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The idealized version of the holidays involves festive gatherings, enjoyable meals and touching exchanges of special gifts.

In reality, though, many people are completely stressed out by calendars that have too many events and activities to attend, too much food everywhere and too much pressure to choose the perfect gift.

And because of those expectations, self-imposed or otherwise, instead of being a special time, the holidays can become very stressful.

There are strategies, though, to help control holiday stress by simplifying holiday traditions, controlling overindulgence and learning some emotional freedom techniques.

A trio of women recently gave a talk on those topics at the Jimmie B Keel Regional Library, 2902 W. Bearss Ave.

The talk was presented by Senior Information Resources, an organization that is aimed at “Helping baby boomers and beyond live well in our community.”

Barb M. Mahlmeister, a registered dietitian and nutritionist from Carrollwood, offered strategies for navigating through the holidays, without the weight gain that often accompanies the season.

Brenda Cassato, executive director of Senior Information Resources, offered practical suggestions for reducing the stress that often comes with trying to find the perfect holiday presents.

And, Sandra Miniere, a personal life coach based in Wesley Chapel, demonstrated emotional freedom techniques – which involve tapping specific energy points in the body to gain rapid relief from emotional and physical disturbances.

Senior Information Resources is an organization with about three dozen members, coming from Pasco, Pinellas and Hillsborough counties.

Mahlmeister gave the audience numerous practical suggestions for enjoying holiday foods, but reducing impacts that last well beyond the season.

Many people view the holidays as being the time between Thanksgiving and New Year’s Day, Mahlmeister said. In reality, though, “the holidays start when kids get dressed up for Halloween.”

And, she said, they don’t end until the second week of January.

During that time, she said, people are busier and tend to exercise less. At the same time, they tend to indulge at all sorts of gatherings.

So, she offered pointers to help reduce the impacts.

At buffets, she said, be sure to put whatever you are going to eat on a plate. It’s far too easy to graze, and to consume significant calories.

“The toothpicks are not your friend,” she said. Many people eat much more than they realize, because they’re munching on foods that are presented on toothpicks.

No matter how busy the season is, it’s essential to exercise, she added.

Everyone can find a way to fit 15 to 20 minutes of exercise into their schedule each day, she said.

People should view exercise as a form of building up credits, which are then spent on the foods you eat. If you want ice cream later, exercise more now, she said.

Besides giving you more freedom to indulge, it makes you more mindful, too, she said.

You tend to make more thoughtful choices about eating. Instead of automatically picking up a dessert, people will ask: “Do I really want to eat that or not?”

And, because they’re more aware of the impacts, they’ll make choices on how to indulge. Do they want a calorie-laden casserole dish or a slice of pie, she added.

It’s also important to carry food with you, such as protein bars, nuts and seeds, to avoid getting too hungry, she said.

Before entering a gathering, eat a fat or protein and drink lots of water, she advised.

Portion size is important, too, Mahlmeister said.

Cassato offered suggestions for simplifying gift giving during the holidays.

If you know someone living in an assisted care facility, they might enjoy receiving a hair appointment and lunch, for instance.

Or, perhaps you could create a calendar with family photos. Birthdays can be marked by photos, too, she said.

Audio books, fleece throws and boxes of all occasion cards are other ideas, she said.

Of course, she added, “Everybody loves a gift card.”

Other ideas include helping an older relative to complete some technical chores, such as programming their cellphone or setting up social media accounts.

The key is to simplify and to focus on the essentials of spending time with others, and letting go of the stress, Cassato said.

“Our time is valuable. We have to guard it like gold. But, the time you give away to others is like an investment,” Cassato said.

While Mahlmeister focused on staying healthy through the holidays, and Cassato talked about simplifying gift giving, Miniere talked about a soothing self-care technique that involves the mind and body.

Emotional freedom techniques provide relief from emotional and physical disturbance, by combining principles of acupuncture and acupressure to balance energy flow in the body.

Miniere offered a demonstration, describing the energy points at various locations on the body and tapping them, to change the energy flow in the body.

The technique also involves breathing exercises and the repetition of phrases, as people tap at various energy points.

Over time, people who use this technique can learn how to change the flow of energy through mental tapping, Miniere said.

Published December 9, 2015