Beating the Holiday Blues With a Root-Cause Approach
The holidays are supposed to feel joyful, but in real life this season can bring stress, fatigue, overwhelm, and a dip in mood. I see this often with patients, and I’ve experienced it myself as well.
From a root-cause perspective, low mood during the holidays is rarely random. It is usually driven by disrupted circadian rhythm, blood sugar swings, nutrient depletion, higher cortisol, and less movement. The encouraging part is that small, intentional habits can make a meaningful difference.
Morning Sunlight as a Natural Mood Reset
One of the simplest tools I personally rely on is getting sunlight first thing in the morning. Even ten minutes helps reset my internal clock, supports healthy serotonin and melatonin patterns, and gives me a noticeable lift in energy and mental clarity.
Natural outdoor light does something for the brain that indoor lighting simply cannot replicate. When my day starts with light, everything feels more stable.
Why I Pay Close Attention to Sugar During the Holidays
Holiday treats are everywhere, and I am not about restriction or guilt. That said, I am very aware of how sugar affects mood.
When blood sugar spikes and crashes, I feel it not just physically, but emotionally. Irritability, anxiety, brain fog, and that drained feeling show up quickly. That is why I focus on stabilizing blood sugar during this season by eating protein first, adding healthy fats, staying hydrated, and choosing fruit instead of dessert when possible. I also try not to eat sweets on an empty stomach.
This approach keeps my energy steady and helps prevent the emotional roller coaster that often follows sugar crashes.
Key Nutrients I Support: Vitamin B1 and Vitamin C
Another strategy I use personally and often recommend when appropriate is supporting key nutrients that tend to drop during periods of stress.
Vitamin B1, also known as thiamine, can be depleted by stress, alcohol, and processed foods. When levels are low, fatigue, irritability, and brain fog often increase.
Vitamin C is also important because it helps regulate cortisol, the body’s main stress hormone. During a busy and demanding season, adequate Vitamin C support can help the body feel calmer and more resilient.
Brisk Walking to Lift Mood and Energy
Brisk walking is one of my most reliable tools for improving mood during the holidays. Just ten to twenty minutes a day makes a noticeable difference.
The combination of movement, fresh air, and sunlight when available helps reset the brain, supports blood sugar, and clears mental fog. It is simple, accessible, and highly effective.
A Grounding Routine That Creates Stability
I have learned that having a grounding routine during the holidays is essential. It does not need to be complicated. My own routine includes morning sunlight, a walk during the day, preparing at least one healthy meal, and a simple evening wind-down ritual.
These small anchors create structure and stability, even when everything around you feels rushed or chaotic.
Conclusion
Understanding the Holiday Blues
The holiday blues are real, but they are manageable. When you support your body with sunlight, stable blood sugar, key nutrients, movement, and a simple routine, mood and energy often improve naturally.
Applying these strategies personally can make all the difference, but it helps to have a guide.
