How to Enjoy the Holidays Without Sacrificing Your Mental Health

Written by: Jason Brodo

Edited by: Rachel Hershberger

Be Kind to Yourself During the Holidays

The holiday season typically brings on a wave of emotions that can often be overwhelming. Between perfect decorations, flawless meals, and an abundance of family time, expectations are high. It is important to remember that we are only human. Keep in mind that we all share these feelings and emotions during the holiday season

  • Acknowledge Your Feelings: It’s okay to feel a range of emotions during the holiday season—joy, stress, or even sadness. Just because its a jolly time, doesn’t mean you need to feel jolly all the time. Acknowledge your range of emotions and know that your feelings are valid.

  • Let Go of Social Media Expectations: in 2024, social media has a huge impact on setting unrealistic expectations. Remind yourself that these videos are created and edited to show you what the creator wants you to see. It’s easy to forget about all the difficulties and set backs that occur behind the scenes before the perfect video is created and shared.

  • Embrace “Good Enough”: The holidays do not have to be a performance. Its ok if you accidentally miss an ingredient or burn your pie. Focus on connections, recharging, and intentions rather than the perfect outcome.

Recognizing and Addressing Burnout

  • The holidays tend to add even more responsibilities and decisions to our already hectic lives. Oftentimes, this can exacerbate feelings of burnout and fatigue. On top of your already busy life, now you have to worry about hosting, shopping, and maybe traveling. It can be overwhelming but there are plenty of strategies to help manage feelings of burnout.

  • Signs of burnout:

    • Feeling constantly exhausted

    • Irritability

    • Trouble concentrating

    • Physical symptoms like headaches, body aches

    • Feeling run down

  • Strategies to combat burnout:

    • Set boundaries: Say no to overcommitting

    • Practice mindfulness: Simple breathing exercises (3 deep breaths) or gratitude practices (write down one thing you are grateful for at bedtime)

    • Prioritize rest: Allow yourself to take breaks or naps, even during festivities. This can be as simple as stepping away for 5 minutes

Resources for Mental Health Support

  • Apps like Calm or Headspace can help guide you through breathing exercises or meditation

  • Accessible online therapy from websites like Better Help, which has 1-on-1 and group sessions and on-demand classes

  • The Finch App helps you prioritize self-care in a fun way (Rachel’s current favorite!)

  • The Verilux Happy Light can help alleviate fatigue and support positive moods

  • Book an appointment with Rachel or Jason to go over the best supplements, nutrition plan, and specialized testing to support your energy and mood

Options for Creating a More Joyful Season

  • Simplify the season with:

    • Potluck-style meals

    • Virtual gatherings

    • Smaller gift exchanges

    • Price limits to gifts

    • Order a pre-made holiday meal

  • Incorporating moments of joy or self-care daily

    • Watch a favorite holiday movie

    • Take walk outdoors

    • Enjoy your favorite cup of tea or coffee

    • Practice journaling

    • Call a friend who makes you feel good

Boost Your Mood with Nutrition and Lifestyle

  • Seemingly small changes to nutrition, supplements and habits can lead to quick and noticeable changes in how you think and feel. By providing your body with the proper foods and nutrients, your brain can create the “happy” chemicals and be primed to manage stress

    • Focus on omega-3s (wild-caught fish, nuts, seeds), magnesium-rich foods (leafy greens, nuts and seeds, whole grains, beans/legumes) , and staying hydrated (6-8 glasses of water per day)

    • Avoid skipping meals or overindulging in sugar, which can impact mood and energy levels

  • Prioritize rest and movement - physical activity and sleep during this hectic time can help relieve stress from your body

  • Tips for balanced eating at holiday events:

    • Eat a fist-sized portion of protein

    • Fill up on colorful fruits and vegetables first

    • Enjoy seasonal treats mindfully without guilt

Rachel Hershberger