There’s no denying that the holidays are a joyful time, filled with gatherings of family and friends, fun traditions, and plenty of tasty foods. But for people living with Sjögren’s disease, even the happiest of holiday seasons can be a source of stress and fatigue, too. The extra social commitments, increased travel, and disruptions to typical schedules and eating patterns associated with this time of year can pose challenges when it comes to managing Sjögren’s.
With a little planning and self-care, it’s possible to enjoy the holiday season while protecting your health and keeping your well-being in balance.
Anticipate Holiday Challenges
For people with Sjögren’s, the holidays may bring worsened physical symptoms, stress, or emotional strain that can all make it harder to manage the disease. Being aware of common challenges can help you know what to expect:
- Fatigue: Longer to-do lists, more social obligations, holiday travel plans, and disrupted routines can worsen fatigue. Plus, shorter daylight hours and colder weather during the winter holiday season can also contribute to fatigue and mood changes.
- Dryness: The air is drier during the winter months, and indoor heating and fireplaces can make it even more so. For Sjögren’s patients, this can lead to increased challenges with dry skin, eyes, and mouth. Additionally, holidays can be a time where you may be talking more, or choosing to have a cocktail, which can also worsen dryness.
- Diet changes: Many foods typically eaten during the holidays are rich, salty, sugary, or spicy. These factors can cause digestive discomfort, additional inflammation, or worsened dry mouth. Celebratory meals with family and friends may make it harder to stick to usual hydration and eating habits.
- Travel stress: Travel can make managing your symptoms more challenging by disrupting your sleep schedule and making it harder to stay hydrated or eat your usual foods. Air travel and changes in climate or altitude can also affect dryness and your energy level.
- Emotional strain: Holidays can be emotionally intense. Balancing family traditions, hosting responsibilities, and the pressure to participate in social gatherings can be exhausting. For someone managing Sjögren’s, there can be an extra layer of stress in trying to take part in the holidays while still prioritizing your health and well-being.
Follow Practical Tips for Managing Symptoms
The good news? Knowing what to expect from living with Sjögren’s during the holiday season means that you can plan ahead to protect your health. A few small adjustments can go a long way toward helping you feel your best throughout the season. Try out these practical tips to help you manage symptoms while enjoying the holidays:
- Prioritize hydration: Making an effort to stay hydrated is a simple way to support your health and help avoid exacerbating Sjögren’s symptoms during the holidays. Try keeping an extra water bottle handy when doing your holiday shopping or visiting family or friends. To help with increased dry eyes and dry mouth, try creating a frequent schedule for eye drops, moisturizing mouth sprays and gels, lip balm, and perhaps a heavier moisturizer cream. If you are staying with family, friends, or at a hotel, ask if they have a humidifier or consider investing in an inexpensive one. If you have not yet invested in a humidifier for your own home, consider a humidifier as a holiday gift to yourself.
- Conserve energy: Give yourself permission to slow down. Pace yourself during holiday activities, prioritize the events that matter most, and schedule breaks, naps, or days of rest. If possible, delegate tasks like shopping, cooking, or cleaning to avoid overexerting yourself. This way, you can fully enjoy and be present in the special moments and activities you do take part in.
- Take care of your diet and oral health: Do your best to limit foods that cause increased symptoms such as salty or sugary foods, which can worsen inflammation and dryness. If you do have sweet treats, try to brush your teeth immediately after to prevent sugar from lingering on your teeth. And if you’re concerned about what you’ll eat at a holiday gathering, consider bringing a dish that you feel good about eating to share, or packing your own snack. And if you do indulge in treats, fully enjoy it and continue to make choices that are right for you.
- Look after your emotional well-being: While the holidays can certainly be joyful, they can stir up difficult feelings too. If this is the case for you, take steps to manage your stress. For example, you can try deep breathing, journaling, or gentle stretching. Connecting with supportive loved ones or a Sjögren’s support group can also give you a space to share how you’re feeling and help you feel less alone.
- Travel in comfort: If you’re traveling, make sure you bring what you need to help you manage Sjögren’s. For example, you might pack a kit with your Sjögren’s medicines and extras of your favorite supporting products that work for you (e.g. eye and mouth gels, moisturizers, etc.). Also consider bringing snacks that you know you can easily swallow and that give you energy and nourishment. It isn’t a guarantee that a local store will have your favorite products so bringing extra is worth the additional packing. If you can, plan rest breaks during trips or a day of rest after you get to your location and return home. It’s also a good idea to keep medical information handy in case of emergencies.
- Set realistic expectations: People with Sjögren’s may worry about letting their loved ones down by not being able to take part in every holiday celebration or needing time to rest. As much as you can, try to share how you’re feeling with your loved ones — both before and during the holiday season. Talking about what Sjögren’s is like for you and your needs can help loved ones know how to support you and what to expect during the holidays. It can also be a way to show loved ones that you care about and trust them. And keep in mind — it’s okay to prioritize your health and well-being — even if that means saying no to certain plans. Saying “no” to certain plans can also be an opportunity for you to tell loved ones to take part in holiday activities and enjoy themselves (without worrying about how you are doing).
Adopt a Self-Care Mindset During the Holidays
Beyond following practical tips for managing holiday stress, it can help to cultivate a self-care mindset. Keep in mind that your goal is to enjoy the season — without sacrificing your health. Remember that it’s okay to slow down, listen to your body, and give yourself permission to step back from obligations or activities when your energy is low or your symptoms are flaring up. Try to celebrate small moments and practice kindness and patience toward yourself and others.
Happy Holidays From the Sjögren’s Foundation
The holidays are a time for connection, joy, and tradition — and you can embrace them while looking after your health. This year, focus on what truly matters to you and your loved ones, celebrate the moments that bring joy, and remember that your well-being is the best gift you can give everyone.
The Sjögren’s Foundation is committed to supporting people living with Sjögren’s during life’s important moments and celebrations.
There’s no denying that the holidays are a joyful time, filled with gatherings of family and friends, fun traditions, and plenty of tasty foods. But for people living with Sjögren’s disease, even the happiest of holiday seasons can be a source of stress and fatigue, too. The extra social commitments, increased travel, and disruptions to typical schedules and eating patterns associated with this time of year can pose challenges when it comes to managing Sjögren’s.
With a little planning and self-care, it’s possible to enjoy the holiday season while protecting your health and keeping your well-being in balance.
Anticipate Holiday Challenges
For people with Sjögren’s, the holidays may bring worsened physical symptoms, stress, or emotional strain that can all make it harder to manage the disease. Being aware of common challenges can help you know what to expect:
Follow Practical Tips for Managing Symptoms
The good news? Knowing what to expect from living with Sjögren’s during the holiday season means that you can plan ahead to protect your health. A few small adjustments can go a long way toward helping you feel your best throughout the season. Try out these practical tips to help you manage symptoms while enjoying the holidays:
Adopt a Self-Care Mindset During the Holidays
Beyond following practical tips for managing holiday stress, it can help to cultivate a self-care mindset. Keep in mind that your goal is to enjoy the season — without sacrificing your health. Remember that it’s okay to slow down, listen to your body, and give yourself permission to step back from obligations or activities when your energy is low or your symptoms are flaring up. Try to celebrate small moments and practice kindness and patience toward yourself and others.
Happy Holidays From the Sjögren’s Foundation
The holidays are a time for connection, joy, and tradition — and you can embrace them while looking after your health. This year, focus on what truly matters to you and your loved ones, celebrate the moments that bring joy, and remember that your well-being is the best gift you can give everyone.
The Sjögren’s Foundation is committed to supporting people living with Sjögren’s during life’s important moments and celebrations.