The holiday season is often looked at as a time of joyous celebration, but for some individuals it can induce feelings of stress and sadness. This phenomenon, known as the 'Holiday Blues,' is not uncommon. Understanding its causes and recognizing its symptoms are crucial in determining how to help resolve it. Certain lifestyle changes along with specific supplementation can help support mental well-being during this trying time.

Causes of Holiday Blues

Some of the causes of the 'Holiday Blues' can be due to increased financial strain due to gift-giving expectations, social isolation, or loneliness for those away from family, friends, or loved ones, and unrealistic societal pressures to feel joyful. Additionally, shorter daylight hours and colder weather can exacerbate feelings of melancholy.

Easing the Holiday Blues

Positive actions play a significant role in easing the effects of 'Holiday Blues.' They help redirect focus from negative emotions towards constructive tasks that generate a sense of achievement, happiness, and positive outlook on life. 

• Physical activity can be helpful because it releases endorphins, which are natural mood lifters. Exercise increases blood flow, oxygen, and nutrients throughout the body. Increased oxygen intake aids the brain immensely. 
• Being outside in nature decreases stress levels and balances hormones that regulate mood health. This is crucial for this time of year where the days are still short. If we can exercise outside such as a daytime hike, we get the benefits of exercising and being outdoors. 
• Spending quality time with loved ones or participating in community events reduces feelings of isolation.
• Volunteering and helping others creates a sense of purpose and fulfillment. 
• Mindfulness practices like meditation and deep breathing exercises can decrease cortisol levels. Others include listening to music, taking an art class, playing with our pets. 
• Unplugging from technology for specific time periods throughout the day can be helpful. For some people social media can increase feelings of loneliness and low self-worth.

Supplements that Support a Healthy Mood

• Omega-3s travel easily through the brain cell membrane to help produce dopamine and serotonin, which are neurotransmitters involved in supporting mood health. Studies are finding 2,000 mg of combined EPA and DHA, with less than 60% EPA beneficial to support a sense of calm.
• Vitamin D3 is often referred to as the 'sunshine vitamin,’ and has properties of both a vitamin and a hormone. Vitamin D receptors are found everywhere from immune cells to the brain. It also activates genes that release neurotransmitters (e.g., dopamine, serotonin). This is the time of year that vitamin D levels dip, so make sure to get your levels checked or take an at-home test. The Institute of Medicine Food and Nutrition Board states adult sufficiency of vitamin D levels is 20+ng/ml, Endocrine Society 30-100 ng/ml, and Vitamin D Council 40-80 ng/ml. More of the research is pointing to what the Vitamin D Council recommends.
• Magnesium is a mineral that is an integral part of the activity of the enzymes involved in energy production, necessary for the synthesis of protein, helps transmit nerve signals, helps relax muscles, and it helps to keep adrenal stress hormones under control. The highest concentrations are found in the heart and brain cells, and it is also associated with reducing stress and promoting a healthy mood.
• 5-HTP (5-hydroxytryptophan) is a chemical our body makes from the essential amino acid tryptophan which is found in many foods. Once produced, 5-HTP is transformed into serotonin, which is a neurotransmitter that provides a sense of well-being.
• Phosphatidyl Serine is a naturally occurring phospholipid that is an essential component of our cell membranes, and a vital component of our neural membranes. It promotes inter-cellular communication in the brain, and works by aiding the neurotransmitters involved in mood. It also protects against stress and supports healthy cortisol levels.
• L-theanine is an amino acid that is found naturally in green tea and black teas. It helps create a sense of calm and promotes alpha brain waves, which are associated with a state of wakeful relaxation. Theanine affects the neurotransmitter’s GABA, serotonin, and dopamine levels in the brain which support mood health, restful sleep, and healthy stress levels. Try adding some in throughout the day along with a cup of green tea.
  

While the 'Holiday Blues' may seem like an inevitable part of the festive season for some, various strategies can be used to mitigate its impact. By understanding its causes and symptoms, adopting positive actions such as regular exercise and social engagement, along with appropriate supplementation, one can navigate the holidays with elevated spirits. Remember, seeking help is not a sign of weakness but a step towards resilience and well-being.