Navigating the holidays with cheer can be a challenge for some.

If you want to make the holidays full of cheer for yourself and your loved ones, make self-care a priority. All it takes is a simple plan to develop certain habits--and let go of habits that sabotage your wellbeing.

The first step in knowing how to take care of yourself is to learn to identify when you start going off track. The body will tell you this information if you listen. But it’s like learning a new language for many of us who have spent years ignoring the messages our bodies are telling us.

Here are 12 ways to take care of yourself during the holiday season:

1. Listen to your body.

   The body does not lie--and it will speak up in its own language when you need to pay attention to something. Place your hand too close to the fire and you will get an immediate --and loud--message. Some messages are more subtle and harder to read. The more in tune you are with your physical body, the easier it becomes to read these signs.

2. Eat what nourishes you.

   Research clearly shows that eating well is our best defense against illness, and best support for wellbeing. Go for fresh, locally sourced produce grown without pesticides or chemicals, reduce sugar and unhealthy cooking oils, avoid foods that contain preservatives. Admittedly, this can be hard when celebrating the holidays. If declining your family traditions seems too overwhelming, offer to contribute a few simple dishes to the menu to make it easy to succeed. If you don’t have a back up plan, it can be too easy to go for foods—and habits— that make you feel disempowered. Taking care of yourself means planning ahead.

3. Be aware of environmental toxins.

   Are you setting yourself up for failure? Toxicity can take many forms: the old family dynamics that you KNOW will happen when certain environmental toxins are present. If you know talking about politics will end up in a screaming match, then make a plan to leave the room, or change the subject if it arises. There are toxic relationships and communities, or perhaps you speak to yourself in toxic ways when around family. You ingest toxins when you don’t pay attention to what you eat, or indulge in drugs or alcohol. This is usually a simple fix with moderation, but habitual patterns can easily override healthy choices. Taking care of yourself means eliminating or reducing toxins from your body, environment, relationships and emotional state.

4. Get regular exercise.

   There are so many studies linking good health to regular exercise that most of us are pretty aware we need to move regularly if we want to practice self care. It can be hard to maintain your usual routine during holidays, so go easy on yourself. Just get in a routine that feels manageable --not too hard, not too soft-- and stick with it. Bonus points if you get outdoors to reconnect with nature as you exercise.

5. Prioritize sleep.

   This is such an easy and quick way to introduce self care on a profound level. It’s amazing more of us don’t do this. Notice I didn’t say: get enough sleep. Most of us can function on less-than optimal sleep, and convince ourselves that we are getting enough shut-eye. But to prioritize sleep, we start looking at all the ways we sabotage our rest cycle through stimulants, computer screens late at night, unresolved emotional issues, taking on too much and generally not being aware of our natural rhythms. Try making sleep your #1 priority and see how your attitude shifts.

6. Nourish your healthy relationships + set boundaries with unhealthy ones.

   We pick up habits from the people we spend time with. In general, it is important to carefully choose the people you spend the most time with. If you hang out with a gang, you’ll eventually become a gangster. This may be the biggest reason why holidays can be challenging for many—how do you keep a positive attitude when Uncle Osborne is such a grouch? Make a commitment to be kind, no matter what, and to focus on the positive. If you need help, watch this video by Ekhart Tolle on how to stay present when with cranky people.

7. Speak kindly-especially to yourself.

   Speak kind, truthful words, and notice how your mind-set changes. Most of us spend a lot of time criticizing or judging our experience. Even the smallest incident can bring on a wave of negativity: you’re trying to get a new app to work on your phone and it is not cooperating so you swear at the damn thing (see?) Watch how you do this with family. The way you use speech creates energy patterns that infuse the body and send out signals into the environment. If you are constantly lashing out in criticism--even if it is only in your mind--you are germinating a toxic inner environment. Antidote: Breathe and smile. Or…

8. Chant an affirming mantra--out loud or silently.

   May I be well, May I be happy, May I let go of the past
   Om mani padme hum
   Or hum a song-it’s surprising how calming this is.

9. Manage stressors.

   Learn to say “no.” This benign little word can be very empowering. Get clear on what supports your wellbeing and what stresses you out. You might want to add “thank you.”

10. Learn to meditate.

    A daily meditation practice will do more for your self care than most anything else. When you take time each day to check in with yourself, you start to notice patterns. We can only change what we are aware of. Click here for an easy guided meditation you can do in 12 minutes.

11. Practice gratitude.

    Make a practice of recognizing the kindness others extend to you and share your appreciation with them. When you focus on positive qualities guess what you attract more of?

12. Breathe.

    Whenever you think of it, notice your breathing. It’s the most reliable way to quickly change your state of mind. If you find yourself getting worked up about something, take a few deep breaths, and observe the shift.

Set Your Intention to Navigate the Holidays with Cheer

It can be hard to break habits, even when we know they are harming us. If you need help letting go of a toxic habit, ask your inner guide or your higher power for clarity or set an intention. Often it’s our thinking patterns that prevent our progress, so stepping outside of what we already know and asking for guidance can initiate new connections.

Change is the only constant. Our lives are made up of days; our days are made up of moments. Stay present in the moment is the best way to take care of yourself.

The first step in knowing how to take care of yourself is to learn to identify when you start going off track. The body will tell you this information if you listen. But it’s like learning a new language for many of us who have spent years ignoring the messages our bodies are telling us. Get a free daily self-care checklist here.