7 Healthy Holiday Traditions You Can Start Right Now

What is anxiety?

Dr. Shivanand describesanxiety as "a complex state that can manifest in various forms and intensities, affecting both the mind and the body." He continued, saying, “At its core, anxiety involves feelings of worry, fear, and unease, often accompanied by physical symptoms such as increased heart rate, sweating, trembling, and difficulty concentrating. One way to understand anxiety is to think of it as the mind being overwhelmed by the multitude of thoughts, concerns, and stimuli bombarding it at any given moment. Just like a computer with too many open applications, the mind struggles to process everything efficiently, leading to a sense of being scattered and unable to focus.”

Why do I get anxious when I travel?

When it comes to anxiety specific to travel, the reason for why you may experience these uncomfortable feelings could be due to a multitude of reasons and can vary in intensity from person to person. Dr. Shivanand shared that travel anxiety could be in part due to “fear of the unknown, fear of safety, fear of flying, control issues, and past traumatic experiences,” as well other areas of anxiety including “separation anxiety, social anxiety, and health anxiety.” Dr. Shivanand went on to explain that, although fun, “traveling often involves stepping outside of one's comfort zone and encountering unfamiliar situations, environments, and people. For some individuals, the uncertainty of what to expect can trigger feelings of anxiety.”

No matter why you experience anxiety related to travel, “It's important to recognize that travel anxiety is a common and valid experience, and there are various strategies and coping mechanisms available to help manage it,” offered Dr. Shivanand. “These may include relaxation techniques, cognitive-behavioral strategies, gradual exposure to anxiety-provoking situations, seeking support from mental health professionals, and planning ahead to minimize stressors during travel.”

​How can I control my travel anxiety ahead of my upcoming trip?

• Plan and Prepare in Advance: “Plan your trip ahead of time to reduce uncertainty,” says Dr. Shivanand. “This includes booking accommodations, transportation, and activities in advance, as well as familiarizing yourself with the destination, and local regulations.” Having a loose agenda of things to look forward to when your trip starts is a great way to get excited when thinking about traveling, instead of stressed.
• Practice Relaxation Techniques: “Incorporate relaxation techniques such as deep breathing and meditation to calm and center yourself. [Yoga of Immortals] Breathwork and Advance Cognitive sessions can really help,” says Dr. Shivanand. As the founder of the Yoga of Immortals practice, he uses its principles in his everyday life and has seen how it can positively impact the lives of others from a mental health standpoint. However, any type of yoga, meditation, and other similar practices you're familiar with should help.

• Create a Checklist: “Create a checklist of essential items to pack and tasks to complete before your trip to stay organized and minimize last-minute stressors,” shared Dr. Shivanand. “Organizing your belongings and documents can also help you feel more in control during your travels.” The simple task of crossing off packing items from a list can feel cathartic and ensure you don’t forget anything essential during your travels.
  
• Stay Connected: “Maintain communication with friends or family members before, during, and after your trip,” Dr. Shivanand recommends. “Knowing that you have someone to reach out to for support or guidance can provide reassurance and alleviate feelings of isolation.” News flash, the people you care about care about you too! They’ll be happy to hear from you and walk you through any tough feelings, if need be.
  
• Stay Grounded: “Practice mindfulness and grounding techniques to stay present and centered during your travels,” shared Dr. Shivanand. Embrace the ‘pinch me’ moments of your trip as they happen, this is why you’re traveling in the first place after all!

• Seek Professional Support: “If travel-related anxiety significantly impacts your ability to engage in travel experiences, consider seeking support from a mental health professional,” says Dr. Shivanand. Listen; asking for help is okay, and something that you should do if it will have a positive impact on your life.
• Incorporate Meditative & Wellness Daily: In doing so, Dr Shivanand says, "One can effectively manage travel-related anxiety and enjoy your travel experiences with greater ease and confidence.” Dr. Shivanand reiterates that “it's okay to seek support and take proactive steps to prioritize your mental well-being during your travels.”

Strength Training: 2-3 Days

The magic formula, according to Noam Tamir, CSCS, founder of TS Fitness, is three days of strength training, two days of cardio, and two days of active rest per week.

Strength training days are absolutely crucial for maintaining a healthy weight. In addition to forming and shaping a strong, sexy bod, adding muscle mass increases your resting metabolism — meaning you'll burn more calories when you’re at home on your couch, enjoying a good Netflix binge. If you’re not looking to add any noticeable muscle, you can theoretically strength train twice a week and make use of that third day for cardio, but we wouldn’t recommend skipping it altogether.

You can strength train in a variety of ways, too. Lifting is an obvious option, but for those who are really looking for a leaner physique or who just hate lifting, pilates and intense vinyasa yoga are also fabulous. Functional training, like rock climbing or rowing, also qualifies.

Make sure to take a break between your strength training days. Most experts say that you need at least 48 hours for your muscles to recover. In the meantime, there’s cardio!

Cardio: 2-3 Days

Cardio is undoubtedly important, not only for keeping your heart healthy, but also for burning fat. Without getting too technical, you should aim to hit 85-100 percent of your target heart rate for roughly 15 minutes. You can calculate your maximum heart rate by subtracting your age from 220. So, if you’re 27, your max heart rate would be 193, and 85 percent of that would be 164.

You can get there with high-intensity interval training, long-distance running, Zumba, cardio kickboxing — whatever floats your boat.

Active Rest: 2 Days

Finally, one of the most important parts of your workout plan: active rest. Two days of your week should be fully focused on letting your muscles rebuild through gentle stretching, walking, restorative yoga, or foam rolling. By completing these kinds of workouts twice a week, you’ll be staying active and building flexibility all while chilling out!

The Dangers of Over-Exercising

It’s important to take time off from your workouts if health is your overall goal. For one thing, over-exercising can lead to adrenal fatigue and other disorders, as exercise is literally added stress for your body. Your adrenal glands respond to exercise by releasing stress hormones like adrenaline and cortisol, and over time, not giving your adrenals a break can lead to tiredness, lethargy, and even thyroid problems.

And besides, it’s important to take a mental break from exercise. When you start to obsess about fitness, is when a healthy habit turns into something more sinister. Do yourself a favor and take at least two days a week for rest or active recovery. Your body will thank you!

Recap of Kim Kardashian's involvement in AHS: Delicate

As good as Kim Kardashian is as the icy publicist Siobhan on AHS: Delicate, don't expect her to watch herself onscreen. She appeared on Jimmy Kimmel Live yesterday and explained why she hasn't seen herself in clips of the show when Jimmy Kimmel played and unsettling one.

Her character can be seen intimidating a fertility doctor to do her bidding as she pierces the top of his neck with a long orange fingernail. She smiled before saying "It's so funny, I can't watch it back," and then added, "I get so nervous."

She even talked about the difference between filming for TV and working as an actual actress. She said, "I called my sisters and I go, 'Guys. You — not to say you'd ever want to get into acting — but you are so lucky you can wake up and just, we can sit in bed and film, and you don't have to get up...like there is no schedule."

However, it seems like the budding actress took her new schedule in stride because Star Trek actor and AHS co-star Zachary Quinto applauded Kardashian’s acting chops.

“I did a cameo on this season of ‘American Horror Story’ and I got to meet her,” the actor told People. “She was so lovely and warm and, really, I don’t think she needs my advice.” Quinto added, sharing that Kardashian, was “really in her element” on set and he was “really impressed by her spirit and her openness…I really look forward to seeing this season because I think she’s gonna do a wonderful job.”

Recap of AHS: Delicate Part 1

The first part of AHS: Delicate premiered on FX September 20, 2023 and centered around actress Anna Victoria Alcott's desire to become a mother. Played by Emma Roberts, viewers watched as her husband Dexter Harding (played by Matt Czuchry) was supportive of her IVF procedure so the couple could conceive their first child. Despite the previous struggles, the procedure is a success and the happy couple learn they have a baby on the way.

However, things go horribly wrong when Anna starts being followed and eventually experiences a violent miscarriage during her first trimester. Somehow the baby actually survives, but Anna still experiences a series of strange hallucinations and events. From losing her hair to vomiting a foreign object, she starts to wonder if something is wrong with her baby. There's also the fact that she told her publicist Siobhan (played by Kim Kardashian) that she'd do anything to remain at the top of the her career.

What's revealed is that a baby cult does exist and Dexter's dead first wife knew all about it. However, the cult still looks at him as a threat so it's only a matter of time before they close in.

If you need a refresher, catch up on the first part of AHS: Delicate on Hulu and be sure to check out the eery trailer for a look at part two! Also, get your hands on a copy of Danielle Valentine’s novel Delicate Condition to see how the story truly unfolds.

Watch The Official Trailer For AHS: Delicate Part 2

We suspected Siobhan may have a darker role than Anna thinks and the trailer confirms it. As Anna gets further along in her pregnancy, it's hinted that her growing baby may not be 'normal' and there's nothing she'll be able to do about it.

We're crossing our fingers for Anna and Dexter, but the baby cult may have the final say in AHS: Delicate Part 2.

The first portion of AHS: Delicate Part 2 premiered on FX April 3, 2024, but the series will come to a close beginning April 24. All we can say is things are about to get extremely bumpy 👀.