For a lot of people, the hype of the holidays can bring a lot of excitement, joy, and lots of nostalgia. For others, the holiday season can bring up past trauma, estranged relationships, and feelings of loneliness. Even if that isn’t the case, the holidays are like an emotional rollercoaster. You go from intense levels of holiday activities to very low energy, which can seem like peace, but the emotional result is often depression.

What Are The Post-Holiday Blues?

According to the National Alliance on Mental Illness (NAMI), the holiday blues are characterized by feelings of anxiety and stress that stem from a variety of reasons. A 2015 survey found that about 64% of people reported that they experienced the post-holiday blues. Financial stress, an inability to make it home for the holidays, and the emotional whirlwind of emotions after the holidays finish can all cause bouts of depression. Plus, seasonal depression is more common than you think, with about 14% of American adults experiencing the winter blues. 

If you are dealing with feelings of stress or depression, please understand that you are not alone. There are many ways to manage your symptoms and get the help you need. The post-holiday blues can affect people who may or may not be dealing with depression already. The following signs are common indicators of post-holiday blues:

• Activities are more difficult than normal
• Difficulty getting out of bed or struggling to make food
• Feeling more tired than usual
• Having trouble concentrating
• Losing interest in things that used to bring you joy

Don’t let the post-holiday blues control your life. Take action and manage your mental health, working through your feelings to start anew. We hope that the following tips help you beat the post-holiday blues. 

Get Out Of The House

Cut the atmosphere of being in a house that doesn’t have any holiday activities or aromas by getting out of your home. Even on a gray or snowy day, step outside to raise your energy levels. If it is really cold where you are, make sure to bundle up so as not to freeze. You can combine your outing by meeting a friend at a local coffee shop. Consider chatting with the cashier at the grocery store, the mail carrier, or even the gas station attendant. Getting out of your house is a great way to interrupt the winter blues. 

Limit Your Alcohol Intake

Drinking and the holidays seem to be quite synonymous, especially during holiday celebrations. The intake of libations tends to continue long after the celebrations come to a close, though. Because alcohol is a depressant, it can only enhance feelings of sadness, especially if you are alone. Drinking to excess can affect your mood and amplify any negative feelings, even if you push them down deep. Avoid alcohol if you can and consider doing something productive, like taking down decorations, getting rid of old clothes, or volunteer at a local shelter to help out those in need.

Talk To Someone Verbally

It’s easy to send a text, direct message, or email, but it means so much more when you communicate verbally. Think about someone that you enjoy being around or care about and call that person on the phone. Rather than complaining about your mood, ask them how they are doing. What was the best part of their holiday weekend, or where did they have the most fun? If you feel that someone may not answer their phone, you can send a text saying that you want to chat for a few minutes. 

Reread Greeting Cards

Greeting cards, or holiday cards, are not as common as they used to be, but people still send them and they can bring a smile to your face. We aren’t going to lie: some greeting cards are bland and boring. For every few bad greeting cards, you get a great one that you hopefully save. When the holidays are over, bust out the greeting cards to reread them and figure out which ones are your favorites. Don’t ruminate in your depression when you can easily brighten your spirits by reading words from a friend, family member, or loved one. 

Slide Out Of The Holidays

If you are going to sit on the couch and watch TV or do another activity, make sure that it is not holiday-related. It may not seem likely, but you can easily go down the rabbit hole of what you just lost. Take care of your mental health by taking your mind off the holidays and directing your gaze toward the new year. There are many things to do to wrap up the year! Consider getting a head start on your health goals, or start cleaning to have a neat and tidy home for New Year’s Day.

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People love the holidays, but they can cause a lot of stress. From event planning to coordinating with family arrivals, the holidays demand emotional and mental energy, which can easily deplete. Not to mention, the energy one must exert to entertain can physically drain the body. What does that mean for a relationship at the end of the day?

It’s very common to have a relationship take a backseat to the rest of the goings-on during the holidays. One or both partners may not even classify the relationship as a priority. Additionally, one person in the relationship may gain more joy out of the holiday festivities, while the other person just grinds through them. It’s fine to avoid Christmas music in the car or conversing with specific family members, for example, but it’s not acceptable to neglect the relationship. It’s important to carve out time to nurture the relationship, focusing intently on each party. Learn how to do that during the holiday hustle and bustle with the following tips. 

Be Curious

When you’re busy, it’s quite common to be swept up by your own schedule. A busy schedule isn’t an excuse to avoid inquiring about your partner’s day or feelings, though. There isn’t a requirement to ask your partner about every single aspect of their day, but maintaining curiosity can help care for the flame in a relationship. You can always learn something new about your partner, especially if their environment or personality changes. A simple, “Tell me about the best and worst parts of your day,” can go a long way. Not only will you start up a conversation and learn more, but you’ll also maintain an intimate connection.

Skip Some Of The Parties

Some people live for holiday parties. From Thanksgiving to New Year’s, the invitations roll in and it can be overwhelming if you try to attend all of them. It’s quite common that one person in the relationship will get annoyed by all the socializing, so don’t overcommit and attend all of the parties. Talk to one another about the parties you really want to attend and the ones that you’d be happy to miss. Sometimes, avoiding the party and taking time for just the two of you is more beneficial. Consider dinner and a movie or simply spend the night at home and relax. 

Listening Dates

Speaking of spending the night at home, why not turn it into a listening date? Similar to being curious about your partner, sometimes it’s integral to just sit down and listen as intently as possible. Set a time and make sure you put away your phones, so as not to be distracted while the other person is talking. Don’t have the TV on, either! Look your partner in the eyes and listen quietly, allowing them to vent or simply tell you about their day. This exercise helps the person feel heard and it can actually strengthen your relationship. 

Create Boundaries With Family

Extended family coming and going throughout the holidays can take a toll on a relationship. Different family dynamics can press all sorts of buttons! No matter how healthy or dysfunctional the family is, it’s important to establish boundaries in order to avoid tension, stress, and hurt feelings. Have a conversation with your partner about being on the same team and make a plan together. You can decide what to do if certain issues come up. It’s impossible to predict what people are going to say, but you can have a plan to redirect the conversation away from polarizing topics. Lastly, each partner should communicate boundaries with their own families, so that that responsibility doesn’t fall on the other person. 

Have Fun

Carve out time for fun this holiday season because there are so many activities that can bring joy. One of the best ways to connect with a partner is through laughter, fun, and play. Head to an outdoor ice skating rink or consider a holiday lights tour. You can even go to a mini golf place! If you want to be more low key, you can stay at home and play some cards or walk through the neighborhood holding hands on a cold night. Remember, fun exists even in the most ordinary places. 

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The bright lights and holiday cheer may inspire joy and feelings of love for a lot of people, but not everyone. This time of year can bring about feelings of isolation, grief, loneliness, and sadness, especially for people with clinical or seasonal depression. 

Psychiatrists explain that depression can occur around the holidays for numerous reasons. The holidays increase thoughts of family, social engagement, and relationships. If there are issues within those dynamics in people’s lives, depression can rise to the surface. The holidays also tend to demand more family time than usual, which can be highly stressful for some people. Family events may cause old conflicts, emotions, or situations to arrive that can be very difficult to navigate. 

How To Manage Depression During The Holidays

For many people, the winter can trigger seasonal affective disorder, or seasonal depression. Unlike traditional depression, seasonal depression occurs in a seasonal pattern, typically worsening in darker fall and winter months. Practicing good self-care is essential year round, but it is extra important during the holidays. You can combat lack of energy, fatigue, and other symptoms with various coping strategies and self-care practices. Whatever the cause of your depression, we hope the following tips can help you cope.

Assess Your Relationships And Set Boundaries

Setting boundaries is a crucial element of self-care, especially for your emotional and mental health. The boundaries you set will depend on the different people in your life and the situations that you’ll encounter during the holidays. Maybe you limit the time you spend with certain people who cause you to feel negative emotions or heighten depressive symptoms. Establish boundaries for these people and set availability for them as well. Your time and mental health are paramount! If you struggle with setting boundaries, click here for some helpful tips. 

Create A Coping Sheet

A coping sheet is a list of your favorite activities that you can turn to when you feel down. Create your own coping sheet or develop one with your family members or therapist. Many coping sheets are filled with actions that can help manage depressive symptoms. Some popular things to include on your coping sheet are:

• Listening to music
• Painting 
• Meditating
• Singing
• Breathing techniques
• Positive self-talk
• Journaling
• Acupuncture

Get Outdoors And Stay Active

According to many studies, moving the body is one of the best ways to cope with depression, regardless of the season. One meta-analysis of 218 studies concluded that exercise is an effective way to manage depression. This was especially true for jogging, walking, strength training, and yoga. Exercise combined with psychotherapy proved to be the most effective way to experience depression relief. Researchers found that getting outside while engaging in exercise relieved depressive symptoms even more. Spending time in nature can help reduce risk of depression. One study found that time spent in green environments reduced the risk of anxiety and depression in the long run. Consider planning some fun, holiday outdoor activities. Go ice skating, snowboarding, sledding, or hiking, depending on where you live and what is available to you. 

Share How You Are Feeling With Loved Ones

During the holiday season, mental health experts recommend that you surround yourself with people you can rely on. These people can be family members or friends who can help you manage holiday depression. Reach out to people you trust and share how you are feeling. It’s impossible to know how friends or family will react, but the people who love you will be there for you no matter what. Confide in them about how you are feeling and they will most likely offer empathy, or share similar experiences that may help you feel less alone. Do not underestimate the power of community and love. People want to help, so just ask.

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The holiday season can be very uplifting for a lot of people, but not everyone feels that way. It’s very common for stress to overwhelm the mind and body during this time of year. Perhaps the stress of finding the perfect gift for your loved ones proves too much. Hosting a large family gathering, or traveling to meet family can also induce a lot of stress. 

What Are Healthy Boundaries?

Mental health experts agree that setting clear boundaries can make a big difference in preserving your mental and emotional health. A healthy boundary can be defined as such: your list of what is okay and what is not okay. That means you have to clearly establish what you are comfortable with before encountering certain situations. Perhaps you are sober and attend a holiday party. Some friends or family members come and try to get you to drink, but you have to let them know that you are content without imbibing. Your uncle treats you like a child even though you are 40 years old. Whatever the case, you feel frustrated, and that is where healthy boundaries enter the equation. 

Define Priorities

Before you even think about setting boundaries, make sure you understand what your priorities are. Are there aspects of the holiday season that are meaningful to you? Is it important to spend time with immediate family, reconnect with old friends, or spend time alone? Make sure to understand your priorities, as that understanding will guide you to set boundaries that set you up for success. 

Communicate Openly

Do not be afraid to share your intentions and needs with people. If they truly care about you, then they will respect these boundaries because they are important to you. Honest conversations can prevent conflict and misunderstanding. In fact, your loved ones are more likely to respect your wishes if you explain where you are coming from and why these boundaries matter. 

Create A Budget

This is more of a personal boundary that can help you avoid stress regarding gift giving. Financial stress is very common during the holidays, as many people often spend beyond their means. Setting a budget for holiday spending can help you avoid financial stress. That means that you have to plan your budget for holiday gifts, travel, and entertainment expenses ahead of time. The most important thing: stick to that budget!

Politely Decline

You do not have to say yes to every single party invitation or holiday request that comes your way. There is great power in the ability to say no. You can politely decline when you need to, and remember that it is perfectly acceptable to do so. In fact, saying no to things is a great way to conserve your energy for things that matter the most. Whether you know it or not, saying know is a great way to practice self-care and set boundaries simultaneously. 

Prioritize Self-Care

Speaking of self-care, it is very easy to forget about yourself during the holidays. It is difficult to take care of yourself when there is so much to do. Find moments for yourself and do things you love during those moments. Go to the gym, watch a movie, read a book, meditate, or practice writing in a journal. Do not be afraid to recharge your batteries and show yourself love. Consider gifting yourself a massage or facial!

Congratulate Yourself

You stood your ground, you said no, you shared what mattered to you, and then some. Great job! Being vulnerable, honest, and respectful is not easy, but you did it! Sometimes, it takes a little force to establish boundaries, but people will respect them if they care about you. People may get upset at your boundaries, but don’t worry about that. Setting boundaries will help you feel more confident about setting new ones when the time comes. At that time, you’ll have the knowledge and power to set them even more clearly!

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For millions of Americans, Thanksgiving Day is a whirlwind of a day. It involves a lot of cooking time, a marathon of eating, and time spent with loved ones. Maybe you turn on the Macy’s parade or watch some football games before you pile on the calories. However you celebrate this holiday, one thing is for certain: about 70% of the American population feels stressed about the holiday’s arrival. 

Thanksgiving can induce stress for a variety of reasons. If you are in charge of cooking the meal, you have a lot of prep work today for the arrival of your guests. That can be quite stressful, but it’s also possible to feel anxiety or strong emotions about going to Thanksgiving dinner at a relative’s house. Maybe you had to take two flights and an Uber in peak holiday travel to make it. Perhaps you just have anxiety about aunts and uncles asking about your employment. Whatever the case, there are many things that can induce stress over this feast of a holiday. Fortunately, there are also strategies that can help you manage stress, and we detail them below.

Consume To Enjoy And Don’t Eat Your Feelings

The Thanksgiving spread is full of calorically dense, rich entrees, sides, and desserts. We are not here to dissuade a generally healthy person from an extra spoonful of gravy or an additional slice of pie. Are you enjoying an extra serving just to do so, or is a fully loaded second plate your way of coping with feelings of stress or anxiety? Overeating and over-drinking are unhealthy coping mechanisms that are all too common around the holidays. Consume festive food with people out of merriment, not to bury negative feelings. 

Set Boundaries

If you want to avoid stress and anxiety around Thanksgiving, or any holiday celebration with family, make sure to set boundaries regarding certain discussion topics. For whatever reason, there is always one family member that likes to stir the pot. Perhaps they bring up who they voted for or what their foreign policy opinions are. There will likely be a lot of election anxiety, as a result of the aftermath, and opinions are stronger than ever. Set a boundary by sending a loving email requesting that everyone leave their political opinions at the door for Thanksgiving. Request that you do not want to talk about any religious, socioeconomic, or other issues that are touchy subjects. Keep the conversation light-hearted and loving to keep stress levels down.

Embrace Gratitude

There is great power in gratitude. Being thankful for things that are good in life, even the smallest things, can lead to mental health improvements. According to one analysis of 70 studies, there is an association between higher levels of gratitude and lower levels of depression. The same report found that reaffirming gratitude for 15 minutes per day, five times per week, can enhance mental awareness. A separate meta-analysis of 64 randomized trials found that participants who underwent gratitude interventions experienced fewer symptoms of anxiety and depression. Try your best to express gratitude on a day that represents being thankful. If you do not wish to speak your feelings of gratitude out loud with family, consider writing in a gratitude journal and reflect on it around Christmas or the New Year. 

Be Mindful Of Your Triggers

There are certain people and situations that just seem to push your buttons like no other. This is especially true during the holiday season. As you enter Thanksgiving, be mindful of this and recognize your potential triggers before you encounter them. That way, you can practice coping skills and prepare how you will react to those triggers. You can reframe your thoughts, employ progressive muscle relaxation, or use breathing techniques to help reduce anxiety and stress. A few common triggers are:

• Excessive crowds in shopping centers and grocery stores
• Travel issues, including flight delays and accommodation struggles
• Issues that come about when you host Thanksgiving
• Interactions and disagreements with certain family members

Exercise

Fatigue and laziness often accompany Thanksgiving stress and anxiety. Stave off your lethargy by incorporating or increasing exercise into the days leading up to the big feast. You are not trying to burn extra calories so that you can eat more; rather, the goal of exercising is to promote mental wellness. Exercise helps to trigger a brain-body response through the healthy release of dopamine. When you exercise outdoors, that dopamine release is combined with an increase in serotonin, a feel-good neurotransmitter that may help reduce anxiety and stress.

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Some people are highly in touch with their own stimuli and can pick up on the smallest things in their surroundings. Others can be empaths who feel other people’s energies and emotions in their own systems. If you fall into either of these categories, you may experience strain on the nervous system from time to time. It’s almost as if these feelings and emotions crawl their way under your skin without you having any say in the matter!

What is an empath? Well, it means that you can bond quickly with others or feel what others feel. That can create some incredibly loving, intimate, and nourishing experiences. Being highly sensitive can also mean that you quickly become overstimulated, either from your own emotions or from others. When this happens, you need to soothe your sensitive system and bring it back into proper balance. Continue reading to learn how to do that.

Come Home To Yourself

Experiencing quality solo time is one of the most underrated self-care acts. You can take a walk in nature, read an inspiring book, or get lost in a creative spell, painting, carving wood, or drawing. Go ahead and do things that you enjoy alone, as that can help anchor you in your own energy. That will help you feel less frazzled and drained. During this alone time, make sure that you reconnect with yourself via relaxing, engaging, or enjoyable activities. If that means cleaning your house or listening to a podcast in the park, so be it!

Reduce The Physical Stimuli In Your Environment

By lowering the physical stimuli in your environment, you can help soothe your sensitive system. If you live alone, perhaps this looks like putting on relaxing music or nature sounds. Maybe you snuggle up under your softest blanket, dim the lights, and put your phone on silent. If you live with someone, be it a romantic partner, kids, or pets, create a sanctuary or retreat in your home where you can recover. Keep in mind that you can turn common areas into safe sanctuaries. 

Recognize When You Need Soothing

You may need to soothe your system if you experience an increase in any of the following:

• Numbing yourself with addictive behaviors
• Feeling tired or drained
• Craving alone time
• Stressing out more easily
• Having difficulty falling or staying asleep
• Racing thoughts
• Isolating, even if you are lonely
• Feeling on edge, or jumpy
• Overindulging in salty, fatty, or sugary foods

You can always communicate with your healthcare provider about your mineral, vitamin, and blood sugar levels. If they are out of whack, you may need to figure out how to balance them. Sometimes, that can be as simple as soothing yourself!

Get In Touch With What You Want, Need, And Feel

Empaths can feel what’s going on around them, so that means they may forget to prioritize their own experience. It’s common for empaths to get sucked into everyone else’s experience, which can make them feel lost or yearning for self-gratification. There is nothing wrong with being sensitive, as it usually inspires compassion. Just don’t let your own life become overly crowded. Connect with yourself daily in order to find out what you want, need, and feel. That will allow you to separate from others in a healthy way and make yourself a priority, which can help you ground yourself. That will only help you show up for others in a more responsible way.

Don’t Turn Someone Into A Healing Project

It is very common for a sensitive person to go on rogue healing missions. They tend to have stronger inner healers than the average person, but that doesn’t mean they should make it a point to heal co-workers, friends, or loved ones. If that happens, it is integral to create healthy space between you and the other person. Remind yourself that you are not responsible for someone else’s problems. You can still cherish loved ones and romantic partners without letting their issues affect you. Don’t be a “fixer” or tenderhearted person because letting someone else’s problems take over can negatively affect your nervous system.

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Meditation can be a little intimidating because, like most difficult things, it takes time to master. It requires practice, but also patience to become comfortable sitting in meditation. You will not be a zen master after your first two meditation sessions. Practice makes perfect, though, and you will be able to quiet the mind soon enough. Thoughts will race and sensations will bubble up, but allow them to come like strangers in the night.

Breathwork is an active form of meditation, during which you disconnect from the mind and let your heart and body guide you. The goal is for you to actively exhale your thoughts, beliefs, memories, and actions that do not support growth. You return to your breath to handle stress, anxiety, and any lingering trauma. Different techniques may be more effective for certain people and not for others. Below, you will find three beginner breathing techniques and when to use them. 

The 4-4-4-4 Breath: When You Need An Energy Boost

The 4-4-4-4 breathing practice, also known as box breathing or square breathing, comes from the Navy SEALs. This breathing technique aims to slow your heart rate and enhance concentration. It may also increase efficiency and mental performance, in addition to relieving stress. Ideally, you engage in this breathwork after you wake up in the morning, or in the middle of the day when you feel sleepy. To practice this technique:

• Sit up straight and start by releasing all of the air from your chest. Hold your breath for four seconds and then breathe in through your nose for four seconds. 
• Hold your breath for four seconds and then exhale out of your nose for four seconds. Repeat this cycle for five full minutes to feel the effects. 

During your inhales, imagine that the earth is nourishing the physical body. When you hold your breath, imagine that your breath is going through your mind like the wind, clearing out any thoughts that do not serve you. During your exhale, imagine that the fire element is pushing out any negative thoughts, feelings, or emotions from your belly. 

The 4-7-8 Breath: When You Feel Overwhelmed

This is a relaxing breathing method that was developed by Andrew Weil, M.D. It aims to calm the body and slow down your heart rate, bringing you into the present moment. This breathing technique is ideal when you feel anxious, angry, overwhelmed, triggered, or have difficulty sleeping. It also teaches the body to take in less, creating space between each inhale and exhale to release excess energy and thought. To practice this technique:

• Ideally, this technique aims to empty the lungs of air. Breathe in through your nose for four seconds, hold your breath for seven seconds, and exhale out of the mouth for eight seconds. 
• Repeat this cycle at least four times for the full effects. 

When you inhale, imagine that the earth is grounding and nourishing your breath. Allow that energy to come into the body and when you hold your breath, visualize that energy spiraling throughout your body. Allow that energy to extract any thought that does not serve you. During your exhale, think about releasing all of that energy, not just through your mouth, but through your entire body.

The 5-5 Breath: When You Feel Worked Up

The natural tendency is to breathe at a rate of two to three seconds per minute. The 5-5 breath, however, is a controlled practice that slows your breathing to four seconds and then five seconds. The 5-5 breath works to improve your overall sense of calm and can be practiced throughout the day. To practice this breathing technique:

• To begin, focus on the natural rhythm of your breath to get a baseline for the length of each inhale and exhale. 
• For one minute, inhale for four seconds and exhale for four seconds. 
• For the next minute, repeat that process, but inhale and exhale for five seconds. Continue for six seconds and you can gradually extend to 10 seconds if you want to. 
• In the initial stages, this practice should take five minutes, and you can work your way up to 20 minutes over time. 

During this practice, imagine that the earth’s energy is rising up through your body during every inhale. When you exhale, let that same energy wash out any negative thoughts, feelings, or physical sensations that you no longer want to hold onto.

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Back-to-school season tends to bring about mixed emotions. Parents are eager for their kids to get back into a routine and kids may feel excited to reunite with friends. It’s also possible to feel a little sad about saying goodbye to the good times of summer. That is true for family members of any age, not just the kids.

Many children also experience back-to-school jitters. Perhaps they are worried about what the school year will bring or how they will fit in. Parents may wonder how to calm those nerves and help their children better navigate this busy time in their lives. In an effort to mitigate those back-to-school jitters, you can get your kids involved in various processes. Asking them to participate in various tasks can help distract them and increase their responsibility requirements. Here are a few ways to prep tips as kids head into the school year. 

Create Family Mindfulness Routines 

Most parents will say that one of the biggest back-to-school adjustments is reestablishing healthy morning and bedtime routines. There is no secret code that unlocks the perfect bedtime or morning routine for every child. One way to incorporate the whole family is to work together to find mindfulness routines that everyone can practice. In the morning, for example, consider reciting a daily affirmation that encourages positive thinking and confidence. Affirmations can help children face tough challenges that they may encounter at school. In the evening, engage in a shared gratitude practice, during which everyone shares one thing they are grateful for. 

Allow Children To Craft Grocery Lists And Help Meal Plan

Whether you have kids or not, grocery shopping is something you must do. Kids can help make grocery lists, restock the pantry or fridge after a grocery run, and write down when things are running low. Take that a step further by involving your kids in meal planning. Come up with a weekly calendar of meals and talk about what you will need to buy for certain meals. You will also need to include snacks and treats that everyone can enjoy. Consider trail mix without chocolate or carrot sticks with hummus. Plus, getting everyone involved with grocery planning can help your kids later in life when they have to shop for themselves. 

Let Kids Pack Their Own Lunches

Take a chore off your morning to-do list by allowing your kids to pack their own lunches. If they are too young to make lunches, let them help place the contents inside their lunch boxes. Giving your children a sense of autonomy over chores is essential for growth and development. They will also learn how the food they pack can help fuel their bodies. To make this process easier, give them a checklist of foods to include. Break it down into protein, vegetables, fruits, and treats. Work with them to help better educate them about healthy food choices. 

Get Out And Explore

One of the reasons that the back-to-school transition proves difficult for kids is because they spend less time outdoors. They are in classrooms all day with a small break for recess. Take them out to walk the dog in the evening or plan small bike rides to the local park. Exposing children to natural light after school can help boost their mood and encourage better sleep at night. You can also plan more elaborate weekend excursions, such as hikes, picnics, beach days, and scavenger hunts. Involve the kids in these plans by having them help pack the essentials for your excursions the night before. 

Create New Family Traditions

The start of the new school year is a time of change. Kids and families can find it very disorientating, but you can help develop new routines that your kids can look forward to. Weekly traditions for the family can be very exciting. Perhaps one plan is a weekly dinner where kids get to plan pizza toppings. Another idea is to have one family member pick a game to play on the weekend. Maybe you have a movie night at home with theater-inspired concessions. The possibilities are endless!

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Inflammation is the body’s natural response to injury or illness. If something doesn’t belong in the body, such as toxins or germs, inflammation is the body’s way of healing. A fever, for example, is how you know that the inflammatory system is working correctly if you feel sick. That said, inflammation can harm you if it occurs in healthy tissues and sticks around for too long. 

What’s The Difference Between Acute And Chronic Inflammation?

There are two types of inflammation: acute and chronic. Acute inflammation is sudden and short-term, whereas chronic inflammation can go on for months, or even years. 

• Acute inflammation: The immune system’s response to injury or illness usually only lasts a few hours to a few days. Inflammatory cells travel to the site of injury (a cut on your leg) or infection to begin the healing process. A bacterial infection like strep throat will cause throat inflammation. Other bacterial or viral infections can cause inflammation in the small intestine. 
• Chronic inflammation: This happens when the body continues to send inflammatory cells when there is no danger. Rheumatoid arthritis, for example, occurs when inflammatory cells attack joint tissues. That leads to inflammation that comes and goes, damaging your joints over the years. 

Sometimes, you can exercise and eat the right foods, only to not feel 100%. Perhaps you feel bloated after a well-balanced meal or you cannot reach your exercise goals. Sometimes, chronic inflammation may result from emotional or mental factors. Anxiety, shame, stress, and trauma, can cause as much inflammation as ultra-processed foods! Continue reading to learn about causes of inflammation that people don’t talk about enough. 

Chronic Stress

If the body is in a constant state of fight-or-flight, it is impossible to relax, let alone reach your health goals. Think of the body like a cellular library, with your thoughts, words, or experiences filling up those cells. When you suffer emotionally, the body feels the full effects. For some reason, a lot of people feel shame about chronic stress. Maybe they cannot be fully present when needed because they snap quickly or become irritable too easily. That shame can affect your ability to stay healthy. Managing stress is not just a one-and-done thing; rather, you have to constantly work to keep stress levels in check. 

Your Social Networks

Social media is highly engaging and can trap you for hours. Unfortunately, all of these accounts are not necessarily great for your mental health. What you expose yourself to can impact the nervous system and inflammatory levels, which impact the endocrine and hormonal systems. One study monitored participants who used social media excessively. The results indicated higher levels of C-reactive protein, which indicates chronic inflammation. You can scroll, but consider vetting the people or things you follow. Try to edit accounts and keep the ones that make you feel great about yourself!

Anxiety About Your Health

One of the great things about living in this day and age is that you have a wealth of resources available to you. You can research and learn about almost anything with a few simple searches. That’s also a great way to become overwhelmed and anxious about your health. This happens all the time, so much so that people stress themselves out about conditions they may not even have! Research has a name for this: the “nocebo effect,” which is when you ruminate about a negative outcome that can actually lead to a negative outcome. It’s almost like a self-fulfilling prophecy! You basically worry yourself sick, even when there is nothing seriously wrong with you. Try not to fixate too much on numbers and health scores. 

Unresolved Trauma

It is very difficult to move forward with your health if you have unresolved trauma that you store in the body. Some estimates suggest that nearly 70% of adults in the United States have experienced trauma in one form or another at least once in their lifetime. You may downplay your trauma, not realizing what it does to the cells in your body. Negating the trauma you went through can affect your nervous system and inflammatory levels. Not all trauma comes from catastrophic events. Some trauma is very subtle, but allowing those emotions to accumulate in the body can impact your physical health over time.

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The 4th of July is an incredibly festive time for people and an alcoholic beverage is typically within arm’s reach at any picnic or barbecue. For people in recovery, especially those new to the program, July 4th can be a difficult time to remain sober. Independence Day is a joyful holiday, but the reality is that it can remind you of old habits and the occasional unexpected emotions. How you navigate those emotions when they surface can influence how you handle the holiday. 

The primary goal is to direct your focus to things that you can do, not what you can’t do. You can have a lot of meaningful fun, enjoying outdoor activities, the beach, the lake, the pool, basketball with family, and the impressive spread of food. If, however, you are new to recovery and feel that you may succumb to the temptation, consider avoiding parties where drinking is prevalent. Get together with some sober friends or consider going to a 12 Step meeting to discuss how to manage urges, boredom, and loneliness. Below, you’ll find four expert tips to help you stay sober through 4th of July celebrations. 

Be Creative

If you get your creative juices flowing, the fun never stops! There are many opportunities to let your creative spirit lead the way on this holiday. You can engage in arts and crafts projects with your children, or nieces/nephews, or make sand castles with them on the beach. Experts say that an actively creative mind is the best defense against resisting the temptation of drugs or alcohol. If you find an art project or creative outlet that you enjoy, consider making it a 4th of July tradition! One possible tradition is to make mini movies, which you can save and rewatch each year. 

Hang Out With Sober Friends

Some people with years of sobriety under their belt have no problem hanging around substances. They have things under control and they know what to do if they get uncomfortable. If you are new to sobriety and don’t feel like testing the waters with friends who drink or use drugs, consider hanging out with sober friends this year. You can plan a picnic, watch fireworks, or have a barbecue with everyone and enjoy the day. Spending the holiday with sober friends eliminates drugs and alcohol from the equation because nobody will use them. If you do want to go to an event that will have drugs or alcohol, consider taking a sober friend as a support system. Plus, you’ll be personally accountable for both of your actions. 

Don’t Be Afraid To Say “No” 

If your friends know that you are sober and understand why you are committed to that lifestyle, they will most likely not offer you any substances. Better yet, true friends will do their best to ensure that you’re having a great time without alcohol, and they may even hold you accountable for your actions. However, some people may offer you drinks or drugs after imbibing for a while. If you attend a party as a solo sober person, don’t fear the word “no.” If you don’t feel confident in your ability to resist alcohol, though, don’t put yourself in a compromising situation yet. This is especially true for newly sober people. 

Have An Exit Strategy

Whether you are at a sober party or not, make sure to have an exit strategy in place before arriving. Holidays can occasionally be overwhelming, bringing back old memories of your past life. These memories may spark feelings that can be hard to deal with in your newly sober life. This is why you always need to set yourself up with an easy exit, no matter what the reason. You may need to drive separately, even if that means struggling to find parking. The best way to feel good about an exit strategy is to let your friends know ahead of time that you may leave at any minute. Finally, enter into the situation knowing that you need to do what’s right for you because that is the best way to live your life.

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