Gloomy winter weather is typically the first thing that comes to mind in a conversation about seasonal depression. It’s no secret that many people suffer from seasonal depression, or seasonal affective disorder (SAD), in the winter months. A less common type of seasonal depression arrives on beautiful, sunny summer days, and it is just as serious. 

How is it possible that warm days and sunshine cause someone to head down a depressive spiral? Before passing judgment, always remember that every person is different. It’s estimated that up to 30% of people with seasonal depression will experience summer depression, according to psychiatrists. People with summer-patter depression, also known as reverse SAD, tend to experience symptoms of depression about four or five months out of the year when the weather is warmer. 

As with any form of depression, early treatment is the best approach. The exact timing of treatment will depend on the person’s history with the mental illness. There are no studies of treatments that are specific to summertime depression, but the following strategies may help relieve symptoms and boost mood. 

Dark Therapy

Just as light therapy can benefit those with winter SAD, dark therapy may help those with summer SAD. Some people report that they feel better when wearing dark glasses. Wearing blue-blocking goggles at night may help reduce the stimulating effects of blue light. Additionally, wearing blue-blocking goggles has been able to benefit people with manic or hypomanic symptoms in bipolar people. If you feel irritable or agitated as a result of summertime depression, consider wearing blue-blocking goggles. You can also turn off all screens at night to help limit your blue light exposure. 

Create A Routine And Stick To It

Psychiatrists explain that following a consistent routine can help inspire motivation and fulfillment. Start with the basics: wake up on time, brush your teeth, shower, maintain regular mealtimes, and schedule bedtime. If you feel comfortable with all of that, consider adding exercise, self-care practices, and creative outlets to your routine. A great way to stick to a routine is to write your routine down in a planner. You can also use a scheduling or productivity app. You can even go so far as to write memos on sticky notes!

Avoid Depression Traps

What is a depression trap, exactly? The ways in which people cope with depression are not always the most conducive to their mental health. Engaging in these traps will only worsen depression symptoms. Some of these unhealthy behaviors include:

• Blaming yourself constantly
• Watching too much pornography
• Eating when you’re bored, not hungry
• Gambling online, often
• Playing video games for hours and hours
• Spending a lot of time browsing your phone or laptop
• Drinking excessive amounts of alcohol

Shift Your Circadian Rhythm

One theory about winter SAD is that circadian rhythms change, go awry even, during the winter. Circadian rhythm is the body’s internal program that regulates the timing of all biological functions. The circadian rhythm is orchestrated by daily cycles of light and dark. Depending on winter or summer SAD, light or dark may help reset the person’s internal clock. Some people with summer SAD feel that their circadian rhythms run late, so they walk outdoors each day during summer at sunrise and look in the direction of the sun for 10 minutes. This is a simple practice that may lift spirits throughout the summer. There are no studies to back this up, so you may have to experiment for yourself to see if it benefits your circadian rhythm. 

Cold Temperature Treatment

If you are familiar with the Ice Man, also known as Wim Hof, then you understand the importance of the ice bath. Many people have embraced cold therapy for accelerated recovery, more energy, and reduced inflammation. Plunging into a cold bath shocks the body and has a therapeutic effect. In fact, many cold plunge enthusiasts agree that regular ice baths help to boost mood. Others report that cryotherapy has a similar effect, although that is much colder than an ice bath. Fill a tub with cold water and some ice next time you feel down and take a three minute plunge, taking care to breathe deeply throughout. You may love the results!

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Having healthy self-esteem can make a difference to your mental wellbeing and overall quality of life. Self-esteem is the subjective sense of overall personal worth or value, which is basically how you perceive yourself. It can influence how you navigate life decisions, challenges, and relationships. Self-esteem that is too high or too low, however, can be problematic.

When you are able to balance your self-esteem, you are more likely to trust your judgment, set healthy boundaries, and recover more quickly from setbacks. If your self-esteem is low, you could experience:

• Difficulty accepting compliments
• Fixation on past mistakes
• People-pleasing tendencies
• Self-doubt
• Comparing yourself to others
• Need for external validation
• Negative self-talk
• Trouble setting boundaries

According to research from 2023, self-esteem is linked to many areas of daily life, including relationships and how you feel at work. Self-esteem is closely linked to mental health, with higher self-esteem associated with lower levels of depression and anxiety. Self-esteem is not constant; rather, it can go up and down. You can strengthen your self-esteem over time by developing small, consistent habits. Build a more supportive relationship with yourself and improve your self-esteem today. 

Build A Strength’s Awareness Habit

It is very easy to focus on things that you don’t do well, but all of your strengths deserve equal attention. Make it a habit to reflect on things that you do well, such as being a good listener, showing up on time, being resilient, or remaining organized. Jot down one thing every day or revise moments, during which you handled something brilliantly. That process helps train your brain to see a more accurate picture of who you are. 

Notice And Reframe Negative Self-Talk

The way you speak to yourself can influence how you approach different things in life. It’s safe to say that most people have an inner critic that can quickly point out mistakes or assume the worst in things or people. Rather than silencing it completely, acknowledge this voice when it comes up. Accept that you are having a negative thought whenever it arises. By creating a small moment of awareness, you can step back from the thought instead of believing it instantaneously. You can then question the validity of your thought, or consider what a close friend might say/do in the current situation. Over time, you can start replacing overly critical thoughts with compassionate, balanced reactions. 

Surround Yourself With Supportive Influences

The people you surround yourself with can influence how you see and talk to yourself. Surrounding yourself with positive, loving people can make a big difference in your self-esteem and overall outlook on life. Pay attention to how you feel after hanging out with certain people, or engaging with certain content online. Ideally, lean into relationships that feel safe, respectful, and encouraging. Not everything in life is positive all the time, but consistent support from people around you can make a meaningful difference to your self-esteem. 

Practice Compassion During Setbacks

Every human messes up and experiences setbacks. Humans are imperfect, after all. Don’t interpret mistakes as proof that something is wrong with you; rather, view them as part of the learning or growing process. Self-compassion is about acknowledging something that is hard without adding layers of judgment. For example, something may not turn out the way you hope it to, but there is always a lesson to learn. That way of thinking can help protect your self-esteem in challenging moments. 

Limit Comparison Whenever Possible

It’s so easy to compare yourself to others, especially if you are on social media a lot. Constantly comparing yourself to others can distort your reality and undermine your total sense of worth. You want to build yourself up, not bring yourself down! Whenever you notice that you’re comparing yourself to others, direct your focus back to you, such as your progress, challenges, and timing. Whatever you are doing is unique to you, and shifting your focus inward can help you grow on your own path. 

Keep Small Promises To Yourself

Trust is a key component to developing good self-esteem. An effective way to build trust is by following through on things that you’ll say you will do. Start small by setting a specific goal for yourself, such as planning to cook one nourishing meal this week or going to a yoga class. Maybe you spend 20 minutes on a hobby you enjoy or complete a chore that you’ve been putting off. Each time you follow through with something you set out to do, you are not only completing a task, but also proving to yourself that you can show up and put in the effort. That trust helps reinforce the belief that you can handle difficult things, and consistent small wins like that can build a strong, internal foundation.

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Remember the famous talk about all things sex, bodily changes, puberty, and all that jazz? You probably never felt more uncomfortable, but it was only to inform you about the coming changes in your life. The conversation can change for women around middle school, given that menstrual cycles occur around then. 

There is a lot to learn and a lot to inform about menstrual cycles. Some people are told correct information, while others gather information from rumors and believe whatever they hear. For example, boys may think women bleed forever and attract bears. This is simply not the case and we are here to set the record straight, emphasizing six period myths that everyone needs to forget. 

It’s OK To Dismiss Feelings While On Your Period

There is a physical change in a woman’s body while she is on her period. In the days leading up to menstruation, levels of estrogen plummet and progesterone levels increase. Estrogen is linked to serotonin, the happy hormone, and progesterone is linked to the area of the brain associated with anxiety, depression, and fear. While progesterone may depress some emotions, it does have a mood-balancing effect. Don’t write off drastic mood changes as “just hormones;” rather, mood changes that happen because of hormones are very real. That should not invalidate anyone’s feelings!

Period Blood Is Dirty Blood

It’s a complete myth, and false way of thinking, to think that period blood is dirty blood. It is not blood that the body rejects, nor is it a way to flush out toxins. Think of period blood as evolved vaginal secretion, containing a bit of blood, uterine tissue, mucus lining, and bacteria. That does not change whether a woman can or cannot have sex. It simply means that period blood is different from blood that runs through veins. It is actually less concentrated blood and has fewer blood cells than traditional blood. 

Women Are Always On “That Time Of The Month”

To clear things up, a woman’s menstrual cycle is not the same as her period. Menstruation refers to the time that a woman bleeds, while a menstrual cycle is the entire time from the start of one period to the next. Some women’s cycles are longer, while others can be shorter. Travel, weight fluctuation, emotions, medications, and more can affect when a woman’s period occurs. Comments like “women are always on their time of the month” are both inaccurate and not appreciated. Just like every woman, every period is unique. 

Period Is Pain Is Just Like Anything You’ve Experienced

Headaches and hitting your knee on the couch do not compare to the pain a woman experiences during her period. Some women have to call out of work, curl up in bed, or pray that the cramps will subside. That is called dysmenorrhea, and about 20% of women have it so severe that it interferes with daily activities. The pain makes it difficult to concentrate, causes anxiety, and makes everything unpleasant. It is unfair to compare it to regular pain that people experience on a daily basis. 

Hormones Define Women

For years, women have been accused of being too “hormonal” all the time. Some men equate the feelings women have to feelings of hysteria, as though it is some sort of illness. That does not explain female behavior because everyone has hormones and nobody likes them to be messed with. One study on male contraception was discontinued because male participants could not handle the side effects of injection pain, acne, and emotional issues. Women accept those same side effects taking various forms of birth control, even if it negatively affects them. 

Periods Are Shameful

End the conversation that periods are gross, shameful, or dirty and they won’t be such a “crisis.” The truth is that this “shame” is ingrained into society, as though it is a huge embarrassment that women must overcome to enter society. There is no need to whisper about the need for a tampon or pad. Periods are normal, not out of the ordinary. Ditch the stigma and change this cycle (pardon the pun) to encourage positive talk about periods and menstrual cycles.

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A recent, well-designed study suggests that the ketogenic (keto) diet may offer modest, yet statistically significant, improvements in treatment-resistant depression. According to research, one in three patients with depression do not respond fully to antidepressants. At the same time, there has been a growing interest in whether diet, particularly the keto diet can assist with mental health struggles. 

What Is The Keto Diet?

The keto diet is a low-carb, high-fat, and moderate-protein diet. This eating pattern involves severely cutting the intake of carbohydrates, while dramatically increasing fat intake. By eating this way, you can switch the body into a state of ketosis, which is a metabolic state in which it burns fat for fuel instead of carbs. This type of diet has existed since the 1920s, when it was developed as an innovative approach for children seeking to support neurological health. 

In recent years, health experts have continued to find more health benefits of the keto diet, some of which benefit the brain, heart, digestive system, and so on. Some studies confirm that the keto diet may help control appetite, support healthy metabolism, and promote sustained energy levels. The first benefit, and some would say the driving force to continue the diet, that people notice is weight loss. 

Health experts say that there has been a lack of high-quality research about the depression-fighting effects of the keto diet. That is why researchers wanted to conduct this new study. They wanted to see if there was a benefit to eating keto and experiencing reduced symptoms of depression. Continue reading to learn what the research found. 

Real But Modest Benefits From Eating Keto

The study followed 88 participants with an average age of 42. All of them were diagnosed with treatment-resistant depression. Researchers randomly assigned participants to follow one of two diets for a total of six weeks. One group ate prepared foods that followed a keto diet with 30 grams of carbs per day. The other controlled group followed a plant-forward eating pattern. 

Researchers tracked scores using the PHQ-9 Score, which is a zero to 27 point scale used by doctors to measure the severity of depression. They took measurements at the start of the study, after six weeks on the diet, and after 12 weeks. By the end of the trial, participants following the keto diet had a 10.5-point drop in their PHQ-9 Score, while the plant-forward diet group had an 8.3 drop. 

Why Could The Keto Diet Help Fight Depression?

The keto diet supports the production of ketones, which are chemical compounds that the body produces from fat when there isn’t enough glucose to burn for energy. Ketones may impact several pathways in the body, most of which are linked to mood disorders. Researchers believe that the ketones may spark a series of changes that are both neuroprotective and anti-inflammatory. 

People who follow the keto diet tend to feel good when they keep their body in ketosis. In doing so, they tend to find a community of keto enthusiasts striving to maintain that goal as well. You build a community, if you will, engaging in activities and dietary habits that provide purpose, pleasure, and socialization, all of which are core treatments for depression. This is why study authors believe there are several potential explanations for the keto diet’s impact on depression. Unfortunately, none of them are certain at this point. Some research indicates that the change in gut microbiome, metabolism, or inflammation may influence mood, but more research is necessary. 

Should You Go Keto To Fight Depression?

At this time, it is too early to prescribe the keto diet for treatment-resistant depression. It’s not a simple intervention because there is a lot that goes into following the keto diet. Trying the keto diet to reduce symptoms of depression is not something psychiatrists recommend because it is too early to know long-term safety and who is most likely to benefit. If you are considering dietary changes for improving mental health, discuss with your doctor or a mental health professional.

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December is the month when celebrations, vacations, and lots of eating take place. If you succumb to the power of hot chocolate, candy canes, and pumpkin spice lattes, then your caloric intake dramatically increases. Then New Year’s Eve rolls around and you treat yourself to appetizers and libations. January arrives and the weather is still cold, decreasing the likelihood that you’ll go out and get a gym membership like you said you would.

Even though you may not gain 15 pounds, winter weight gain is a real thing. Shorter days, longer nights, and colder weather trigger the human’s animalistic urge to survive. Winter weather also gives people the desire to enjoy more comfort food in an effort to stay warm. And people continue to enjoy these heavy meals long after the holidays are over. Finally, fat cells are also more sensitive to sunlight, which is something that lacks during the winter. All of these things make gaining weight during winter a lot easier than you could ever imagine. 

You don’t have to let winter control your weight when you are aware of why weight gain happens. Even though the holidays are over, winter still has its ways of tempting you. Continue reading to learn about common ways people gain weight during the winter. 

Changes In Sleep Habits

The lack of sunshine and colder temperatures can negatively affect your sleep habits. When you cannot maintain healthy sleep patterns, you are more prone to overeating and choosing less nutritious foods. According to registered dietitians, the darker days and cold can cause people to hit snooze on alarms more frequently. This can throw off eating times, and may even cause people to skip breakfast because of rushing to leave the house. Skipping breakfast can lead to drive-thru breakfast orders or overeating later in the day. It may even cause higher sugar cravings. 

People Eat More Like Animals

Researchers suggest that humans tend to eat more like animals in colder climates. Colder temperatures activate the internal drive in the same way as it does in animals. This means that the body craves more calories to gain fat in order to promote internal insulation. When you’re cold, the body burns more calories to raise the core temperature, causing people to eat and refuel the tank. There’s nothing wrong with eating more, but choosing nutritious options over unhealthy foods is often the obstacle to overcome. Choose hearty stews with potatoes, legumes, and vegetables and bowls with whole grains and roasted vegetables to fill up with nutrients. 

Dehydration

You’d think that summer is the most common season to experience dehydration, but hydration issues still occur during the colder months. When the temperature drops, people don sweaters, scarves, beanies, gloves, and more. These clothing items cause people to sweat, just as outdoor heat causes people to sweat during summer. When the body is in a state of dehydration, it’s common to reach for additional calories to consume. It’s understandable that you don’t always want to drink cold water, so consider drinking herbal, caffeine-free teas to help promote hydration during winter.

Seasonal Affective Disorder

Shorter days and lack of sunshine can have a significant affect on your mood. Sometimes, it takes moving to a place that experiences more sunshine and warmer weather to realize that they help lift your spirits. Seasonal affective disorder (SAD) is a type of depression caused by seasonal change. As is typical with mood disorders, SAD can cause poor diet quality that ultimately leads to weight gain. Although exercise can help boost mood and counteract weight gain, a dietary change is often necessary. 

People Don’t Exercise As Much

Naturally, the winter cold doesn’t entice people to exercise outside, although there are some people who run no matter the conditions. Failure to spend time in the sun and outside can lead to the previously mentioned SAD. Lack of exercise also contributes to weight gain during the winter. Some people postpone exercise in December and vow to resume their workout regimen in the New Year. This doesn’t always come to fruition, and people remain in an exercise lull until warmer weather arrives. With so many exercise apps and online workout videos, it’s easier than ever to workout whenever and wherever. Don’t let the weather dictate when you work out!

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Do you ever feel like the winter just slows you down? You wouldn’t be the first person to answer “yes” to that question. During the winter months, when daylight hours are reduced and temperatures are cold, it is common to feel more tired. Mental health experts estimate that about 5% of people meet the criteria for seasonal affective disorder (SAD). 

What Is Seasonal Affective Disorder (SAD)?

This type of depression is related to changes in seasons. SAD typically begins around the same time every year, if the person has it. Most people with SAD start to feel symptoms in the fall and continue to experience them through the winter months. SAD drains you of energy and can cause moodiness, sluggishness, or general sadness. It is possible to reduce symptoms of SAD via light therapy, which aims to counteract the lack of sunlight during the winter. Although this therapy can help reduce symptoms, so can several diet tips. Learn about specific food choices that may improve symptoms of SAD. 

Reach For Foods Rich In Omega-3s

It is never a bad idea to include more omega-3 fatty acids, or omega-3s, in your diet. They are beneficial for brain health, as they encourage serotonin production. Omega-3s may also aid heart function and inflammation reduction. Some research indicates that omega-3s may reduce symptoms of depression. A meta-analysis from 2019 showed that omega-3 supplementation with at least 60% eicosapentaenoic acid (EPA) at doses of one gram or less helped reduce symptoms of depression. Omega-3 rich foods include walnuts, flax seeds, chia seeds, avocados, fatty fish, and more. 

Embrace Prebiotics

People like to focus on probiotics, which are incredibly beneficial to gut flora, but prebiotics are equally as important for a healthy microbiome. Prebiotics work to feed probiotics, and studies show that they exhibit mood-enhancing effects. Some common prebiotic foods include:

• Leeks
• Apples
• Garlic
• Onions
• Asparagus
• Jerusalem artichokes (sunchokes)
• Flaxseed
• Bananas
• Legumes

Eat More Probiotics

There are trillions of microorganisms that make up the gut microbiome. According to research, this community of microbes has close ties to the brain via a network of nerves that travel through what is known as the gut-brain axis. This can play a large role in your overall mood, or mood disorders like depression. Registered dietitians agree that eating more probiotic-rich foods can help increase the amount of beneficial bacteria in the gut. Not only does this support immune function, but it also influences the production of neurotransmitters and reduces inflammation associated with depression.

Avoid Alcohol

Statistically, spending more time indoors can lead to increased alcohol consumption. It is best to limit your consumption, or completely avoid, alcohol if you want to boost your mood. Alcohol is a depressant that can interfere with gut health, sleep, and the absorptions of micronutrients. All of those things can have an effect on mood, and may lead to other health complications. A 2020 study identified a link between higher levels of alcohol consumption and an increased risk of depression. 

Spice Up With Saffron

If you have a little extra income to spare, you may want to splurge on some saffron, which is one of the most expensive spices. Research suggests that saffron offers mood-enhancing properties. In fact, saffron may have antidepressant effects, helping to alleviate symptoms of mild to moderate depression. Saffron also contains croci and safranal, which are active compounds that may influence serotonin levels in the brain. 

Prioritize Vitamin D

If you want to boost your mood this winter, don’t try to make it through without vitamin D. Sunlight is the primary source of vitamin D for the majority of people, but it can be difficult to get sufficient sunlight exposure in the darker winter months. Meeting your vitamin D needs through food alone can be challenging. You can focus on fortified foods with vitamin D, such as orange juice and almond milk, or fish like salmon and tuna. Vitamin D is also found in certain mushrooms, depending on how they are grown. Lastly, you can take a vitamin D supplement, but you may need to consult your doctor about the right dose.

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For a lot of people, the hype of the holidays can bring a lot of excitement, joy, and lots of nostalgia. For others, the holiday season can bring up past trauma, estranged relationships, and feelings of loneliness. Even if that isn’t the case, the holidays are like an emotional rollercoaster. You go from intense levels of holiday activities to very low energy, which can seem like peace, but the emotional result is often depression.

What Are The Post-Holiday Blues?

According to the National Alliance on Mental Illness (NAMI), the holiday blues are characterized by feelings of anxiety and stress that stem from a variety of reasons. A 2015 survey found that about 64% of people reported that they experienced the post-holiday blues. Financial stress, an inability to make it home for the holidays, and the emotional whirlwind of emotions after the holidays finish can all cause bouts of depression. Plus, seasonal depression is more common than you think, with about 14% of American adults experiencing the winter blues. 

If you are dealing with feelings of stress or depression, please understand that you are not alone. There are many ways to manage your symptoms and get the help you need. The post-holiday blues can affect people who may or may not be dealing with depression already. The following signs are common indicators of post-holiday blues:

• Activities are more difficult than normal
• Difficulty getting out of bed or struggling to make food
• Feeling more tired than usual
• Having trouble concentrating
• Losing interest in things that used to bring you joy

Don’t let the post-holiday blues control your life. Take action and manage your mental health, working through your feelings to start anew. We hope that the following tips help you beat the post-holiday blues. 

Get Out Of The House

Cut the atmosphere of being in a house that doesn’t have any holiday activities or aromas by getting out of your home. Even on a gray or snowy day, step outside to raise your energy levels. If it is really cold where you are, make sure to bundle up so as not to freeze. You can combine your outing by meeting a friend at a local coffee shop. Consider chatting with the cashier at the grocery store, the mail carrier, or even the gas station attendant. Getting out of your house is a great way to interrupt the winter blues. 

Limit Your Alcohol Intake

Drinking and the holidays seem to be quite synonymous, especially during holiday celebrations. The intake of libations tends to continue long after the celebrations come to a close, though. Because alcohol is a depressant, it can only enhance feelings of sadness, especially if you are alone. Drinking to excess can affect your mood and amplify any negative feelings, even if you push them down deep. Avoid alcohol if you can and consider doing something productive, like taking down decorations, getting rid of old clothes, or volunteer at a local shelter to help out those in need.

Talk To Someone Verbally

It’s easy to send a text, direct message, or email, but it means so much more when you communicate verbally. Think about someone that you enjoy being around or care about and call that person on the phone. Rather than complaining about your mood, ask them how they are doing. What was the best part of their holiday weekend, or where did they have the most fun? If you feel that someone may not answer their phone, you can send a text saying that you want to chat for a few minutes. 

Reread Greeting Cards

Greeting cards, or holiday cards, are not as common as they used to be, but people still send them and they can bring a smile to your face. We aren’t going to lie: some greeting cards are bland and boring. For every few bad greeting cards, you get a great one that you hopefully save. When the holidays are over, bust out the greeting cards to reread them and figure out which ones are your favorites. Don’t ruminate in your depression when you can easily brighten your spirits by reading words from a friend, family member, or loved one. 

Slide Out Of The Holidays

If you are going to sit on the couch and watch TV or do another activity, make sure that it is not holiday-related. It may not seem likely, but you can easily go down the rabbit hole of what you just lost. Take care of your mental health by taking your mind off the holidays and directing your gaze toward the new year. There are many things to do to wrap up the year! Consider getting a head start on your health goals, or start cleaning to have a neat and tidy home for New Year’s Day.

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For most people, the holiday season brings relatives, glorious feasts, and the inescapable spending. They also bring fun in the snow (location dependent), hot cocoa and pumpkin spice, and family outings. That all sounds incredible, except for the fact that it usually comes with holiday stress.

On top of the stress that surrounds the holidays, the change in weather and daylight savings tends to induce seasonal affective disorder. That isn’t the case for everyone, but seasonal depression is a very real thing. What do you do to fight the holiday stress, then? Read on to learn about five mindful tips to help manage holiday stress and actually enjoy this season. 

Travel Smart

Do you plan to visit friends and family over the holidays? Holiday travel is quite busy, which is stressful in and of itself. Since you are probably never going to run into the person sitting next to you on the airplane, engage in a little relaxation by pampering yourself. Consider some under eye gel pads to help depute the eyes and provide moisture during travel on a dry plane. Planning ahead is also a great travel tip to reduce stress. Create a packing list and do you packing ahead of time, visualizing the necessities to prevent overpacking. Lastly, pack some hand sanitizer to fight germs and a reusable water bottle to stay hydrated during your flight.

Gift Yourself A Pampering Experience

Don’t simply limit yourself to an under eye gel pad on the airplane and call it day on self-pampering. Treat yourself to a relaxing experience, such as a massage, facial, or day at the spa using their services. If you want to experiment with a new service, try out acupuncture or cupping, as both of these therapies can help you decompress and release toxins. Feeling a bit more daring? Book a fire and ice therapy and alternate between an ice bath and an infrared sauna to help reduce inflammation and boost your mood. 

Plan Ahead

Whether you want to adhere to your diet, stay on top of your work, or keep stress at bay during the holidays, planning ahead is crucial. Maintain a clear calendar with festivities/events you want to attend, but schedule time for self-care as well. Make a list of all the people you want to buy gifts for, or plan out gifts you want to make for specific people. Pick out what outfits you have in your closet that can work with upcoming occasions. Make a mental note when those outfits need to come out, or if you need to bring them on a holiday trip. 

Drink Mindfully

Holidays are synonymous with celebrations and libations. If you drink alcohol and plan to drink during holiday functions, prepare yourself properly. Make sure to imbibe slowly and don’t mix with sugary sodas or juices. Additionally, it’s best to take vitamins C and B to help the body get ahead of recovery. Drink electrolytes the following morning, or even the same night, to aid the breakdown of alcohol. That can help your liver detox as you sleep. 

Reflect On The Year

Take the time at the end of the year to pat yourself on the back. You made it through another year, which is quite an accomplishment. Look back and see all that you did. Write down the things you are most proud of having done, how you grew as a person and the people you want to thank. Next, think of things you want to manifest in the New Year. Set intentions and go forth with fire! Journaling, or making a gratitude journal, at the end of the year is a great practice. It may even help you release whatever’s been stressing you out this season!

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The holiday season is a time of celebration, joy, connection, and inevitable stress. Busier schedules, elaborate meals, office parties, end-of-year projects, shorter days, and family dynamics can be quite overwhelming. All of these things can make it tricky to successfully navigate the holiday season. 

In an effort to help you eat wisely, prioritize mental health, and support your mood, we have a holiday survival guide. Hopefully, it helps you make it through the holiday season without burning out. You got this! 

Stress-Relieving Tips

Anyone who has encountered the holidays as an adult understands that stress is a real thing. Behavioral health experts encourage people to give themselves permission to simplify whenever possible. Are you being stretched too thin? Follow this self-care guide to keep your sanity this holiday season: 

• Set a spending plan because financial strain is one of the top causes of holiday stress and anxiety.
• Ask for help because there is no need to carry the weight of the holiday season alone. 
• Say “no” when you have to because saying “no” means that you are setting healthy boundaries. You do not have to attend every event. Take time for yourself to prevent a burnout.
• Take five minutes here and there to help reset yourself. Mindfulness practices such as deep breathing, journaling, or short walks can help reset the nervous system. 

Mental Health And The Holidays

The holidays can be a very joyful experience, but they can also bring about feelings of pain and loneliness. The “holiday blues” are very normal, whether you are managing a family conflict or dealing with your own loneliness. Having some coping mechanisms can help you understand when to seek care. When you find yourself in the darkness, use the following tips to help find some light:

• A short little walk outside goes a long way 
• Listen to music that makes you feel good and lifts your spirits
• Seek natural light, or utilize artificial light when necessary
• Experiment with a gratitude journal
• Try box breathing, meditation, or a yoga practice

If you notice that the holiday blues are not going away, or your symptoms are worsening, consider professional help. Persistent struggles may indicate a more significant situation, such as seasonal affective disorder (SAD). Talk to your care provider if:

• Grief feels overwhelming
• You think you may have SAD
• Stress or general sadness is affecting daily life
• Your child shows signs of anxiety
• You have difficulty maintaining regular eating patterns

Healthy Eating During The Holidays

The holidays are both a festive and glutenous time. Special meals, traditions, parties, and more inspire eating copious amounts of unhealthy foods. Instead of viewing your meals through a “naughty” or “nice” lens, focus on balancing your diet. Keep the following in mind when you enjoy meals with family or friends this holiday season. 

Keep Your Goals In Mind

In order to avoid going off the deep end during the holidays, registered dietitians encourage keeping health goals in mind. It’s easy to abandon everything and think that you will just “fix it” in the new year when resolutions are fresh. Don’t skip meals; rather, eat regularly during the day to avoid overeating. Focus on meals that are rich in lean protein, fiber, and healthy fats. Feel free to enjoy your holiday treats in moderation instead of restricting entirely. Allowing yourself to have some treats will keep you from overdoing it. Lastly, slow down and focus on enjoying what you are eating. Mindful eating can keep you on the healthy path!

Avoid The Food Morality Mindset

If you label foods as “junk” or “bad,” you can experience guilt, restriction, or overeating as a result. Food has no moral value and you do not need to earn or burn off holiday treats. Focus on memories associated with holiday foods. A pie is not typically healthy, but making the pie and eating it together is a joyous experience. Take a step back, consider the positives that come from different foods, and reshape how you think about those foods without moral judgment. 

Be Patient With Yourself And Loved Ones

The holidays can worsen eating disorder behaviors or triggers for a lot of people. This is not something to take likely, considering over 30 million Americans have suffered from an eating disorder at some point during their lives. The holidays can increase stress, trigger anxiety, and cause emotional strain, all of which increase these eating disorder symptoms. If you are concerned about yourself or a loved one, encourage open conversation and get help when necessary.

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For millions of Americans, Thanksgiving Day is a whirlwind of a day. It involves a lot of cooking time, a marathon of eating, and time spent with loved ones. Maybe you turn on the Macy’s parade or watch some football games before you pile on the calories. However you celebrate this holiday, one thing is for certain: about 70% of the American population feels stressed about the holiday’s arrival. 

Thanksgiving can induce stress for a variety of reasons. If you are in charge of cooking the meal, you have a lot of prep work today for the arrival of your guests. That can be quite stressful, but it’s also possible to feel anxiety or strong emotions about going to Thanksgiving dinner at a relative’s house. Maybe you had to take two flights and an Uber in peak holiday travel to make it. Perhaps you just have anxiety about aunts and uncles asking about your employment. Whatever the case, there are many things that can induce stress over this feast of a holiday. Fortunately, there are also strategies that can help you manage stress, and we detail them below.

Consume To Enjoy And Don’t Eat Your Feelings

The Thanksgiving spread is full of calorically dense, rich entrees, sides, and desserts. We are not here to dissuade a generally healthy person from an extra spoonful of gravy or an additional slice of pie. Are you enjoying an extra serving just to do so, or is a fully loaded second plate your way of coping with feelings of stress or anxiety? Overeating and over-drinking are unhealthy coping mechanisms that are all too common around the holidays. Consume festive food with people out of merriment, not to bury negative feelings. 

Set Boundaries

If you want to avoid stress and anxiety around Thanksgiving, or any holiday celebration with family, make sure to set boundaries regarding certain discussion topics. For whatever reason, there is always one family member that likes to stir the pot. Perhaps they bring up who they voted for or what their foreign policy opinions are. There will likely be a lot of election anxiety, as a result of the aftermath, and opinions are stronger than ever. Set a boundary by sending a loving email requesting that everyone leave their political opinions at the door for Thanksgiving. Request that you do not want to talk about any religious, socioeconomic, or other issues that are touchy subjects. Keep the conversation light-hearted and loving to keep stress levels down.

Embrace Gratitude

There is great power in gratitude. Being thankful for things that are good in life, even the smallest things, can lead to mental health improvements. According to one analysis of 70 studies, there is an association between higher levels of gratitude and lower levels of depression. The same report found that reaffirming gratitude for 15 minutes per day, five times per week, can enhance mental awareness. A separate meta-analysis of 64 randomized trials found that participants who underwent gratitude interventions experienced fewer symptoms of anxiety and depression. Try your best to express gratitude on a day that represents being thankful. If you do not wish to speak your feelings of gratitude out loud with family, consider writing in a gratitude journal and reflect on it around Christmas or the New Year. 

Be Mindful Of Your Triggers

There are certain people and situations that just seem to push your buttons like no other. This is especially true during the holiday season. As you enter Thanksgiving, be mindful of this and recognize your potential triggers before you encounter them. That way, you can practice coping skills and prepare how you will react to those triggers. You can reframe your thoughts, employ progressive muscle relaxation, or use breathing techniques to help reduce anxiety and stress. A few common triggers are:

• Excessive crowds in shopping centers and grocery stores
• Travel issues, including flight delays and accommodation struggles
• Issues that come about when you host Thanksgiving
• Interactions and disagreements with certain family members

Exercise

Fatigue and laziness often accompany Thanksgiving stress and anxiety. Stave off your lethargy by incorporating or increasing exercise into the days leading up to the big feast. You are not trying to burn extra calories so that you can eat more; rather, the goal of exercising is to promote mental wellness. Exercise helps to trigger a brain-body response through the healthy release of dopamine. When you exercise outdoors, that dopamine release is combined with an increase in serotonin, a feel-good neurotransmitter that may help reduce anxiety and stress.

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