Healthy Habits - Balancing Family Expectations and Self-Care

From money to missing loved ones, studies show that nine in 10 (89%) of adults are stressed during the holiday season.

Dr. Supatra Tovar, one of the only clinical psychologists who is also a registered dietitian and certified fitness expert, is available for stories around managing holiday stress and how to balance family expectations and self-care.

“The holiday season often comes with high expectations and stress, from planning family gatherings to buying gifts,” says Dr. Tovar. “It’s important to maintain a balance between meeting family expectations and prioritizing self-care. There are actionable strategies for reducing holiday stress, focusing on how to navigate the season with a healthy mindset, avoid burnout, and still find joy and connection.”

As a sought-after speaker, Dr. Tovar has spoken to corporate clients on how to cultivate habits that foster a calm demeanor and the change they want in their health, their career, and their relationships. Her new book, Deprogram Diet Culture: Rethink Your Relationship with Food, Heal Your Mind, and Live a Diet-Free Life teaches you the steps to eliminate Diet Culture’s negative influence by explaining the science of why diets fail, while providing simple, scientifically proven methods to help you achieve a healthy mind-body-soul relationship.

I had a chance to get some healthy tips for the holidays in this interview.

How can people balance family expectations around the holidays with making sure to take time for themselves?
The holidays can be a busy time filled with family obligations, but it’s crucial to make time for yourself too. Setting gentle but firm boundaries is key. Let your loved ones know early on that you may need some moments to recharge, whether that’s through a quiet morning routine, an afternoon walk, or a short meditation session. Taking care of yourself will help you be more present with your family, and they’ll appreciate the quality time when you’re more relaxed.

What are some tips for navigating potentially tricky conversational topics?
Holiday gatherings can sometimes bring up sensitive topics, but you can navigate these moments with kindness. If the conversation steers into uncomfortable territory, try redirecting it by asking a lighthearted question or shifting focus to a neutral subject, like shared family memories or upcoming events. If things get too heated, it’s okay to say, “I’d love for us to focus on enjoying our time together today” or simply take a breather. Remember, it’s not your responsibility to fix everything, but maintaining a calm, compassionate presence can help ease tensions.


How can people for whom food is a stressor navigate the holiday season in a healthy way?
For those who feel anxiety around food, the holidays can be particularly challenging. One helpful approach is practicing mindful eating—take time to savor the food you’re eating and check in with your body to recognize hunger and fullness cues. It can also be empowering to bring a dish you feel comfortable eating, so you know there’s something that aligns with your goals. Above all, be gentle with yourself. The holidays are about connection, not perfection, and you can enjoy the season without feeling pressured by food.

Dr. Supatra Tovar (LIC #PSY31949) is one of the few clinical psychologists in the nation who is also a registered dietitian (CDR #86029010) and BASI Certified Pilates fitness expert. Dr. Tovar teaches clients how to use research-based techniques in behavioral psychology, nutritional science, and exercise kinesiology to overcome complex challenges. She harnesses the different disciplines of her unique background to show her clients how small modifications to daily habits can transform mindsets, enhance personal relationships, and accelerate professional trajectories. Dr. Tovar has helped clients navigate through trauma, eating disorders, depression, anxiety, and grief.

Driven by her deep understanding of the mind, body, and nutrition and by personal experiences that revealed their interconnections, Dr. Tovar founded ANEW, Advanced Nutrition and Emotional Wellness, to offer simple routines to improve your mindset, your health, and your spirit. The flagship online video course, "Deprogram Diet Culture," guides participants through the successful 7-step method she has employed to help clients break free from the destructive cycles of dieting and weight gain. A condensed version of the course is available as a book Deprogram Diet Culture: Rethink Your Relationship with Food, Heal Your Mind, and Live a Diet-Free Life to be published in September of 2024. Future publications will further explore the integration of psychology, nutrition, and physical wellness.

Dr. Tovar earned her doctorate in psychology from the California School of Professional Psychology and has two master’s degrees, including a Master of Science in Nutrition. She is also a BASI Certified Pilates Instructor, reflecting over 20 years of dedication to integrating physical fitness with mental and nutritional health.

For more information go to www.anew-insight.com and www.drsupatratovar.com. LinkedIn: https://www.linkedin.com/in/drsupatratovar/