Health
Combat the Christmas blues with these holiday health and wellness tips
This story discusses suicide. If you or someone you know is having thoughts of suicide, please contact the Suicide & Crisis Lifeline at 988 or 1-800-273-TALK (8255).
The Christmas season is supposed to be a joyous time of year — but not everyone can or will have the holiday spirit.
Illnesses, loss of family members or friends, financial stress, loneliness or other worries can become the Grinch that steals Christmas joy for many.
The “Christmas blues” or “holiday blues” are described as temporary feelings of anxiety and depression that occur around the holidays, due to extra stress, unrealistic expectations or sentimental memories associated with the season, according to the National Alliance on Mental Illness (NAMI).
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During this time of year, some people might be at risk for feelings of sadness, fatigue, tension and a sense of loss, NAMI notes on its website.
Seasonal factors may affect people’s mood quite seriously. Decreased sunlight, an increase in alcohol consumption at holiday parties, changes in diet, the over-commercialization of the season or not being able to see family or friends may all be factors.
It’s not uncommon to experience feelings of sadness during the holidays. There are several things you can do to help combat those negative feelings. (iStock)
It is important to note that these moods are temporary, experts say.
“A mood such as a ‘blue mood’ is a passing phenomenon,” Dr. Mark Sirkin, a clinical psychologist in New York, told Fox News Digital.
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Sirkin, an associate dean of health professions at Long Island University, said there are things people can do to turn that “down” feeling around.
- Ways to combat the Christmas blues
- Ways to treat yourself during the holidays
- Ways to budget for the holidays
- What to know about feelings of sadness versus mental illness
1. Ways to combat the Christmas blues
“Distract yourself, try to focus on happier thoughts and images, do something enjoyable, preferably with others. These are all good ways to ‘treat’ a blue mood,” Sirkin said.
With social media extremely prevalent today, many people fall into a trap of comparison. This is especially true during the holidays, when people post pictures of their Christmas festivities.
“For every smile or laugh in a TikTok picture, there is a lot of reality that you don’t see,” said Sirkin.
Scrolling on social media can be detrimental to your mental health. Save your own piece by trying to limit screen time. Instead, fill your days with activities that you enjoy. (AP Photo/Michael Dwyer, File)
Research shows that, for some people, constantly looking at the pleasures of others might actually make them feel bad, said Sirkin.
“Stop! Change the channel!” advised Sirkin. “Call a friend, and have a real conversation. Everyone has ups and downs — you, your friends, even those annoyingly happy people on social media.”
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He added, “Don’t focus on what you think you don’t have. Focus on what’s good.”
“Everyone has ups and downs — you, your friends, even those annoyingly happy people on social media.”
Doing something for others during the holiday season can brighten your mood, the psychologist said.
One simple way to do this is by donating to a local toy or clothes drive. Donating an item to help someone in need can fill you with pride and joy during the holidays.
Simply dropping off a product at a toy drive can increase your holiday spirit by doing something for another. (Ben Hasty/MediaNews Group/Reading Eagle via Getty Images)
Additionally, there are many volunteer opportunities during the holiday season, like a food drive. Look around in your area for volunteer events that you can take part in to help those who are less fortunate.
2. Ways to treat yourself during the holidays
While the holiday season is a time for giving, it is also important to treat yourself.
Make sure you are giving yourself grace and treating yourself to activities that you enjoy, say experts.
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Among Sirkin’s suggestions are to reward yourself with a nice dinner or some other treat.
“I put on the fire, watch a movie and pour a nice glass of wine to give myself a boost.”
Also, challenge yourself and say, “Why shouldn’t I be happy?” and “I deserve to be happy.”
While the holiday season is a time for giving, don’t forget to focus on your own happiness and well-being, too. (iStock)
Margaret Palermo of Huntington, New York, agreed with the notion of treating yourself during the holidays.
“I put on the fire, watch a movie and pour a nice glass of wine to give myself a boost during the holidays,” she told Fox News Digital.
With the fire ablaze and wine in hand, pop on a festive flick.
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If you need a laugh, “National Lampoon’s Christmas Vacation,” “Elf” or “Christmas with the Kranks” are all good options.
If you are in the mood for a classic, “The Polar Express,” “A Charlie Brown Christmas” or “Santa Claus Is Coming to Town” are some ideas.
Choose a festive flick to watch during Christmas to help you get into the spirit of the season. (iStock)
Another suggestion from Sirkin is to interact with others.
“They are my family — friends that are family — and I enjoy being around them. They help me feel a bit happier.”
“Resist the urge to isolate yourself or crawl into a corner. Interacting with others, especially people with whom you have deep relationships, such as family, is a great way to get out of your funk,” he said.
Louise M. of Long Island, New York, said she makes plans with friends to celebrate during the holidays, now that she does not have living family members.
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While it does not replace her memories of Christmases past with her family, she can still create nice seasonal memories with friends, she said.
“They are my family — friends that are family — and I enjoy being around them. They help me feel a bit happier.”
Being surrounded by others during the holidays can help fill you up with love and happiness. (iStock)
Inviting friends over for a night full of holiday dishes, Christmas cocktails and maybe even a Secret Santa gift swap can help combat the holiday blues.
Exercise is another way to help battle the holiday blues, according to health experts.
One woman enjoys walking around her neighborhood and looking at the holiday decorations and lights when she feels the holiday stress taking over.
Taking a brisk walk or riding a stationary bike indoors can get that blood and “feel-good” hormones pumping.
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This can help improve moods, physical therapists told Fox News Digital.
A woman in Annapolis, Maryland, told Fox News Digital she enjoys walking around her neighborhood and looking at the festive decorations and lights when she feels the holiday stress taking over.
Many houses go above and beyond with their holiday decorations each and every year. (iStock)
If it is too cold or dark outside for a walk, she said she hops in the car, puts on some holiday music and looks at holiday lights throughout her town.
Many houses throughout the country have extravagant displays that can be fun to check out with hot chocolate in hand.
Some houses take their Christmas decorations very seriously, with lights flickering to the beat of holiday music passersby can play on their radio. These neighborhood light shows can help get you into the holiday spirit.
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Practicing meditation or mindfulness can also help, according to Sirkin.
“This is an increasingly popular and verified method of getting out of a bad mood,” Sirkin said.
Listening to a festive playlist as you look at holiday decorations can help fill you with Christmas joy. (iStock)
“Just sit: You can count your breaths, count to 10 over and over, or any other way you’d like to focus your mind. There are some good apps out there you can put on your phone,” he said.
“People should understand the difference between feeling sad and dealing with a mental illness.”
YouTube is another great resource to turn to if you need guided meditation.
3. Ways to budget for the holidays
Some health professionals said that people can avoid stress caused by excessive holiday gift spending by setting a budget and sticking to it.
Christmas can put people into loads of credit card debt. A thoughtful gift does not mean an expensive one. Do not spend outside your means.
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The weeks or months you will endure in debt will add lots of stress to your life beyond the Christmas season.
Write down everyone you need to buy for, and create a budget for each person. Once you find something you want to buy, do not purchase it right away. Do research first, and see if there is a sale going on at another store to make sure you are getting the best deal possible on your item.
Christmas shopping can be a source of stress. Create an organized budget for all those you’re shopping for, and conduct thorough research to ensure you’re getting the best price for the items you want to buy. (iStock)
When it comes to Christmas shopping, try to start as early as possible. This will give you the optimal time to seek out the deals. You won’t have to worry about the huge crowds seeking last-minute gifts as Christmas nears.
Once Christmas is over, the last thing on your mind is next year’s festivities. That said, the earlier you start putting aside money for the holidays, the less financial stress you’ll be hit with during the season.
One method to consider is putting a very small sum of money aside for Christmas throughout the year. Whatever amount you have saved in December will be your budget for Christmas.
4. What to know about feelings of sadness versus mental illness
People should understand the difference between feeling sad and dealing with a mental illness, Sirkin noted.
“If you think you might have a mental illness — if you have regular thoughts about suicide or hurting yourself, if you think you may harm yourself or others, if you can’t function at home or work — these are all signs of serious mental illness,” he said.
“You should seek out professional help, beginning with your physician or trained mental health professional,” he added.
Congratulations, you’ve reached the final day of the Brain Health Challenge! Today, we’re asking you to do a few things that might feel a bit out of left field — like getting your blood pressure checked.
No, it isn’t as fun as playing Pips, but experts say it’s one of the most important things you can do for your brain. That’s because heart health and brain health are intrinsically linked.
High blood pressure, in particular, can damage brain cells, and it’s a significant risk factor for stroke and dementia. When blood pressure is too high, it places stress on the walls of arteries in the brain. Over time, that added stress can cause the blood vessel walls to thicken, obstructing blood flow. In other cases, the increased pressure causes the artery walls to thin and leak blood into the brain.
These changes to the blood vessels can sometimes cause a large stroke to occur. More commonly, the damage leads to micro-strokes and micro-hemorrhages, which cause fewer immediate problems and often go unnoticed. But if someone has hypertension for years or decades, these injuries can build up, and the person may start to experience cognitive impairment.
High blood pressure “is known as a silent killer for lots of reasons,” said Dr. Shyam Prabhakaran, the chair of neurology at the University of Chicago. “It doesn’t cause you any symptoms until it does.”
Because the damage accumulates over many years, experts say that managing blood pressure in midlife matters most for brain health. Hypertension can be addressed with medication or lifestyle changes, as directed by your doctor. But the first thing you need to do is know your numbers. If your blood pressure comes back higher than 120/80, it’s important to take it seriously, Dr. Prabhakaran said.
While you’re at it, there are a few other aspects of your physical health that you should check on.
Your eyes and ears are two of them. Hearing and vision loss have both been shown to increase the risk of dementia. Experts think that with less sensory information coming in to stimulate the brain, the regions that process hearing and vision can start to atrophy. What’s more, people with sensory loss often withdraw or are left out of social interactions, further depriving them of cognitive stimulation.
Oral health can also affect your brain health. Research has found a connection between regular flossing and reduced odds of having a stroke. That may be because good oral health can help to reduce inflammation in the body. The bacteria that cause gum disease have also been tied to an increased risk of Alzheimer’s.
And have you gotten your shingles vaccine? There is mounting evidence that it’s a powerful weapon for protecting against dementia. One study found that it lowered people’s odds of developing the condition by as much as 20 percent.
To wrap up this challenge, we want you to schedule a few medical appointments that benefit your brain, as well as your body.
After five days of feeding, exercising and challenging your brain, you are well on your way to better cognitive health. Thanks for joining me this week, and keep up the good habits!
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The Trump administration has taken a new approach to the food pyramid.
The Department of Health and Human Services (HHS) announced new guidelines on Wednesday with an updated, inverted pyramid. The top of the pyramid, which is now the wider part of the structure, is built on meat, fats, fruits and vegetables, while whole grains are at the narrow bottom.
This follows HHS Secretary Robert F. Kennedy Jr.’s mission to “Make America Healthy Again” (MAHA), aimed at addressing chronic disease, childhood illnesses and ultraprocessed foods.
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“The new guidelines recognize that whole, nutrient-dense food is the most effective path to better health and lower health care costs,” Kennedy said during a press briefing in Washington, D.C.
“Protein and healthy fats are essential, and were wrongly discouraged in prior dietary guidelines. We are ending the war on saturated fats.”
The Trump administration announces the 2025-2030 Dietary Guidelines for Americans, putting “real food” back at the center of health. (realfood.gov)
The HHS secretary rallied against refined carbohydrates, food additives and added sugar, highlighting the health risks associated with sugar-sweetened beverages.
Kennedy’s main message to Americans was to “eat real food.”
TRUMP ADMIN’S NEW NUTRITION GUIDELINES TARGET ULTRA-PROCESSED FOODS, EASE UP ON RED MEAT AND SATURATED FATS
The announcement triggered reactions from top health and wellness voices, including Stanford neuroscientist Dr. Andrew Huberman, host of the “Huberman Lab” podcast.
In a post on X, Huberman shared the White House’s graphic of the new pyramid, praising the decisions that were made.
“Oatmeal (and I think that’s rice and sourdough) made the cut!” he commented. “In all seriousness, assuming overall calories are kept in check and people exercise & get sun(day)light, this looks spot on.”
He added, “Maybe up the veggies a bit, add low-sugar fermented foods like sauerkraut & this is great.”
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Huberman said in a thread on the same post that Americans “don’t have to eat all the foods” shown in the diagram.
“You won’t see me drinking milk or eating shrimp,” he said. “Nothing against shrimp, I just don’t like the taste. Aversion to crustaceans.”
“Maybe up the veggies a bit, add low-sugar fermented foods like sauerkraut & this is great,” Huberman commented on X. (Chance Yeh/Getty Images for HubSpot; iStock)
The new guidelines received praise from other major health figures, including former FDA commissioner Dr. David Kessler.
“There should be broad agreement that eating more whole foods and reducing highly processed carbohydrates is a major advance in how we approach diet and health,” Kessler told The Associated Press.
“Protein and healthy fats are essential, and were wrongly discouraged in prior dietary guidelines.”
Dr. Bobby Mukkamala, president of the American Medical Association, shared in a statement that these guidelines “affirm that food is medicine and offer clear direction patients and physicians can use to improve health.”
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“The American Medical Association applauds the Administration’s new Dietary Guidelines for spotlighting the highly processed foods, sugar-sweetened beverages and excess sodium that fuel heart disease, diabetes, obesity and other chronic illnesses,” Mukkamala wrote.
The American Medical Association applauded the HHS for its updated nutrition guidelines. (iStock)
But not all feedback was positive.
Some people expressed concern about prioritizing red meat and dairy, while calling for the limitation of saturated fat.
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Neal Barnard, president of the Physicians Committee for Responsible Medicine, shared in a reaction to STAT that while the guidelines “do have one or two good points, emphasizing fruits and vegetables and limiting alcohol,” the guidelines are “for the most part a strong reflection of industry influence.”
Christopher Gardner, a nutrition expert at Stanford University, also spoke out against the new guidelines, as reported by NPR.
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“I’m very disappointed in the new pyramid that features red meat and saturated fat sources at the very top, as if that’s something to prioritize. It does go against decades and decades of evidence and research,” said Gardner, who was a member of the Dietary Guidelines Advisory Committee.
Fox News Digital’s Rachel Wolf, as well as Alexandria Hoff of Fox News, contributed reporting.
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