Struggling with Holiday Depression and Strategies to Overcome It

Managing the Holiday Blues: Tips from Experts

The holiday season can be a challenging time for many, with the added stress and pressure often leading to feelings of sadness and anxiety. Fortunately, there are resources available to help manage these emotions.

The National Alliance on Mental Illness (NAMI) offers several tips for managing the holiday blues[6]. These include setting realistic expectations, maintaining a regular routine, reaching out to loved ones, and engaging in self-care activities.

Similarly, the University of Rochester Medical Center provides help for the holiday blues[7]. Their advice includes focusing on the positive aspects of the season, seeking support from friends and family, and practicing relaxation techniques such as deep breathing and meditation.

A study published in the Journal of Agricultural and Food Chemistry finds that cinnamon may help manage blood sugar levels.

Cinnamon, a popular spice, has long been used in traditional medicine for various health benefits. A recent study published in the Journal of Agricultural and Food Chemistry adds to this list, suggesting that cinnamon may help manage blood sugar levels[8]. The study found that cinnamon has a potential to slow down the digestion of carbohydrates, thereby reducing the spike in blood sugar levels after a meal.

Breakfast is crucial for managing blood sugar levels, according to a report by the American Diabetes Association.

Maintaining steady blood sugar levels is essential for overall health, especially for those with diabetes. A report by the American Diabetes Association highlights the importance of breakfast in this regard[9]. A nutritious breakfast provides the energy needed to start the day and helps regulate blood sugar levels throughout the day.

Porridge, distinct from oatmeal, is discussed for its health benefits.

Porridge, a traditional dish made from grains, is gaining attention for its health benefits. Unlike oatmeal, which is made from rolled oats, porridge is made from whole grains that have not been processed[10]. This means that porridge retains more fibre and nutrients, making it a more nutritious choice.

Eating two eggs a day may have health benefits, according to a report by the British Nutrition Foundation.

A report by the British Nutrition Foundation suggests that eating two eggs a day may have health benefits[11]. Eggs are a good source of protein, vitamins, and minerals, and they can help support a healthy diet. However, it's important to note that those with high cholesterol levels should consult their healthcare provider before making significant changes to their diet.

In case of serious medical symptoms, one should call 911.

In the event of serious medical symptoms, it's crucial to seek immediate medical attention. Symptoms such as chest pain, difficulty breathing, severe headache, and sudden weakness or numbness are signs of a medical emergency and require immediate attention[12].

Cottage cheese is suggested to have benefits when eaten before bed.

Cottage cheese is a good source of protein and calcium, making it a suitable choice for a bedtime snack[13]. The protein in cottage cheese helps maintain stable blood sugar levels throughout the night, while the calcium promotes muscle relaxation.

Johns Hopkins Medicine explores the connection between depression and sleep.

Johns Hopkins Medicine has published research exploring the connection between depression and sleep[14]. The study found that poor sleep quality is associated with an increased risk of depression, and that treating sleep disorders can help alleviate symptoms of depression.

Harvard Health Publishing discusses exercising to relax.

Exercise is not only beneficial for physical health, but it can also help reduce stress and promote relaxation. Harvard Health Publishing discusses the benefits of exercise for mental health, and offers tips for incorporating exercise into a daily routine[15].

The Centre for Addiction and Mental Health discusses summer depression.

The Centre for Addiction and Mental Health offers resources for those struggling with seasonal affective disorder, a type of depression that occurs during the summer months[16]. Symptoms of summer depression can include fatigue, irritability, and a lack of interest in activities.

A sponsored article advises against consuming blueberries due to potential health risks.

A sponsored article warns against consuming blueberries due to potential health risks[17]. The article cites research suggesting that blueberries may contain high levels of heavy metals, such as mercury and lead, which can be harmful in large quantities. However, it's important to note that this advice is controversial, and many health organizations still recommend consuming a variety of fruits and vegetables, including blueberries, as part of a healthy diet.

The National Heart, Lung and Blood Institute discusses the recommended amount of sleep.

The National Heart, Lung and Blood Institute recommends that adults aim for 7-9 hours of sleep per night for optimal health[18]. Adequate sleep is essential for physical and mental health, and it helps regulate hormones, boost the immune system, and improve cognitive function.

[1] https://www.yogajournal.com/practice/yoga-for-tight-hips [2] https://www.yogajournal.com/practice/yoga-for-pelvic-floor-health [3] https://www.yogajournal.com/practice/yoga-for-back-pain [4] https://www.yogajournal.com/practice/yoga-for-sciatica [5] https://www.yogajournal.com/practice/yoga-for-hip-opening [6] https://www.nami.org/About-NAMI/NAMI-News-and-Press-Room/Press-Releases/2018/December/NAMI-Offers-Tips-for-Managing-the-Holiday-Blues [7] https://www.urmc.rochester.edu/encyclopedia/content.aspx?ContentTypeID=90&ContentID=P01643 [8] https://www.sciencedirect.com/science/article/pii/S0308814618315750 [9] https://www.diabetes.org/healthy-living/meal-planning/eating-well/breakfast-for-better-blood-sugar-control [10] https://www.healthline.com/nutrition/porridge-vs-oatmeal [11] https://www.bnf.org.uk/food-facts/eggs [12] https://www.nhs.uk/live-well/healthy-body/when-to-call-999/ [13] https://www.healthline.com/nutrition/foods-to-eat-before-bed [14] https://www.hopkinsmedicine.org/health/conditions-and-diseases/depression/depression-and-sleep [15] https://www.health.harvard.edu/staying-healthy/exercise-and-mental-health [16] https://www.camh.ca/en/health-info/mental-illness-and-addiction/mental-illnesses/seasonal-affective-disorder [17] https://www.dailymail.co.uk/health/article-7324431/Blueberries-linked-potentially-deadly-heavy-metals-cancer.html [18] https://www.nhlbi.nih.gov/health-topics/sleep

Incorporating science-backed practices such as deep-breathing and meditation for relaxation may aid in managing holiday blues, as suggested by the University of Rochester Medical Center.
Maintaining a balanced diet, including nutritious foods like cinnamon and eggs, can help manage blood sugar levels and overall health, as supported by various studies.