Natural Approaches to Emotional and Mood Support

The holidays can bring excitement, joy, and comfort as you spend them with family and friends. Holiday magic is usually created from a long list of chores, shopping trips, and entertaining. However, for many, it can also bring depression, anxiety, stress, and loneliness. According to the National Alliance on Mental Illness, also known as NAMI, studies showed that “64% of people with mental illness report holidays make their conditions worse.” The global COVID-19 pandemic has also contributed to additional stress, depression, and anxiety – coupled with financial strains and other complications.  Practicing self-care centered on supporting mental health – including emotional and mood support is as important as keeping your immune system at this time of the year.

Manage your time and be kind to yourself

The holiday season may seem like a blur, or fun get-togethers, holiday goodness, and a to-do list that won’t quit.  Family traditions and expectations may take center stage – but don’t forget to be kind to yourself!

Be realistic about your time and energy levels.  It is OK to say no to events, celebrations, traditions, and tasks that don’t serve you.  It is OK to make time to rest and recharge. It is OK to re-shape your holidays in a way that makes you feel good.  It is OK to set boundaries with family or friends and limit time with more complex relationships that cause mental distress.

Be aware of your emotions

Just because the holidays seem like the time you should be happiest is usually a fictional reality.  The holidays can bring sadness for those who have recently died or that you may not be able to be with your loved ones for another reason.  Feelings of grief, isolation, loneliness, anger, and stress can accompany the happiness of the holiday season.  Acknowledging your emotions and giving yourself space to feel them is important to prevent stress and depression.

Reach out

Some ways you can reach out when you need to include:

• Reach out to family and friends and talk about how you feel – whether that is in-person, by text, phone, or video chat.
• Seek out community, religious, and social events to help feel less lonely and isolated
• Go online to find websites, online support groups, and virtual events to combat stress and unwind
• Volunteer your time to help others and lift your spirits
• Have an honest conversation with your family about your stress and plan out the holiday together – you may be surprised to learn a tradition that may not be as enjoyed or cherished as you thought
• If you experience depression symptoms for more than two weeks – seek professional help
• If you experience suicidal thoughts – you can speak to someone and get help 24 hours a day by calling or texting the Suicide Helpline at 800-273-8255

Unplug and take a break

Remember to schedule breaks and time to relax in your busy calendar.  Taking even 15 minutes can significantly reduce stress.  Managing your stress needs to take priority on your daily schedule.  Stress is your body’s response to demands and challenges.  These stress responses include increased heart rate and blood pressure levels, the release of the hormone cortisol (the stress hormone), muscle tension, headaches, rapid breathing, shortness of breath, and decreased immune response.  In other words, stress can make you physically sick and less able to prevent illness.

Some ways to reduce stress include:

• Deep breathing
• Meditation
• Counseling
• Mindfulness
• Keep a journal
• Muscle relaxation
• Light a candle or use aromatherapy
• A good night’s sleep
• Mental imagery exercises
• Taking a walk
• Do nothing
• Meet up with friends
• Relax and watch holiday movies
• Spend time doing the things that bring you joy
• Exercise – at least 30 minutes per day
• Unplugging – especially with social media
• Saying no and establishing boundaries.

Try Adaptogens

Adaptogens are plants, herbs, and mushrooms that help regulate hormone responses when exposed to stress.  Adaptions have been traditionally used for thousands of years. Adaptogens can boost energy and help our body adapt to stressful events as well as environmental factors.

Chronic stress symptoms can affect the body in many ways, including depression, anxiety, heart issues, high blood pressure, insomnia, increased cortisol levels, headaches, memory problems, and affect emotions from self-worth to one’s mood. To make sure that stress doesn’t reap havoc in everyday life, it is vital to avoid stress or reduce it. Natural approaches like herbs are a great way to manage stress and spend your time calm and doing the things you need without all of the symptoms stress can cause.

Ashwagandha

Ashwagandha is an Indian herb that has been used in traditional Ayurvedic medicine. It has stress-relieving properties, as well as antioxidant benefits. Studies have shown that poor nutrition, environmental toxins, and stress due to our modern lifestyles may harm nervous system functions. Along with stress, depression and anxiety be reduced by the use of ashwagandha.

Rhodiola Rosea

Rhodiola Rosea is an herb that helps the body with stress response regulation.  Rhodiola is also an adaptogen herb used for centuries as a traditional medicine to help with anxiety, fatigue, and depression. Taking Rhodiola while experiencing a stressful time can help one to cope with stress.

Tulsi/Holy Basil

Used for stress, anxiety, and depression, tulsi is a well-known adaptogen in Ayurvedic medicine.  This is because it can help reduce toxic stress by relaxing and calming the mind.

Apoptogenic mushrooms

• Reishi is an adaptogenic mushroom that helps relieve stress and anxiety, improve sleep, and boost immune function.
• Cordyceps increases energy and supports adrenal function, and reduce fatigue

Try Aromatherapy

Aromatherapy is a holistic healing method used to medicinally support wellness in the body, mind, and spirit.  Different scents through herbs, flowers, roots, and trees combined with essential oils can invoke many physical, emotional, and spiritual reactions.

Some health benefits of aromatherapy include:

• Boosts mood
• Reduces stress
• Increases attentiveness
• Improves sleep
• It kills bacteria, funguses, and viruses
• Reduces anxiety
• Reduces pain
• Reduces inflammation
• Reduces nausea
• Relieves headaches.

Lavender

Well-known for its calming properties, lavender is often used in baths to purify the spirit. Studies show that lavender has a soothing and sedative, calming effect as aromatherapy. Lavender also has been shown to improve sleep quality, reduce anxiety, reduce agitation, relieve stress, and have antibacterial and antiviral properties.

Other options

Here are some other calming aromatherapy for mood and emotional support:

• Bergamot – reduces stress, promotes relaxation, lowers saliva cortisol levels, and improves negative emotions.
• Lemongrass – reduces anxiety, promotes relaxation, and decreases tension.
• Lemon – reduces anxiety, eases depression, supports sleep, and relieves stress.
• Yuzu – promotes relaxation, reduces negative emotional stress, and reduces anxiety levels.
• Frankincense – reduces anxiety, reduces stress, and calming properties.

Try Herbs and Foods

Eating foods and taking herbal supplements that support emotional wellness and a positive mood effectively cope with stress, depression, and anxiety.

Lemon balm

Lemon balm, also known as Melissa officinalis, can help cleanse you emotionally, a detoxification of your mental state that can bring joy, calmness, and rejuvenation.  Studies show that lemon balm can reduce symptoms of stress and boost your mood.

Saffron

Research shows that saffron isn’t just a beautiful culinary spice; it contains carotenoids (crocin and crocetin) that research shows can be used as a natural treatment for depression. This is because it increases serotonin levels in the brain, which in turn boosts your mood.

St. John’s Wort

Studies show that St. John’s Wort is beneficial for those with mild or moderate depression. However, consult your health professional as St. John’s Wort can interfere with antidepressant medications.

Cacao

Chocolate may not be suitable for you to eat in high quantities – usually because of added refined sugar. Cacao itself is one of the healthiest foods on earth. Cacao contains a “bliss molecule” called anandamide which boosts your mood and serotonin levels. It wasn’t your imagination that chocolate makes you happier!

Other options

Here are some herbs and foods that boost mood:

• Other mood-boosting herbs include mucuna, skullcap, chamomile, milky oats, stinging nettle, and Schisandra.
• Foods rich in magnesium, zinc, omega-3, and vitamin D are also recommended as they have been shown to help reduce feelings of depression and anxiety. Some holiday foods that help support mood include dark chocolate, tea, sweet potatoes, oranges, nuts, and leafy greens like collard greens.
• Eat serotonin-boosting foods like fish, turkey, bananas, cheese, milk, and foods with carbohydrates, “Carbohydrates are essential for moving tryptophan (the amino acid that makes up serotonin) across the brain,” says Susan M. Kleiner, Ph.D., RD, co-author of The Good Mood Diet.