Holiday Blues: Recognizing & Coping with a Low Mood This Time of Year

The holidays can bring joy, but they can also bring stress and loneliness for some people If you feel low, anxious, or fatigued this time of year, you’re not alone. Understanding what to recognize and how to cope can make a big difference.

Signs of the Holiday Blues

Roughly two thirds of people report an impact on their mental health this time of year, and it’s no wonder. The holidays can be very busy, bring financial stress, and bring up memories of people who are no longer with us. Some of the key signs of the holiday blues include:

• A low mood or tearfulness that doesn’t go away
• Fatigue even after getting rest and/or disrupted sleep
• Decreased interest in favorite activities
• Sugar/carbohydrate cravings or appetite changes
• Feelings of isolation or heightened stress during gatherings

Coping Strategies That Help

None of us want to feel down this time of year. It’s supposed to be a time of happiness and celebration, so if you’re noticing any of the signs of the holiday blues, there are a few coping strategies, including:

• Accept and Acknowledge Your Feelings: While we’re not “supposed” to feel down this time of year, many of us still do, and it’s important to acknowledge those feelings. You don’t have to feel festive.
• Try Light Therapy: One of the theories about feeling down this time of year is that it’s because of more time inside, rather than out in the sun. You can combat this by getting outdoors or even sitting near a window, especially in the mornings, as much as possible. If that doesn’t work, light therapy with a lightbox may be able to help.
• Take Care of Your Body: Even when it can feel difficult, it’s important to take care of your body with the right diet and exercise. Neglecting these things often just make you feel worse. Aim for 30 minutes of exercise most days—walking, yoga, or workouts release endorphins and combat sluggishness. Fuel your body with balanced eating (whole grains, lean protein, omega3s) and stay hydrated.
• Set Boundaries and Prioritize SelfCare: One of the reasons this time of year can feel overwhelming for many people is the sheer amount of obligations there are. Learn to say "no" to overwhelming invitations or obligations and schedule some quiet time—whether it’s journaling, a bath, or just a nice hot beverage.
• Stay Connected: While it’s important to set boundaries and say no to obligations that feel overwhelming, don’t let yourself become totally isolated. This often just increases feelings of loneliness and a low mood. Reach out to close friends or family to maintain connection. A short call or even a text exchange can help.

When to Seek Professional Help

If you are still facing some of the issues discussed above beyond January or your feelings start to significantly disrupt your daily life now, it might be time to seek out help. Talk to your primary care provider about a referral to a therapist or medications that may be able to help.  

https://www.unh.edu/unhtoday/2024/12/simple-steps-help-beat-blues-holiday-season-unh-mental-health-expert

Flu, COVID19, Colds, Strep Throat & Allergies: What’s Behind Your Child’s Winter Sniffles?

This time of year brings a mix of several different respiratory bugs. Flu, COVID-19, strep throat, the common cold, and allergies are all an issue this time of year, and the symptoms can often overlap. In this article, we’ll go over some of the key differences so you know what to treat at home, when to get tested, and when you or your child needs to see a doctor.
 
Common Cold

• Cause: Mainly rhinoviruses
• Onset: Comes on gradually
• Symptoms: Mild fever (rare), sneezing, low-level cough, possible headache, sometimes mild achiness
• Duration: 3–10 days.
• Home care: Rest, fluids, saline rinses, and OTC decongestants
• See a doctor if: Symptoms extend beyond 10 days or worsen abruptly

Influenza (Flu)

• Cause: Influenza viruses
• Onset: Sudden, typically within 1-4 days of infection  
• Symptoms: High fever (100–102 °F), chills, severe muscle aches, headache, dry cough, fatigue, sometimes diarrhea or vomiting (especially in kids)
• Duration: 5–7 days although fatigue may linger.
• Treatment: Antiviral meds effective if started within 48 hours, rest, hydration, and fever reducers.
• Watch for: Breathing problems, dehydration, high fever—in which case seek medical care promptly

COVID - 19

• Cause: SARS-CoV-2 virus
• Onset: Can vary from person to person, generally 2–5 days after exposure
• Symptoms: Fever, dry cough, fatigue, headache, sometimes sore throat, loss of taste/smell is common, shortness of breath may occur
• Duration: 7–14 days, with “long COVID” symptoms possible.
• Testing: Confirm with a viral test or rapid antigen kit.
• Treatment: Rest, fluids, fever reducers, some people may benefit from antivirals.
• Seek help for: Difficulty breathing, chest pain, persistent fever, or other severe signs

Strep Throat

• Cause: Streptococcus bacterial infection
• Onset: Sudden throat pain and fever without typical cold symptoms (no cough or runny nose)
• Symptoms: Severe throat pain, fever, trouble swallowing, swollen tonsils, sometimes white patches or swollen lymph nodes, typically no cough or runny nose
• Testing: Confirm with a throat swab.
• Treatment: Antibiotics; early treatment lowers risk of complications.
• See doctor if: Sore throat with a rash, problems breathing or swallowing, no improvement after being on antibiotics for 48 hours

Allergies

• Cause: Environmental triggers (pollen, dust, mold, pet dander)
• Onset: Ongoing after seasonal or indoor exposure
• Symptoms: Sneezing, itchy/watery eyes, clear runny nose, mild congestion, NO fever
• Duration: Persists with allergen exposure often for several weeks
• Treatment: Antihistamines, nasal steroids, decongestants, avoiding allergens
• See doctor if: OTC medications don’t help, symptoms impact your daily quality of life, or you show symptoms of a sinus infection (facial pain and pressure, nasal congestion, discolored nasal discharge)

Protect Yourself from Serious Illness

As viruses and bacteria swirl around this winter, protect yourself and your family from serious illness by:

• Getting vaccines for the flu and COVID-19 for anyone over six months
• Wash your hands frequently
• Stay hydrated and rest
• Know the signs of respiratory distress (shortness of breath, rapid and noisy breathing, nasal flaring, retractions, and changes in skin color) and see emergency care if you notice these in yourself or a family member

https://newsinhealth.nih.gov/2022/01/it-flu-covid-19-allergies-or-cold

No-Bake Strawberry Cheesecake for Two

Ingredients:

• ½ lb fresh strawberries
• 2 Tbsp. granulated sugar
• 4 oz. cream cheese at room temperature
• 1 Tbsp. lemon juice
• 1 cup heavy whipping cream
• ½ cup powdered sugar
• ½ tsp. vanilla extract
• 2 full sheets of graham crackers
• 1 Tbsp. butter
• ½ Tbsp. brown sugar

Directions:

1. Wash the strawberries well, remove the stems, and then slice them. Put the sliced strawberries in a bowl, add the granulated sugar, and stir to combine. Let the strawberries sit while you follow the rest of the steps, stirring them occasionally to help draw out the juices.
2. In a separate bowl, whip the cream on high speed with a hand mixer or stand mixer. Once it becomes thick and fluffy but has yet to form peaks, add the vanilla extract and powdered sugar. Start beating again on low speed until the sugar is incorporated, then switch to high speed until the whipped cream forms stiff peaks.
3. In a separate bowl, combine the cream cheese and lemon juice. Use a mixer to whip the cream cheese and lemon juice together until it is soft and creamy.
4. Add the whipped cream mixture to the cream cheese mixture and whip the two together until evenly combined.
5. To make the graham cracker crus, put the graham crackers in a zip top bag and use a rolling pin or mallet to crush the crackers until they are fine crumbs. Melt the butter in a small bowl and then add the graham cracker crumbs and brown sugar and stir until combined.
6. Divide the graham cracker crumb mixture between two jars or other small containers. Then add the cheesecake filling before topping with the juiced strawberries. Enjoy immediately or refrigerate until you’re ready to eat.

https://www.budgetbytes.com/no-bake-str