone. One may need to dial down the workout routine’s intensity if the individual fails Hale’s “Talk Test.”
Secondly, Hale says one does not have to suffer through exercise pains to see results.
“All too often the ‘No Pain; No Gain’ mantra leads to injury-- both acute and overuse-- rather than achieving your goals,” Hale said.
Hale also says disposition issues can be a sign of over-exercise.
“Do you feel depressed? Anxious? More irritable? Are you constantly tired? Do you sleep poorly? If the answer to any of these questions is ‘yes,’ then you may be over-exercising,” Hale explained.
Another possible sign, according to Hale, is if an exercise regimen requires extra rest or is not a routine that can be kept up over time.
Finally, Hale says to evaluate diet, which plays a crucial role in exercise.
"Your body is like a car. It needs fuel to run. If your nutritional demands exceed your intake, then that's a sign to cut back on your exercise,” said Hale.
Merry Christmas and Happy New Year!
The UAB Department of Family and Community Medicine wishes everyone a very merry Christmas and Happy New Year. As the year ends, many people take the time to make resolutions on how to make the coming year better than the last. Think about how to make some positive change in one health. Whether it's about exercise, anxiety, healthy eating or something else, small steps towards a healthier lifestyle can go a long way towards a happier life.
Want to keep up with what the department is doing in the new year? Follow us on social media for more Ask a Provider tips, other educational content and department updates.