Preserving Your Mental Health Through the Holidays

added sugars alcohol anxiety b vitamins carbohydrates cortisol cytokines depression dopamine herbal supplements holiday blues holiday overindulgence holidays insulin mental health prebiotics probiotics proteins refined sugars saying no serotonin stress stress management Nov 16, 2024

Overwhelmed by the thought of holiday shopping, family gatherings, and endless to-do lists? You’re in good company. About nine in 10 U.S. adults say that the holidays cause them stress, based on a survey by the American Psychological Association (APA).¹

The holiday season doesn’t have to be a recipe for burnout though. In this article, you’ll find practical tips for protecting your mental health amidst the holiday chaos:

Why are the holidays so stressful?
Strategies for mental wellbeing during the holidays
Nurturing your mental health through your diet

Before we dive into strategies for holiday mental wellness, let’s understand what’s so stressful about this season.

Why are the holidays so stressful?

For nearly 60 percent of American adults, financial pressures are the main cause of stress during the holidays. Many people feel obligated to buy gifts for a long list of people, including family, friends, and coworkers. They also tend to spend more on these presents than they’re comfortable with. The cost of hosting family gatherings, or traveling to attend them, adds to the holiday financial burden as well. On top of that, three out of five Americans rely on their credit cards to help pay for their holiday expenses. This cycle of spending often leads to a mountain of post-holiday debt.^1,2

Social expectations are another major contributor to holiday stress. Most likely, you’ll be invited to attend or even host a whirlwind of parties and gatherings. And social media — filled with picture-perfect decors, meals, and get-togethers — can lead to feeling pressured to keep up. This pressure to be ‘on’ all the time can leave you feeling drained and disconnected from the true spirit of the season. If your cultural or religious beliefs don’t align with others around you, you may feel even more out of place.^1,3

Nostalgia, grief and loss can cast a shadow over the holidays too. You may miss your loved ones whom you can’t spend the holidays with because they live far away. Or perhaps you long for an ex-partner or a family member who’s passed on. During the holidays, many people also look back on their younger years. Back then, you might have traveled more or attended more events — things that may be harder now that you’re older and especially if you’re dealing with a chronic illness.^1,4

Gathering with relatives should be joyous, but for many people there are complex and even unpleasant family dynamics involved. The holiday season often evokes an expectation of spending extended time with family members whom you may not see regularly. You may be worried about getting into conflict with difficult relatives, or past family traumas resurfacing.^1,5

Now that we’ve explored the top culprits behind holiday stress, let’s shift our focus to solutions.

Strategies for mental wellbeing during the holidays

To safeguard your mental wellness during the holidays, it’s important to address certain personal habits. At the same time, you’ll want to foster healthy interactions with your family and friends.

This holiday season, give yourself financial peace of mind by practicing mindful spending. Create a budget that aligns with your values and commit to it. Track your spending, and focus on making conscious choices about where your money goes. It can help to limit the time you spend at stores — both physical and online — to avoid impulsive purchases. When shopping in person, the old advice to leave your credit and debit cards at home and carry just the amount of cash you plan to spend, is still relevant. Most importantly, remember that the true spirit of the holidays lies in shared moments with your family and friends. So, prioritize meaningful gifts and experiences with your loved ones over expensive material possessions.⁶

Setting healthy boundaries is another key to preserving your mental wellbeing this season. Remember that “No” is a complete sentence, and it’s perfectly fine to decline events or commitments that deplete instead of delight you. Respect your needs and limits, and prioritize quality interactions over a packed schedule. And always keep in mind that self-care isn’t selfish — it’s necessary. Make sure you get enough sleep and exercise. Set aside time for reading a book, getting a massage, taking a walk in nature, or another activity that recharges your batteries.^3,7

Cultivating gratitude can further boost your holiday mental health. Every day, take a moment to appreciate what’s good in your life — it could be as simple as the warmth inside your home or your loved one’s laughter. Note the small and big things you’re thankful for in a gratitude journal. Write thank-you notes to your family and friends as well. Rather than dwelling on what’s missing, focus on your blessings. This shift in perspective will help give you joy and contentment that can carry you through the holidays and beyond.⁸

To create a healthier relationship with social media, try scheduling specific, limited times for checking your feed instead of mindlessly scrolling at random times throughout the day. Mute or unfollow accounts that trigger feelings of inadequacy or comparison. Look for new accounts to follow and groups to join where there’s a focus on a positive, shared interest and negativity isn’t allowed. Even with these changes, it’s important to remember that you won’t find the true essence of the holidays among curated online posts on your phone screen. Instead, focus on nurturing genuine relationships and enjoying real-life moments this holiday season.^9,10

When gathering with family and friends, encourage healthy conversations. Remind everyone that this season is a time to express your gratitude and appreciation for all you have, especially for each other. If negativity or disagreements arise, steer conversations towards common ground and shared interests. Also, do activities that promote laughter and connection, like looking through old photo albums and playing family games. These shared moments strengthen your bond and create happy memories, contributing to a positive holiday experience for everyone.⁷

Sometimes family doesn’t respond to your efforts to create harmony. That’s when you know it’s time to shake things up and create new routines and traditions. Try volunteering at a local shelter, or maximizing your alone time with self-care. If you’re dealing with grief or loss, find a special way to honor your departed loved one’s memory during your celebrations. Light a candle or share stories about them. Neuroscience research suggests that such proactive behavior helps fight depression and anxiety by giving you a sense of control and purpose.¹¹

Lastly, reach out for support when you need to. Talk about your concerns with family and friends who are willing to lend you an ear. If you feel that you need more structured support, consider joining holiday support groups or calling helplines. These resources provide a safe space for sharing your challenges and connecting with others who may be facing similar difficulties. By getting things out in the open, you can better process your feelings and work towards a solution — and thus, a more peaceful and fulfilling holiday season.^7,12

Nurturing your mental health through your diet

Taking care of your mental wellbeing during the holidays goes beyond managing stress and social dynamics. What you eat also plays a crucial role in how you feel.

Decadent feasts and treats are a hallmark of the holidays. But be mindful of carb-rich and sugary foods. They can cause blood-sugar spikes that result in energy crashes and mood swings. What’s more, these foods raise insulin levels, which in turn trigger your brain to release cortisol. In excess, cortisol — the “stress hormone” — can make you anxious and irritable.^13,14

It’ll pay to limit your alcohol intake during the holidays too. Drinking alcohol can prompt the release of cytokines. Besides harming your liver, these proteins can reach your brain and negatively impact your mood and mental function.¹⁵

As for beneficial foods, go for prebiotics and probiotics. Prebiotics are fiber-rich foods that microbes in your gut feed on. On the other hand, probiotics contain live strains of good bacteria, yeast, or both. Studies show that having a lot of these helpful microorganisms in your gut can help prevent depression.^16,17

Protein-rich foods can also help brighten your mood this holiday season. Eggs, chicken, turkey, and nuts boost your body’s production of “feel-good” chemicals called serotonin and dopamine.^18,19

Certain vitamins can enhance serotonin and dopamine production as well. They include Vitamin B6, (pyridoxine hydrochloride), Vitamin B9 (folic acid or l-methylfolate), and Vitamin B12 (methylcobalamin).^20,21,22

When it comes to herbal supplements, St. John’s wort, ginseng, ginkgo biloba, cowhage, and oregano have shown antidepressant effects. Meanwhile, ashwagandha and rhodiola can aid in lowering anxiety.^{23,24,25,26,27,28,29}

Conclusion

From money issues to family conflicts, a variety of factors can make people lose their holiday cheer. But this doesn’t have to be your norm. Protect your mental health this holiday season — and all those to come — by letting go of unhealthy habits and perspectives, encouraging healthy interactions, and asking for support when you need it.

And remember to be mindful of your diet: What you eat impacts your mental wellbeing as much as it affects your physical state.

Ready to eat well, feel great, and enjoy the holidays? Sign up for the Healthy Happy Holidays Workshop today.

References

Preserving Your Mental Health Through the Holidays

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