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Writer's pictureTanya Liscio

12 Strategies to Overcoming the Holiday Blue's While Finding Joy This Season


12 Strategies to Overcoming the Holiday Blue's While Finding Joy This Season

The holidays and winter season can be a fun and festive time of the year filled with joy and social gatherings. But they can also be a time of loneliness, sadness and isolation for even the most social person. Here are some ways to help keep some of those feelings and emotions in balance:


1. Light Therapy 

  • Why it helps: Seasonal affective disorder is often linked to reduced sunlight exposure, which affects mood-regulating hormones like serotonin and melatonin.

  • What to do: Use a light therapy box for 20–30 minutes in the morning to simulate natural sunlight and improve your mood. Position it about 16–24 inches away from your face. You can also go outside early in the morning and take in the sunrise to help jump start your circadian rhythm for the day.


2. Stay Physically Active

  • Why it helps: Exercise releases endorphins, which reduce stress and improve mood. It also helps combat lethargy common in the colder months.

  • What to do:

    • Take brisk walks outdoors during daylight hours to combine exercise with natural light.

    • Try yoga or stretching to promote relaxation and mindfulness.

    • Join a fitness class to build connections and combat loneliness.


3. Nourish Your Body with Mood-Boosting Foods

  • Why it helps: Your diet plays a major role in your mental health. Certain nutrients can help stabilize mood and reduce stress and inflammation.

  • What to eat: (whenever possible choose local, organic, wild/sustainable, and regenerative foods)

    • Omega-3 fatty acids: Found in salmon, walnuts, and flaxseeds.

    • Magnesium-rich foods: Leafy greens, almonds, and dark chocolate.

    • Vitamin D: Eggs, mushrooms, and fatty fish, and consider a supplement if you’re not getting enough sunlight.

    • Complex carbs: Non starchy vegetables and fruits such as sweet potatoes can help regulate serotonin levels.

    • Reduce sugars: Limiting sugary foods and beverages all the time but especially during the holidays can help reduce inflammation and blood sugar crashes that increase fatigue and metabolic dysregulation.


4. Practice Mindfulness and Relaxation Techniques

  • Why it helps: Mindfulness reduces stress, enhances emotional well-being, and helps manage feelings of loneliness.

  • What to do:

    • Use guided meditations or apps like Calm or Headspace.

    • Try deep breathing exercises, such as the 4-7-8 technique.

    • Journal about your feelings and what you’re grateful for to reframe negative thoughts.


5. Connect with Others

  • Why it helps: Loneliness can be amplified during the holiday and low sunlight season, but reaching out to others can create a sense of belonging.

  • What to do:

    • Plan regular virtual or in-person catch-ups with friends or family.

    • Join a local community group, class, or volunteer for a cause you care about.

    • Don’t hesitate to seek professional support or join support groups for mental health.


6. Create a Cozy Environment

  • Why it helps: Embracing warmth and comfort can reduce stress and create a sense of safety during cold and darker days.

  • What to do:

    • Practice hygge: Surround yourself with warm blankets, soft lighting (e.g., candles), and soothing music.

    • Diffuse essential oils like lavender, chamomile, or citrus to promote relaxation and improve mood.


7. Stick to a Sleep Routine

  • Why it helps: The shorter days and holiday stress can disrupt sleep, further impacting mood and energy.

  • What to do:

    • Go to bed and wake up at consistent times.

    • Avoid caffeine after noon and screens or even working close to bedtime.

    • Use blackout curtains or a sleep mask to improve sleep quality.


8. Spend Time in Nature

  • Why it helps: Being in nature reduces stress, improves mood, and boosts energy levels.

  • What to do:

    • Go for a walk in the park, hike, or spend time in your garden or greenhouse.

    • Practice forest bathing (mindfully experiencing nature with all your senses).

    • Take pictures of your outdoor time to review later and help reduce stress.


9. Limit Overwhelm with Boundaries

  • Why it helps: Holiday obligations can create stress, so setting boundaries helps protect your mental health.

  • What to do:

    • Politely decline invitations or tasks that feel overwhelming.

    • Prioritize activities that genuinely bring you joy. Do what makes you happy!


10. Supplement Wisely

  • Why it helps: Certain supplements can help support mood and energy during seasonal changes.

  • What to take:

    • Vitamin D: Even more important during darker months.

    • B Vitamins: Support energy and stress management.

    • Adaptogens: Ashwagandha or Rhodiola can help with stress resilience (consult a healthcare provider first).

    • St. John’s Wort: Can help with mild SAD symptoms (consult a healthcare provider first).


11. Focus on Gratitude and Joyful Moments

  • Why it helps: Gratitude shifts your focus from what’s missing to what’s meaningful, enhancing emotional resilience.

  • What to do:

    • Keep a gratitude journal, listing three things you’re grateful for daily.

    • Create a holiday tradition that brings joy, like baking, crafting, watching a favorite movie, or a holiday hike with friends or pet(s).


12. Avoid Overindulgence

  • Why it helps: Excessive eating, drinking, or spending can worsen stress and guilt later.

  • What to do:

    • Practice mindful eating by savoring each bite.

    • Limit alcohol as it can affect mood and sleep.

    • Create a realistic holiday budget to avoid financial strain.


By combining these strategies, you can reduce stress, combat loneliness, and improve your overall mood during the holiday and winter seasons. We hope that you have a wonderful holiday season and a Happy New Year. Conversations like this are so typical of the care our primary care members receive each and every day. If you're looking for a real relationship with your provider, then check out our membership page today!


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