Add More Happiness to Your Holidays
Find ways to relax and better your mental health this holiday season with tips from Nichole Johnson, MD, a Preventive Medicine Physician at Cooper Clinic.
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Winter holidays bring joy and happiness, but they can also bring stress and tiredness and can cause many to have symptoms of depression. Nichole Johnson, MD, FACP, CWS-P, Preventive Medicine Physician at Cooper Clinic, says “the holidays are a stressful time. Just know this season is transient and that you’ll get through it. Reach out to people for help and know you’re not alone.”
Dr. Johnson shares factors that can contribute to you feeling less than merry during the holidays such as:
Keep moving
A study shows 86% of U.S. adults are less likely to be physically active during the winter. To combat this, Dr. Johnson recommends taking the opportunity to go outside and enjoy the sun when it’s out. Taking a brisk walk, going for a bike ride and doing a body weight strength workout outdoors are a few examples of exercises you can enjoy even in chilly weather. Indoor exercises at home or a gym are also a great way to stay moving. Watch our Top 3 Exercises to Burn Calories During the Holiday Season video or visit our Exercise Moves section of the site for exercises to try.
Don’t skip meals
“Try not to skip meals during the holidays, especially when you know you’re going to have a big meal,” says Dr. Johnson. Skipping a meal can cause you to overeat later in the day, so it’s important to stay consistent with your eating routine. And remember, leftovers are always great to have for future meals! This Touchdown Chili with Turkey and Red Kidney Beans recipe is a delicious way to use your turkey leftovers.
Continue good sleeping habits
Getting a restful night is always beneficial for your body and mind, but it’s important that you don’t oversleep during the holidays. While it is a tiring time and everyone is busy with end-of-the-year activities, oversleeping can cause headaches and daytime sleepiness and can disturb your regular sleeping schedule. Dr. Johnson says the recommended amount of sleep needed is seven to eight hours of sleep every night. Sticking to your regular sleeping schedule, even on the weekends, can be beneficial for the proper mental and physical rest your body needs. Read more on the benefits of getting a good night’s sleep with Sleep: The Foundation for Good Health.
Stepping away
Attending family, work and friend get-togethers can be overwhelming and overstimulating for those who don’t often attend events. If you ever feel like there is too much happening at a gathering, Dr. Johnson recommends “stepping away for a few minutes to decompress and try to reset your brain.” A fantastic way to do this is with a meditation app, which can lead you in 5-10 minutes of meditation and can help reduce stress.
Avoiding isolation
Bettering your mental health doesn’t have to be done alone. Reaching out to friends and family is an ideal way to ditch the seasonal blues. Inviting guests to watch holiday movies, going out for a walk and cooking together are helpful ways to avoid isolation. For those who are far from home, set up calls that allow you to share the celebration with everyone. This can include video calling family while eating dinner or watching a movie online together.
If you know someone who is struggling with isolation, invite them out. Even if it is a walk outside in the sun, visiting a park or going to get a cup of coffee, these outings can make a world of a difference for those who may be struggling with being alone during the holiday season. For those who are far from home, Dr. Johnson recommends joining community holiday events. “These events help people to socialize and are posted on local community websites and magazines. Additionally, there are opportunities to serve those less fortunate during the holidays. Volunteering can be a great way socialize and serve those in need while positively impacting your community.”
Read our Prevention Plus article on The Epidemic of Social Isolation and Loneliness to learn more about the risk isolation has on a person’s life.
If you or someone you know is struggling with mental health, please visit Mental Health America for further information and assistance.
To learn more about your overall health, schedule a comprehensive preventive health exam at Cooper Clinic by visiting cooper-clinic.com or calling 866.906.2667.
Dr. Johnson shares factors that can contribute to you feeling less than merry during the holidays such as:
- Overworking: At the end of the year, many people are under stress to meet their regular work deadlines while also wrapping up end-of-year business.
- Recent loss of a loved one: The holidays bring friends and families together with gatherings and parties, but this can also bring memories of those who are no longer with you.
- Seasonal depression: With shorter daylight hours and the chilly weather, many people begin experiencing depressive symptoms during the fall and winter seasons.
- Isolation: Due to the cold temperature, it may be difficult to leave your home, which can cause isolation from friends and family.
- Low energy levels: With the colder weather, many may start to oversleep which can cause a domino effect to other symptoms including appetite changes and overeating.
Keep moving
A study shows 86% of U.S. adults are less likely to be physically active during the winter. To combat this, Dr. Johnson recommends taking the opportunity to go outside and enjoy the sun when it’s out. Taking a brisk walk, going for a bike ride and doing a body weight strength workout outdoors are a few examples of exercises you can enjoy even in chilly weather. Indoor exercises at home or a gym are also a great way to stay moving. Watch our Top 3 Exercises to Burn Calories During the Holiday Season video or visit our Exercise Moves section of the site for exercises to try.
Don’t skip meals
“Try not to skip meals during the holidays, especially when you know you’re going to have a big meal,” says Dr. Johnson. Skipping a meal can cause you to overeat later in the day, so it’s important to stay consistent with your eating routine. And remember, leftovers are always great to have for future meals! This Touchdown Chili with Turkey and Red Kidney Beans recipe is a delicious way to use your turkey leftovers.
Continue good sleeping habits
Getting a restful night is always beneficial for your body and mind, but it’s important that you don’t oversleep during the holidays. While it is a tiring time and everyone is busy with end-of-the-year activities, oversleeping can cause headaches and daytime sleepiness and can disturb your regular sleeping schedule. Dr. Johnson says the recommended amount of sleep needed is seven to eight hours of sleep every night. Sticking to your regular sleeping schedule, even on the weekends, can be beneficial for the proper mental and physical rest your body needs. Read more on the benefits of getting a good night’s sleep with Sleep: The Foundation for Good Health.
Stepping away
Attending family, work and friend get-togethers can be overwhelming and overstimulating for those who don’t often attend events. If you ever feel like there is too much happening at a gathering, Dr. Johnson recommends “stepping away for a few minutes to decompress and try to reset your brain.” A fantastic way to do this is with a meditation app, which can lead you in 5-10 minutes of meditation and can help reduce stress.
Avoiding isolation
Bettering your mental health doesn’t have to be done alone. Reaching out to friends and family is an ideal way to ditch the seasonal blues. Inviting guests to watch holiday movies, going out for a walk and cooking together are helpful ways to avoid isolation. For those who are far from home, set up calls that allow you to share the celebration with everyone. This can include video calling family while eating dinner or watching a movie online together.
If you know someone who is struggling with isolation, invite them out. Even if it is a walk outside in the sun, visiting a park or going to get a cup of coffee, these outings can make a world of a difference for those who may be struggling with being alone during the holiday season. For those who are far from home, Dr. Johnson recommends joining community holiday events. “These events help people to socialize and are posted on local community websites and magazines. Additionally, there are opportunities to serve those less fortunate during the holidays. Volunteering can be a great way socialize and serve those in need while positively impacting your community.”
Read our Prevention Plus article on The Epidemic of Social Isolation and Loneliness to learn more about the risk isolation has on a person’s life.
If you or someone you know is struggling with mental health, please visit Mental Health America for further information and assistance.
To learn more about your overall health, schedule a comprehensive preventive health exam at Cooper Clinic by visiting cooper-clinic.com or calling 866.906.2667.