How to NOT Feel Like Crap This Holiday Season

You can feel it coming, can’t you?

Nipping at the heels of those Halloween ghosts and pumpkins are Santa and his reindeer, ready to take over your world for the next 2 months. And it’s not as if you don’t already have a full plate with work and school and taking care of your people and trying to maintain a sliver of sanity. But we all know things are about to ramp up in the stress department.

For many of us, the holidays not only increase the overall pace of life, but they also bring up some tough “stuff,” for example:

Maybe your family isn’t easy to be around, places a lot of demands on your time, has trouble accommodating your dietary needs, or is absent in a way that hurts deeply.

Maybe it brings up stressful money issues, and you feel tight on cash or like your gifts aren’t enough compared to others in your life. Or you don’t have any money left to take care of your own needs because you’re feeling pressured to over-give.

Maybe your free time evaporates during the holidays, and you sprint from event to event, obligation to obligation, hardly able to enjoy yourself because you’re so short on sleep and energy and mojo.

Maybe it’s something else - you’re lonely or grieving, dealing with a debilitating health condition, frustrated in your career, or struggling with cravings that turn holiday potlucks into an exhausting internal war.

Even if you LOVE this time of year, it’s all just A LOT. And it can make you feel like crap during what’s supposed to be a holly, jolly season.

Here are 10 suggestions from your favorite Functional Medicine doctor to help you stay merry and bright this year:

1. Resist the urge to say “YES” to everything. I know, I know, the FOMO is real. But remember that you can’t pour from an empty cup, and the quickest way to drain that cup is by overcommitting. You can’t make everyone happy, no matter hard you try, so you might as well start with yourself.
2. Have some treats. I’m a firm believer in treats - specifically, the kind that you can feel good about enjoying in moderation. It could be a gluten-free slice of pumpkin pie, a glass of wine, or tucking a massage gift certificate in your own stocking. Your treat might be different than someone else’s, and that’s just fine! The key is choosing a treat that brings enjoyment AND is consistent with your long-term health goals - that way you won’t feel gross from eating something that hurts your body or feel the guilt and shame of ignoring your future health.
3. Prioritize rest. Notice, I didn’t say “sleep,” though that’s certainly a good goal. Restfulness is often a state of mind, and can be beneficial even if sleep is elusive. You can rest by putting down your phone and looking out the window for a few minutes. You can rest by snuggling on the couch with a good book. You can rest by spending time with trusted friends who you can be your true self around.
4. Feed yourself well. That goes for nutrition, and also the kinds of things that “feed” your soul. Holiday foods are often overly sugary, dairy-heavy, ultra-processed, and lacking in fiber and antioxidants. There’s no quicker way to feel junky then abandoning your healthy eating habits even for a weekend. Make sure to eat plenty of the foods that make you feel well physically, not just emotionally.
5. Boost your immune system. With all the holiday gatherings (not to mention the aforementioned sugar), your immune system is in for a challenge. Add to that some transitional weather, and you’re asking for a cold or flu. Stuff your stocking with some extra-potent Vitamin C, Zinc, and immune-boosting mushroom extract - you can see my favorites HERE and score them for 20% off.
6. Make time for movement. Holiday gatherings can involve a lot of sitting - sitting at the table, sitting on the couch, sitting in the car…you get my drift. And since some of that is unavoidable, keep your eyes out for opportunities to incorporate movement into your socializing - go for a walk, kick a soccer ball in the yard, go bowling! You’ll feel better and probably have more fun than zoning out in front of the TV.
7. Embrace creative solutions. Feeling bummed because your gluten sensitivity prevents you from eating your granny’s homemade stuffing? Try making your own gluten-free version that everyone can enjoy! Not sure you can afford to buy all your pals a gift this year? Home-made gifts are always at the top of my list (especially interesting spice blends, preserves, or baked goods mixes) but a framed sketch or even a paint-by-number is a lovely way to show you care without breaking the bank.
8. Resist saying “NO” to everything. If the holiday season depresses you, it can be tempting to become a human burrito on the couch - or even a scrooge! Don’t isolate yourself, even if it seems easier. Attend your office holiday party. Ask a pal out for coffee. Volunteer to deliver holiday baskets to those in need. Get out there and try new things.
9. Sing along to those Christmas Carols. This might seem far-fetched, but a hearty sing-along actively tones your vagus nerve, the one that’s in charge of shifting your internal organs from “fight or flight” mode into “rest and digest” mode. But, more importantly, signals from this part of your body (your diaphragm and your throat), can also help shift into “tend and befriend” mode, making it easier to enjoy time spent with others. Turn up those tunes and belt it out, baby!
10. Make a plan. Even if you do your very best, it’s easy to get off-track over the holiday season. The key to making sure your “health vacation” doesn’t turn into your “new normal” is having a plan - especially one that includes accountability and expert guidance. Commit to getting back to the business of your wellness goals after January 1st or ride the slippery slope to regret. Clear your post-holiday schedule now to make room for your favorite fitness class. Set aside a few hours to toss or donate all the holiday junk food that accumulated in your house. If you know you need some help sorting out a health issue, sign up now for a 1:1 consultation with your favorite Dr. Kate - even if you schedule it for after New Year’s Day. Committing to a plan helps you show up for yourself now and in the months to come. And showing up for yourself means you’re more able to show up for those you love. And if that’s not what the holidays are all about, I don’t know what is.

Learn how you can benefit from a 1:1 Functional Medicine Consultation with Dr. Kate HERE.