When “All I Want for Christmas is You” suddenly takes over the airwaves after Halloween and every store is dripping with seasonal finery and sale signs before Thanksgiving, it’s impossible to overlook the impending holidays. That festive spirit oozes out of every aisle, speaker, and internet corner. But what if you aren’t feeling too merry and bright?
The winter holidays are laden with pressure to be joyful. Sometimes, though, that joy isn’t there. These feelings – or lack thereof – have a variety of causes. Some people might be overwhelmed with too many social obligations and expectations. Others may feel lonely, whether due to the loss of a loved ones or because they’re spending the holiday on their own or with fewer people than usual. Financial worries, health problems, and interpersonal rifts all influence how everyone experiences this heavily hyped “most wonderful time of the year.”
Here are some tips for taking care of your emotional health as the holiday season ramps up:
Make sure you’re getting the right nutrients.
Nutrition affects emotional stamina. Essential vitamins and minerals for the body’s ability to manage stress include:
- Magnesium
- Vitamin B
- Vitamin D
Your doctor can provide specific guidance about what nutrients you may be lacking and ways to supplement.
Let the sunshine in.
As the days get shorter and the nights get longer, the body reacts. Seasonal affective disorder, or SAD, is a condition that affects many people during the winter. Symptoms include low energy, feeling depressed or hopeless, a loss of interest in activities, anxiety, irritability, and a lowered ability to concentrate.
If you or someone you know is experiencing severe symptoms of SAD, like frequent thoughts of death or suicide, contact a medical professional immediately.
To minimize mild or moderate feelings of the winter blues, try:
- Taking a walk during daylight hours.
- Opening all the curtains in your house for maximum light.
- Intentionally spending time with loved ones, whether in-person or virtually.
- Going to bed and waking up at relatively the same time each day.
- Taking time away from screens, especially scrolling through social media.
- Talking with your healthcare provider to get help feeling better.
Know your limits.
Nobody can do everything all the time. Think about boundaries you’d like to set before a situation escalates, like:
- Putting together an advance plan for handling tricky food situations.
- Saying no to ideas that feel personally unrealistic or overwhelming, whether it’s coordinating a gift exchange at work or hosting a big meal.
- Establishing an ironclad time to leave an event before you walk in.
- Enlisting a trusted family member to run offense about things you don’t want to talk about (“Aunt Phyllis, Cousin Loren is probably really tired of talking about her job hunt, but can we discuss this great sangria she made?”).
Get out of your own head – and shopping list.
Seasonal to-do lists can become overwhelming, even a little disenchanting. It’s okay to take a step back and re-prioritize. Giving back through volunteerism might be far more rewarding than shopping and wrapping on repeat. If your holiday tasks feel more like obligations than celebrations, try one of these to re-ignite your spirit:
- Donate to your favorite nonprofit organization.
- Make dinner for someone who needs help, whether they have a new baby or are dealing with an illness.
- Sign up to volunteer at a shelter, soup kitchen, or other community organization.
- Clean out your closet and bring items you no longer wear to a local coat drive.
- Drop off shelf-stable goods at a food pantry.
- Send a note to someone in your community whose work you value, like a teacher, pastor, elected official, or artist.
Take care of your whole self.
Emotional and mental health are important components of overall health. A doctor can provide tailored treatment options like lifestyle changes, medication, or therapy. The primary care providers at Roseman Medical Group deliver patient-centered care grounded in empathy and respect. Contact us at (702) 463-4040 to schedule an appointment.
