Navigating Holiday Blues With Compassion
Holiday Blues In November: Simple Ways To Lift Your Mood After 60.
Navigating Holiday Blues With Compassion: A Gentle Guide For November
The holidays can be beautiful and heavy at the same time. Memories, expectations, and winter light shifts can nudge mood down. If you feel low, you are not alone and you are not doing anything wrong. This is your reminder to soften the season and take small steps that bring you back to center.
What you can control today
- Gently move your body. Ten minutes counts. A short walk, light bounces, or easy stretches can shift chemistry fast.
- Get outside light before noon. Natural light helps set your clock and steadies mood.
- Keep meals steady and simple. Balanced plates help balance feelings.
- Limit doom scrolling. Trade five minutes of scrolling for five minutes of breath work.
Nourish your mood with food and rhythm
- Build a mood plate: leafy greens or broccoli, a hearty complex carb like sweet potato or oats, and a clean protein like beans, lentils, or tofu. Add omega-3s with ground flax or chia.
- Aim for three regular meals. Gentle structure calms the nervous system.
- Sip warm drinks. Ginger tea, lemon water, or cinnamon tea can soothe the body.
Social micro-connections
- Text one friend a day with a simple note.
- Join a local walk or free community class.
- If you are grieving, allow it. Set a small ritual like lighting a candle at sunset.
When to get professional help
If sadness lasts most days for two weeks, if you lose interest in what you love, or if you have thoughts of self-harm, reach out to your doctor or a licensed therapist right away. If you are in crisis, call or text 988 in the U.S.
Quick-Start Checklist
- Morning light for 10 minutes
- Ten to fifteen minutes of movement
- Three steady meals with greens, complex carbs, and plant protein
- One human touchpoint today
- A five-minute breathing pause before bed
Download the FREE Checklist: November Holiday Blues Guide
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Buy NowPersonal note: I am not a medical professional. I share what works in real life for a mostly plant based flexitarian lifestyle. Use this guide to support a conversation with your care team.
Disclaimer:
This content is for informational purposes only and is not medical advice. Always consult your healthcare provider before making changes to your diet, supplements, or lifestyle, especially if you have existing conditions or take medication.
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