It’s the holiday season! A time of joy, celebration, connection…and stress. Between busier schedules, elaborate meals, family dynamics, and shorter days, it’s easy to get overwhelmed.
To help you navigate the season, our experts share simple tips on how to balance mental and physical health during the holidays.
Your Holiday Health Checklist
Healthy Holiday Eating Tips
‘Twas the feast without worry! The holidays are filled with special meals, traditions, and treats. Instead of viewing foods as “naughty” or “nice,” focus on balance. Here are a few reminders as you enjoy meals with family:
1. Drop the food morality mindset
Labeling foods as “bad” or “junk” can lead to guilt, overeating, or restriction. Food doesn’t have moral value—and you don’t need to earn or burn holiday treats.
UR Family Medicine Physician Holly Russell, MD, urges families to focus on the memories associated with holiday food. “Most people wouldn’t call pie a ‘healthy food,’ but making and eating it together has become a joyful part of our celebration. I think it’s important to take a step back, consider the positives that come from different foods, and reframe how we think about them without moral judgment.”
2. Keep your goals in mind
Registered Dietitian Nutritionist Holly Gilligan from UR Medicine offers approaches to help stick to health goals or avoid holiday weight gain:
- Don’t skip meals. Eat regularly during the day to avoid overeating later. Focus on meals rich in protein and fiber.
- Don’t restrict treats completely. Choosing to enjoy your favorite dishes in moderation helps avoid “over-doing” it.
- Stay hydrated. Thirst often feels like hunger.
- Practice mindful eating. Slow down and focus on the moment.
3. Be patient with yourself and loved ones
For some, the holidays can worsen eating-disorder behaviors or triggers. Over 30 million Americans have suffered from an eating disorder at some point in their lives, and the holidays can trigger anxiety, emotional strain, and an increase in symptoms.
If you’re concerned about a loved one, encourage open conversation and help them connect with a professional.
Stress Relief During the Holidays
From packed calendars to family expectations, holiday stress is real. Our behavioral health experts recommend giving yourself permission to simplify wherever possible. If you’re feeling stretched thin, follow this holiday self-care checklist:
- Say “no” when you need to. You don’t need to attend every event. Taking time for yourself can prevent burnout.
- Set a spending plan. Financial strain is one of the top holiday stressors.
- Take five-minute resets. Holiday mindfulness exercises such as journaling, deep breathing, a short walk, or a quiet moment can reset your nervous system.
- Ask for help. Don’t carry the season alone.
Helping Kids Cope with Holiday Stress
Children often pick up on holiday pressure or feel disappointed or overwhelmed if things don’t go as expected. Our pediatric psychologists encourage parents to:
- Keep routines consistent
- Set realistic expectations
- Give kids a role (decorate, pick a recipe, wrap gifts)
- Plan downtime between gatherings
Mental Health and The Holidays: When to Seek Care
The holidays can be joyful—but also lonely, painful, or overwhelming. You’re not alone if this season brings mixed emotions.
The Holiday Blues and Loneliness
The “holiday blues” are completely normal. Whether you’re managing family conflict during the holidays or dealing with loneliness, having coping strategies on hand and understanding when to seek care can go a long way.
Remember these in-the-moment tips to find light in the darkness:
- Seek natural light or utilize artificial light
- Try a gratitude journal
- Get exercise, even a short walk
- Listen to music
- Try meditation, yoga, or box breathing
If you’re noticing that your blues are not going away, or if your symptoms are severe, don’t try to solve this on your own. It may be a sign of something more significant, like seasonal affective disorder (SAD).
Talk to your care provider if:
- Stress or sadness is affecting daily life
- You’re struggling with eating patterns
- You think you may have SAD
- Grief feels overwhelming
- Your child shows signs of anxiety
For some, antidepressant medication and cognitive behavioral therapy can be effective treatments in combating SAD or other mental health concerns.
Coping With Grief During the Holidays
If you’re missing a loved one, holidays can bring up waves of emotion. Try these expert-backed tips for handling grief:
- Acknowledge the loss: Avoiding difficult emotions can make them stronger.
- Spend time with your loved one’s memory: Light a candle, cook their favorite dish, or tell stories.
- Set boundaries: Leave a gathering early or skip traditions if needed.
- Give yourself compassion: There is no “right” way to grieve. Don’t try to hide your emotions.
- Seek help and support.
If your loved one is struggling with grief this holiday season, our experts recommend a few ways to support them during their time of need.
If you have suicidal thoughts, it is a medical emergency. Get help right away. In the Rochester area, call or text 988 for the Suicide & Crisis Lifeline, call (585) 275-8686 for our UR Medicine Crisis Call Line, or go straight to an emergency room.
Holiday Eating Tips
Food Morality Basics
Sick on a Holiday?
Staying Healthy During the Holidays
With all of the holiday gatherings, busy weeks, and crowded stores, staying healthy can be tough! Our experts help you protect yourself and your family from common winter illnesses like the flu, colds, RSV, and COVID and give you tips on what to do if you fall ill.
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