Reclaiming Enough: How to Stop Over Giving, Overeating, and Overdoing This Holiday Season
- Keisha Benjamin MD
- Nov 24
- 3 min read
Why doing less, saying no, and embracing balance may be the healthiest gift you give yourself this year.
⛉ The Holiday Overload
November whispers gratitude—then shouts go faster! Between work deadlines, family expectations, and glittering obligations, it’s easy to confuse exhaustion with accomplishment. But health isn’t built on overdrive. It’s built on enough.
The HealthSavvy mindset this month: Boundaries are biology. Overextending your schedule, your stomach, or your spirit triggers the same stress response in your body. This piece helps you recognize your personal tipping point—and guide yourself back to balance.
⛉1. The Science of Overdoing
Your nervous system interprets every form of overload—too much sugar, noise, work, or emotional giving—as stress. When that stress is chronic, cortisol levels rise, digestion slows, and sleep becomes fragmented. Saying “enough” isn’t selfish; it’s neuroprotective.
HealthSavvy Tip: Pause before saying yes. Ask: Will this nourish or drain me? Your body knows the answer before your brain rationalizes it.
⛉2. The HealthSavvy Self‑Inventory Quiz Are you living in the Over Zone?
Rate each from 1 (rarely) to 5 (always).
I say yes when I want to say no.
I feel guilty resting when others are busy.
I eat or drink to cope with pressure.
I spend more energy pleasing others than myself.
I wake up tired even after a full night’s sleep.
Your Score:- 5–10: You’re aware—and beginning to reclaim balance. Choose one area to simplify this week.- 11–15: Your nervous system needs a break. Block one day for full rest—no screens, no errands.- 16–25: You’re deep in the Over Zone. Start small: say no once a day and prioritize 20 minutes of quiet before bed.
⛉3. The Enoughness Equation
When you give from depletion, no one receives your best. The equation is simple:
Generosity − Boundaries = BurnoutGenerosity + Boundaries = Sustainable Joy
Your worth isn’t measured by how much you do; it’s reflected in how intentionally you show up.
HealthSavvy Reminder: Every no you give to chaos is a yes to calm.
⛉4. Food, Feelings, and Fullness
Holiday food is emotional currency—love, nostalgia, comfort. But fullness isn’t just physical. Mindful eating rewires the brain to associate satisfaction with presence, not volume.
Try This: Before your first bite, take one full breath and notice your plate’s color, aroma, and texture. This 10-second pause activates the parasympathetic (rest‑and‑digest) system—your best ally for balanced eating.
⛉5. Boundaries as a Wellness Practice
Boundaries aren’t walls—they’re gates. You control what flows in and out. Emotional boundaries protect your peace the same way skin protects your organs.
HealthSavvy Script: “I want to give my best energy, and that means protecting it. I’ll join if it aligns with that goal.”Simple, kind, firm.
The HealthSavvy Interactive Poll
IWhich kind of “overdoing” challenges you most?
Overgiving (people‑pleasing, saying yes too often)
Overeating (emotional or stress‑driven)
Overspending (holiday financial pressure)
Overscheduling (too many commitments)
Instant Results + Recommendations:
- Overgiving: Practice the 24-hour response rule—pause before committing.
- Overeating: Create a plate, sit down, eat slowly—no multitasking.
- Overspending: Set a budget and choose experiences over items.
- Overscheduling: Protect one unscheduled block each weekend—call it your Reset Zone.
Your HealthSavvy Resource
Download: [The Enoughness Blueprint: Your Personal Boundaries & Balance Planner] A guided PDF that helps you map where your time, energy, and joy leak—then realign your week with purpose, rest, and realistic goals.
Reflection Prompt
What does enough look and feel like to you? Write one sentence you can revisit when the season tries to convince you to do more.
Final Takeaway
Doing less doesn’t make you lazy—it makes you intentional. The world will still spin if you pause. But your health, happiness, and clarity will expand when you choose enough.
HealthSavvy Reminder: You can’t pour from an empty cup—but you can sip from one that’s full and calm.
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