While the holidays are often regarded as the “most wonderful time of the year,” for many, they can feel overwhelming, isolating, and heavy. Depression persists despite the holiday season, and combined with extra stress, overloaded schedules, and cherished memories of loved ones who are no longer with us, these things can make life even harder.
As an integrative mental health specialist, I want to share some practice, supportive tips to help you care for your mental health during the holidays. The goal isn’t to be perfect; the goal is to create small, meaningful changes that help you feel better and find moments of joy.
Set Realistic Expectations
Holiday movies, Instagram posts, and tik-tok reels lead you to believe that everyone else’s life is picture-perfect. Remember, this isn’t real life. This is the perfectly curated life that influencers and others share on their feed. Don’t compare yourself to the unrealistic life. Let go of the pressure to make everything look perfect and flawless. Focus on what truly matters. Figure out if that means spending time with loved ones, making a small tradition of your own, or maybe even creating some time for your peace and quiet.
Action item: Make a list of 2-3 things that bring you joy or meaning. Put it somewhere you can see. Focus your energy here.Prioritize Sleep
Sleep is one of the most powerful tools for improving your mental health, yet it is often the first thing to go during the holidays. Between late-night parties, shopping marathons, or stress keeping you up, sleep might not feel like a priority. Here is the TRUTH: Getting enough sleep is essential for your physical and emotional wellbeing.
Your brain needs to recharge, process emotions, and regulate neurotransmitters like serotonin and dopamine, which are linked to mood. Sleep deprivation also can worsen feelings of sadness, irritability, and anxiety.
Not to mention, adequate sleep boosts your immune system. During the cold and flu season, sleep is essential!
Action item: Aim for 7-9 hours of sleep each night. Create a calming bedtime routine. No screens at least one hour before bed.Practice Saying “No”
It is so easy to overcommit during the holidays-whether you are attending every party or saying yes to every favor someone asks of you. Setting boundaries is critical.
Protecting your time and energy isn’t selfish- it is essential. If it doesn’t work for you, say no without guilt.
Action item: Give yourself permission to say no. Just say, “Thank you so much for the invite, but I won’t be able to make it.”Practice Gratitude
Even if it is tough, finding small things to appreciate can help you shift your focus and improve your overall mood. Being grateful doesn’t mean you are ignoring the hard feelings; you are just shifting your energy into something that brings your joy, big or small.
Action item: Each night, write down three things you are thankful for.Move your body
Physical activity, even a short walk, can boost your mood by increasing endorphins and reducing stress. If you are somewhere cold, bundle up and get outside for fresh air and sunlight. A walk is a great time to also practice gratitude.
Action item: Try a 10-minute walk daily to improve your energy and recharge your mind.Be mindful of sweets
It is the holiday season, so it can be used as an excuse to indulge but try and remember that sweets should be indulged in moderation. Sugar is inflammatory and downregulates the immune system. Eating too many sweet treats can also impact blood sugar which can contribute to irritability and fatigue.
Action item: Try to balance blood sugar by balancing a sweet item with a source of protein (turkey or chickpeas) or healthy fats (avocado or nuts). This can help slow digestion and prevent blood sugar spikes and crashes.Consider Supplement Support
Low levels of vitamin D are linked to depression, especially in the winter. Stress also depletes many essential nutrients such as B vitamins (notably B6, B12, and folate), vitamin C, magnesium, and Zinc.
Action item: If you want a customized nutrition plan, book an appointment with us at West Eastern Health where we can test which minerals and vitamins you may be deficient in and tailor a unique dietary plan to you.Seek Support
If you are feeling overwhelmed, remember you don’t have to go through it alone. Reaching out is a sign of strength. Here is a list of some of the many therapies that can support you during a challenging time:
1) Support groups
2) Therapy
3) Ketamine Treatments
4) TMS
5) Neurofeedback
6) Integrative mental health visit
7) Supplements
8) Breathwork
9) Sound healing
10) Acupuncture
11) Optimal nutrition
Action item: Reach out if you need help. To a friend, a therapist, or us at West Eastern Health. We are here to support you. Remember, it is not about doing it all- it is about finding what works for you,
–Lauren Marchefka, FNP-BC, MSN, ABAAHP, CMHIMP
