Day: December 22, 2025

The holidays are over, the decorations are packed away, and suddenly… everything feels a little flat. If you’re feeling low, unmotivated, or craving comfort foods, you’re not alone. Many people experience a post-holiday mood dip.

Your brain chemistry, hormones, light exposure, and even gut health all play a role in how you feel this time of year. Understanding these connections can help you restore balance naturally and start the new year feeling grounded and clear-minded.

The “Post-Holiday Crash” Is Real

During the holidays, your brain and body are running on excitement, novelty, and social connection. all of which increase dopamine, your “motivation and reward” neurotransmitter. When the season ends, dopamine levels can temporarily drop, leaving you feeling less energized or inspired.

At the same time, shorter daylight hours can reduce serotonin production, the neurotransmitter that helps regulate mood, sleep, and calmness. This combination often leads to what’s commonly called the winter blues or Seasonal Affective Disorder (SAD) — a type of depression linked to light and circadian rhythm changes.

Your Mood Messengers: Serotonin and Dopamine

Your mood depends on a delicate balance between neurotransmitters, especially serotonin and dopamine.

Serotonin

Serotonin is your body’s natural “feel-good” chemical. It supports emotional stability, restful sleep, and a sense of calm. Because serotonin is made from the amino acid tryptophan, and about 90% is produced in the gut, both nutrition and gut health strongly influence how much your body can make.

When serotonin levels dip, you might notice:

• Sadness or moodiness
• Trouble sleeping
• Increased sugar or carb cravings
• Feeling emotionally “flat”

Dopamine

Dopamine fuels motivation, focus, and pleasure. During the holidays, socializing, gift-giving, and festive foods all boost dopamine. When those activities stop, levels can drop, leading to fatigue, lack of drive, or “blah” feelings.

A low-dopamine pattern can look like:

• Low motivation or focus
• Fatigue or apathy
• Difficulty feeling pleasure
• Craving stimulation (sugar, caffeine, screens)

When both serotonin and dopamine are low, your brain can feel like it’s running on empty.

Light and Circadian Triggers

Winter months mean shorter days, less sunlight, and more time indoors. That matters because light exposure regulates serotonin and melatonin, two hormones that directly affect your mood and sleep-wake cycle.

Less daylight can reduce serotonin and increase melatonin, leading to fatigue and lower mood. Disrupted circadian rhythms also affect dopamine signaling, making motivation harder to sustain.

6 Natural Ways to Support Your Brain Chemistry

You can absolutely support your mood and brain chemistry through natural, functional strategies, and many of them are simple daily habits.

1. Get Morning Light

Light therapy or even 10–20 minutes of natural sunlight exposure in the morning helps regulate circadian rhythm, boost serotonin, and reduce winter low mood.

2. Eat to Feed Your Brain

Your brain needs amino acids, vitamins, and minerals to make neurotransmitters:

• For serotonin: foods rich in tryptophan (turkey, eggs, salmon, oats, seeds).
• For dopamine: sources of tyrosine and phenylalanine (chicken, fish, legumes, nuts).
• Include B-vitamins, magnesium, zinc, and omega-3 fats, which are essential cofactors for neurotransmitter production.

3. Move and Rest Your Nervous System

Exercise boosts dopamine and serotonin while lowering cortisol, your main stress hormone. Combine this with mindful rest: yoga, breathwork, or simply time away from screens can calm the nervous system and restore balance.

4. Protect Your Sleep

Good sleep restores neurotransmitter levels. Aim for 7–9 hours nightly, reduce blue light at night, and create a relaxing bedtime routine.

5. Support Your Gut Health

A balanced microbiome helps regulate serotonin production and inflammation. Include fermented foods like sauerkraut, kefir, or kimchi, and plenty of fiber to feed beneficial bacteria.

6. Stay Connected and Engaged

Connection boosts dopamine and oxytocin, powerful mood stabilizers. Plan meaningful social time, volunteer, or start a hobby that excites you. These experiences literally re-ignite your brain’s reward pathways.

When to Look Deeper: Functional Testing Options

If your mood remains low, or you’ve noticed persistent fatigue or loss of motivation, functional testing can uncover what’s out of balance. Testing doesn’t replace care, it personalizes it.

• Neurotransmitter testing: to measure serotonin, dopamine, and GABA metabolites.
• Vitamin D levels: deficiency is linked with depression and low serotonin activity.
• Micronutrient testing: for B-vitamins, magnesium, zinc, and iron, all vital for mood chemistry.
• Cortisol/adrenal rhythm testing: to evaluate how stress affects mood regulation.
• Gut or microbiome testing: to explore how gut health may be influencing neurotransmitter production.

Feeling low after the holidays doesn’t mean you’ve lost your motivation or joy, it simply means your body is finding its new rhythm. Support your nervous system, nourish your brain chemistry, and let your energy return naturally. If it doesn’t, functional testing and individualized care can help uncover what your body needs most.

Sources:

Inagaki, T. K., & Eisenberger, N. I. (2016). Giving support to others reduces sympathetic nervous system-related responses to stress. Psychophysiology, 53(4), 427–435.

Jenkins, T. A., Nguyen, J. C., Polglaze, K. E., & Bertrand, P. P. (2016). Influence of tryptophan and serotonin on mood and cognition with a possible role of the gut-brain axis. Nutrients, 8(1), 56.

Lam, R. W., Levitt, A. J., Levitan, R. D., Enns, M. W., Morehouse, R., Michalak, E. E., & Tam, E. M. (2016). Efficacy of bright light treatment, fluoxetine, and the combination in patients with nonseasonal major depressive disorder. JAMA Psychiatry, 73(1), 56–63.

Lopresti, A. L., Hood, S. D., & Drummond, P. D. (2013). A review of lifestyle factors that contribute to important pathways associated with major depression: Diet, sleep and exercise. Journal of Affective Disorders, 148(1), 12–27.

McClung, C. A. (2013). How might circadian rhythms control mood? Let me count the ways… Biological Psychiatry, 74(4), 242–249.

Meeusen, R., & De Meirleir, K. (1995). Exercise and brain neurotransmission. Sports Medicine, 20(3), 160–188.

Strandwitz, P. (2018). Neurotransmitter modulation by the gut microbiota. Brain Research, 1693(Pt B), 128–133.

The holidays are meant to be joyful, full of connection, laughter, and celebration. But for many of us, they also bring stress, disrupted routines, indulgent meals, and lowered immunity. If you often enter January feeling depleted instead of refreshed, it’s time to take a new approach.

We want to help your body thrive by supporting balance across your systems, including your nervous, digestive, immune, and hormonal health. With a few intentional habits, you can enjoy the season without sacrificing your well-being.

1. Reduce Stress and Protect Your Inner Calm

Even joyful experiences can overstimulate your stress response. When cortisol and adrenaline stay high, digestion slows, sleep suffers, and your immune system weakens.

Practical ways to stay centered:

• Start your mornings mindfully. Before checking your phone, take a few minutes to breathe, stretch, or reflect on what you’re grateful for.
• Move your body. Brisk walks, yoga, or even dancing to music help metabolize stress hormones.
• Say no gracefully. Protect your energy and schedule. You don’t need to attend every event to make the season meaningful.
• Create a calm evening ritual. Dim the lights, turn off screens an hour before bed, and sip a calming herbal tea to signal your body it’s time to unwind.
• Sleep deeply. Aim for 7–8 hours per night. A rested brain manages stress better and supports immune health.

2. Rest for the Nervous System

During the holidays, constant stimulation can keep your nervous system in overdrive. Rest is not a luxury; it’s a biological necessity.

Here’s how to give your system the rest it deserves:

• Schedule downtime. Block out time on your calendar for “nothing.” A quiet hour can recharge you more than another social outing.
• Practice sensory breaks. Step outside, close your eyes, and take a few slow breaths. Notice how your body feels. This helps re-engage the parasympathetic (“rest and digest”) response.
• Try restorative movement. Yoga, stretching, or somatic movement can soothe the vagus nerve and reduce tension.
• Unplug for an evening. Swap screen time for reading, journaling, or simply being present with loved ones.
• Listen to your body’s cues. Fatigue, irritability, or sugar cravings can be signs of nervous system overload. Respond with rest, not caffeine.

3. Smart Indulgences

The holidays should include enjoyment, not guilt. The key is mindful indulgence, enjoying your favorite treats while keeping your body in balance.

Simple, realistic strategies:

• Eat real food first. Fill your plate with colorful vegetables, protein, and healthy fats before diving into desserts.
• Choose what’s worth it. Have your favorite cookie or festive drink and truly savor it. Skip what doesn’t bring joy.
• Stay hydrated. Water and herbal teas help flush toxins and keep energy steady.
• Drink wisely. Limit alcohol close to bedtime to protect sleep and liver health.
• Support digestion. A short walk after meals can ease bloating and support healthy blood sugar balance.
• Be gentle with yourself. If you overdo it, simply return to your healthy routine the next day.

4. Immune & Gut Support to Strengthen Your Defenses

Winter weather, travel, and gatherings can challenge your immune system. Building resilience starts in the gut, where most of your immune cells live.

Support your body from the inside out:

• Feed your microbiome. Include probiotic foods (kefir, sauerkraut, kimchi) and prebiotic fibers (garlic, onions, asparagus).
• Keep blood sugar steady. Pair carbs with protein or healthy fats to prevent immune-suppressing sugar spikes.
• Stay hydrated and mineralized. Warm water with lemon or herbal teas keeps your mucous membranes, your body’s first line of defense, moist and strong.
  Get key nutrients. Vitamin C, D, zinc, and omega-3s help immune cells function optimally.
  Sleep and move. Gentle, regular exercise and restorative sleep are among the best natural immune boosters.

5. Make Mindful Habits a Daily Thing

Don’t wait for January to begin your “New Year, New You” plan. The best resolutions are lived into, not started all at once. Beginning now makes healthy habits feel natural by the time the new year arrives.

Try this gentle, sustainable approach:

• Pick one small habit this week. Maybe it’s drinking more water, walking after dinner, or turning off screens by 9 p.m.
• Stack new habits on old ones. Add deep breathing after brushing your teeth, or gratitude journaling after breakfast.
• Reflect weekly. Ask yourself, “What made me feel good this week?” and do more of that.
• Focus on consistency, not perfection. Health isn’t an all-or-nothing project — it’s the sum of daily choices that nourish you.

The holidays don’t have to drain your energy or derail your wellness goals. With small, intentional actions, you can move through the season with balance and joy. This year, give yourself permission to slow down, nourish deeply, and start living your resolutions today. If you need guidance or a tailored plan before the holiday rush, we are always here to help.