Category: Health

The holiday season brings tradition, festivity—and sometimes a sense of emotional overload or fatigue. You may find yourself saying yes more than usual, stretching your mental bandwidth thin. Holiday burnout isn’t just “being tired”; it’s a cumulative strain from social obligations, disrupted routines, financial pressures, and emotional expectations. Recognizing it matters—so you can care for yourself before the season saps your joy entirely.

Social Overload and Emotional Exhaustion

Large gatherings offer warmth and connection, but they can also drain you. Being “on” all the time—engaging in small talk, managing family dynamics—takes a lot of energy. If you’re introverted or emotionally sensitive, spending prolonged time in bustling environments can leave you depleted. Pay attention when interactions start to feel like work rather than enjoyment.
On top of that, “emotional labor”—the effort of presenting calm, liking what you’re doing, or keeping peace—can wear you out. You might smile at a cousin’s third reheated hot dish while your thoughts drift to getting home. If you notice yourself wanting to flee or feeling cynical about holiday cheer, your emotional reserves are low. That’s a sign you’re hitting burnout.

The Perfect-Host Trap

You want everything to be just right—matching décor, seamless menus, thoughtful gifts. But the quest for perfection can eat up your time and cash. And when things inevitably don’t go as planned—a burnt turkey, a gift that misses the mark—you may feel like you’ve let everyone down, even though no one else sees it that way.
The trap here is thinking that small things won’t matter. Reality check: they do. Trying to make everything flawless often results in doing too much for too many. And that pattern doesn’t just make you busy—it magnifies stress and dulls the mood.

Routines Upended, Then Your Momentum

Late-night wrapping sessions, weekend markets, travel—your usual self-care rhythm takes a hit. Sleep goes sideways. Gyms get less attention. Your go-to meal routines vanish. As momentum picks up, every shift feels jarring, and small disruptions snowball into dread.
When you’re running on short sleep and convenience meals, your resilience is low. Your emotional filter narrows. You’ll react to minor inconveniences like they’re catastrophes. That’s another signal your system is hovering close to burnout.

Financial Pressure as Emotional Weight

Holiday shopping adds up—fast. Gifts. Entertaining. Travel. Seasonal classes or donations. Even small ticket items can bite when they pile up. Anxiety about spending can haunt your thoughts, dimming moments that should feel light. And if conversations about money come up—educational, yet common—you might carry additional stress or guilt.
Notice the tension in your chest while ordering? That’s more than a payment confirmation—it’s your stress response whispering, “This might be too much.”

Gentle Ways to Pause and Rebalance

 

Give Yourself Permission to Say No

This season isn’t about living up to everyone’s expectations—it’s about what brings value to you. You don’t have to attend every gathering or send elaborate cards. Choose two or three events that feel meaningful. Those “no thanks” moments free you to be present where it counts.
When I pared down my own calendar this year, I found remaining connections felt richer—not more obligations.

Anchor Moments of Calm

Schedule pockets of restoration—short walks, a cup of tea, even five minutes of turning lights off and closing your eyes. Notice how your shoulders relax. You’re giving your body a chance to recalibrate—small pauses can take the crown when it comes to protecting your emotional reserves.

Reset Routines Thoughtfully

You don’t have to reinvent your life. But keeping some familiar elements—like sleep and a daily stretch—acts like a safety net. Need a gym break? Consider at-home yoga or a quick neighborhood walk. A short daily pause can keep your rhythm steady, even when everything else changes.

Adjust the Bar on Perfection

A home that’s warm and welcoming matters more than a curated one. A thoughtful gesture—as simple as asking someone about their day—often feels richer than extravagance. Let simplicity be your guide. You’ll find that meaningful connection often blooms from authenticity, not ornamentation.

Track Your Emotional Energy

Keep a simple log: How are you feeling each morning? Alert? Tense? Today is three-party day—my reserve is at 40%. Just noting it makes a difference. And you’ll begin to learn what drains you most—so you can plan around it or take intentional breaks.

Talk It Out

Rather than battling your stress alone, say it out loud. To a friend. Your partner. A counselor. Sometimes, voicing it is enough to track it. Others may say, “Me too.” You’re not alone.
And if you’ve seen burnout before, you know it helps to have a spotter. Someone who’s aware they can call you out when your schedule is growing too crowded.

Bringing the Season Back to You

Holiday seasons come once a year—but depletion doesn’t have to. When you pause, protect your time, and tune into your energy, you’re likely to stay connected and grounded. Joy doesn’t arise from doing more—it grows from doing what matters, in a way that sustains you.
If managing your emotional balance during the holidays ever feels like more than you can handle, consider seeking guidance. Whether through mindfulness coaching or clinical support, there are proven ways to keep your emotional engine running healthily throughout the season.
You’re not just surviving December—you can steer it in a way that builds resilience and leaves you confident, not wiped out.
Dr. Barbara R. Edwards is an experienced Penn Medicine Princeton Health internist who has practiced medicine for over 25 years. She is also the academic director of the Ambulatory Residency Program at Penn Medicine Princeton Health.

The gut’s got a lot more going on than just breaking down last night’s tacos. It’s like a secret control room, quietly influencing how you feel, handle stress, or even think. Over the past few years, researchers have been intrigued by this gut-brain connection, and it’s no wonder why—it’s a game-changer for both body and mind. This isn’t just about digestion anymore; it’s about unlocking a key piece of what makes someone feel like themselves.
What’s cool is how this link puts everyday choices in a new light. Stuff like what’s on the plate, how stress gets managed, or whether sleep’s a priority can either lift the mood or drag it down. Knowing how it all ties together feels like getting the inside scoop on a happier, healthier life.

The Gut-Brain Hotline

Imagine the gut and brain as best pals who are always texting and calling. They’re linked through what’s called the gut-brain axis—a fancy term for the constant back-and-forth. This setup uses the vagus nerve (think of it as the main phone line), immune system signals, and even chemicals that mess with mood. The gut’s health can straight-up change how the brain’s behaving, and the brain can throw shade back at the gut.
Here’s where it gets wild: the gut’s got its own network of neurons called the enteric nervous system. People call it the “second brain” because it can send signals without the brain’s say-so. Still, the two are always in sync, like a tag team. It’s mind-blowing to realize the gut’s got this much say over how someone’s feeling.

The Microbiome: Tiny Bugs, Big Impact

The gut’s home to a crew of bacteria, viruses, and fungi—trillions of them—called the microbiome. These aren’t just freeloaders; they’re working hard, helping digest food, grabbing nutrients, keeping the immune system sharp, and even whipping up chemicals that the brain needs.
Take serotonin, for example—the chemical tied to mood, sleep, and hunger. Around 90% of it gets made in the gut, thanks to some MVP bacteria. When the microbiome is in a good spot, it keeps the serotonin flowing, and moods tend to stay steady. But when things go haywire (a situation called dysbiosis), it’s like the factory shuts down, and anxiety or depression can creep in more easily. Keeping those gut bugs happy is a bigger deal than most people realize.

Inflammation: The Party Crasher

Another way the gut messes with mood is through inflammation. If the gut’s not doing great, it can get leaky—meaning tiny bits of bacteria or toxins slip into the bloodstream. That sets off alarms in the body, sparking inflammation that’s been linked to feeling low, foggy, or even straight-up depressed. This chronic irritation can mess with how brain chemicals talk to each other, screw up sleep, and make stress hit harder. It’s like the body’s stuck in a bad mood it can’t shake.

Food: The Gut’s VIP Guest List

What someone eats is like picking who gets into the gut’s exclusive club. A menu full of fiber, fermented foods, and good fats invites the cool bacteria to hang out. But loading up on processed snacks, sugary drinks, or fake sweeteners? That’s like letting the troublemakers take over, stirring up inflammation and throwing the microbiome off balance.
Here’s what gets the gut’s approval:

• • Fiber-heavy hitters: Leafy greens, lentils, berries, or oats keep things moving.
  • Fermented champs: Yogurt, kefir, sauerkraut, or kimchi bring probiotics to the party.
  • Prebiotic snacks: Garlic, onions, bananas, or asparagus feed the good guys.
  • Cutting back on sugars and refined carbs stops the bad bacteria from throwing a rager.

It’s not about being a food saint—just making choices that tip the scales toward the good stuff most days.

Stress: The Gut’s Frenemy

Stress and the gut have this love-hate thing going on. A grumpy gut can make someone feel on edge, but stress can also hit the gut hard, slowing digestion, causing bloating, or even kicking off issues like irritable bowel syndrome (IBS). It’s a feedback loop that can feel like a trap.
Simple habits like taking deep breaths, meditating for a few minutes, or even going for a walk can calm the nervous system and give the gut a break. Less stress means the microbiome is less likely to spiral, which is a win for both body and mind.

Easy Ways to Keep Gut and Mood on Point

The research is loud and clear: a healthier gut can make someone feel lighter and sharper. Here’s how to make it happen without overthinking it:

• • Load up on a mix of whole foods—especially colorful plants.
  • Chat with a doctor about probiotics if the gut needs a boost.
  • Move around, whether it’s a gym session, a bike ride, or dancing like nobody’s watching.
  • Drink water like it’s a job—digestion loves it.
  • Go light on alcohol and antibiotics, which can tank the microbiome.
  • Lock in solid sleep, because rest is a heavy hitter for gut and mental health.

Each of these is like a small deposit in the gut-mood bank, adding up over time.

One More Thing on Food and Mood

It’s worth doubling down on how food ties into this. Beyond just feeding the microbiome, eating well can feel like a mood-lifter on its own. Picture a colorful salad packed with greens, nuts, and maybe some grilled salmon—doesn’t that feel great? Compare that to scarfing down a bag of chips and soda, which might leave someone sluggish. Food’s not just fuel; it’s a signal to the gut and brain about how the day’s gonna go.

Wrapping It Up

The gut-mood connection is like a reminder that the body’s one big team. Taking care of the gut isn’t just about dodging a stomach ache—it’s about setting up for clearer thoughts, better energy, and a stronger bounce-back from life’s curveballs. As science keeps peeling back the layers, one thing’s crystal clear: giving the gut some TLC is one of the easiest, most natural ways to feel better from the inside out. Whether it’s swapping fries for a side of greens or taking a minute to breathe, it all counts—and it all adds up to a healthier, happier you.
Dr. Barbara R. Edwards is an experienced Penn Medicine Princeton Health internist who has been practicing medicine for over 25 years. She is also the academic director of the Ambulatory Residency Program at Penn Medicine Princeton Health.

As the days grow shorter and the temperatures start to drop, staying active can feel a lot harder. You’re not alone if your motivation dips as soon as the weather turns chilly. The bed is warmer, the nights come earlier, and those early morning workouts don’t seem as appealing anymore.
But movement is just as important in the colder months—if not more. Staying active helps you boost your energy, improve your mood, keep your immune system strong, and fight off seasonal blues. The good news? You don’t have to brave icy roads or force yourself into a gym to keep your body moving. With a few simple adjustments, you can maintain your fitness routine all season long.

1. Shift Your Mindset: Something Is Better Than Nothing

First, let go of the idea that workouts need to be long, intense, or perfectly planned. In the colder months, energy levels often shift. That’s normal. Instead of skipping movement altogether, try to focus on consistency over perfection.
A 15-minute walk, stretching while watching TV, or a quick bodyweight routine in your living room all count. The goal isn’t to train like an athlete—it’s to keep your body active and your mind engaged.

2. Dress for Success

One of the biggest barriers to exercising outdoors in November is the cold. But the right gear can make all the difference. Think layers. Your body warms up once you start moving, so you want to be warm but not sweating before you even begin.
Start with moisture-wicking base layers, add an insulating layer for warmth, and finish with a wind- or water-resistant outer layer. Don’t forget gloves, a hat, and warm socks—extremities lose heat quickly. Once you’re dressed for it, a brisk walk or jog can actually feel energizing in the crisp air.

3. Take Advantage of Daylight

With daylight hours shrinking, it helps to plan your movement during the sunniest parts of the day. Mid-morning or lunch break walks can give you a dose of vitamin D and help reset your internal clock.
Even 10–20 minutes of movement outside can lift your mood and break up long stretches of indoor time. If your work or daily routine makes this tough, consider stepping outside for just five minutes to stretch or breathe deeply in the fresh air—it still makes a difference.

4. Warm Up Indoors First

One simple trick to make cold-weather workouts easier: warm up inside. Do a few jumping jacks, high knees, or march in place for five minutes before heading out. This raises your body temperature, makes the cold feel more bearable, and reduces your risk of injury. Plus, getting your blood flowing makes it easier to stick to your workout once you’re out the door.
If you’re staying inside for your workout, warming up is still just as important. Muscles and joints are stiff in the cold, so take your time easing into movement.

5. Try New Indoor Activities

If you’re not a fan of the cold, this might be the perfect time to explore indoor workouts you’ve never tried. There’s no shortage of options—many that don’t require any equipment.
Try:

• • Online yoga or Pilates classes
  • Bodyweight strength training
  • Dance workouts or movement-based videos
  • Resistance band exercises
  • Fitness apps with guided routines

Even stair climbing, cleaning with intention, or dancing in your kitchen counts. Don’t underestimate the power of joyful movement, especially when the weather outside isn’t so inviting.

6. Make Movement Social

Accountability and connection are huge motivators. If you’re struggling to stay active, pair up with a friend for outdoor walks, join a virtual fitness challenge, or attend a group class—online or in person.
You’re more likely to follow through when someone else is counting on you, and it turns your workout into something to look forward to, not just a task to check off.

7. Focus on How It Makes You Feel

In colder months, it’s easy to lose track of your fitness goals or fall into a slump. One way to stay motivated is to shift your focus from how your body looks to how it feels.
Movement doesn’t just strengthen muscles—it boosts endorphins, helps you sleep better, and supports your mental health. Notice how you feel after a workout—more clear-headed, less anxious, more in control. That feeling is reason enough to keep going.

8. Set Small, Seasonal Goals

Instead of pushing yourself to stick to a rigid plan, try setting short-term goals that feel manageable. For example:

• • “Move my body for 20 minutes, 3x a week.”
  • “Get outside for a walk every sunny day this month.”
  • “Try two new indoor workouts this November.”

Short-term goals give you focus and flexibility. They’re easier to stick to—and easier to build on as you move into winter.

Don’t Let the Cold Steal Your Momentum

Just because the weather changes doesn’t mean your fitness goals have to go into hibernation. With a little planning and a shift in mindset, you can stay active, feel better, and even enjoy the process.
This November, give yourself permission to move in ways that feel good, fit your schedule, and keep you connected to your body. Because fitness isn’t just for warm weather—it’s for your whole life, year-round.
Dr. Barbara R. Edwards is an experienced Penn Medicine Princeton Health internist who has practiced medicine for over 25 years. She is also the academic director of the Ambulatory Residency Program at Penn Medicine Princeton Health.

While the holidays can be magical, they can also be overwhelming. From packed schedules and family gatherings to gift lists and financial pressure, this time of year can leave you feeling stretched thin before it even begins.
That’s why November is the perfect time to check in with yourself and get ahead of the stress. A little preparation now can make a huge difference in how you experience the season later. You don’t need to overhaul your life—just a few small, mindful choices can help you move into the holidays feeling more calm, in control, and present.

Why Holiday Stress Sneaks Up on Us

Even good things—like parties, travel, or reconnecting with loved ones—can wear us out. The holiday season often means disrupted routines, emotional triggers, and a sense of pressure to make everything “perfect.” Add to that work deadlines, cold weather, and less sunlight, and it’s no wonder so many of us feel tense or drained before December even starts.
But the stress doesn’t have to run the show. With a little awareness and a few protective habits, you can give yourself the breathing room you need to enjoy the season on your terms.

Start Early: Why November Matters

Think of November as your mental warm-up. You’re not deep in the holiday rush yet—which makes it the ideal time to set some boundaries, get organized, and build in support for your wellbeing. When you take care of your mind and body now, you’re more likely to feel steady once things get busier.

1. Make Space for Yourself

Before your calendar fills up, look ahead and block out some time just for you. It doesn’t have to be long—just enough to recharge.
Give yourself permission to:

• Take a slow walk
• Read or journal without distractions
• Sit in quiet with a warm drink
• Move your body gently—stretch, breathe, unwind

This is your reset button. Even 20–30 minutes a few times a week can help your nervous system stay grounded.

2. Practice Saying “No”

One of the biggest stress triggers during the holidays? Overcommitting. We say yes because we want to be helpful, thoughtful, or included—but it often leaves us exhausted.
In November, start practicing how to say no kindly but firmly. A few simple examples:

• “That sounds lovely, but I’m keeping things simple this year.”
• “I’d love to, but I’m already maxed out that week.”
• “Thanks for thinking of me—maybe next time!”

You don’t need to explain or justify. Protecting your peace is reason enough.

3. Ask Yourself: What Do I Want From This Season?

It’s easy to get swept up in what you think you should do—traditions, expectations, keeping up appearances. But take a moment to ask:
What do I actually want to feel this season?
Maybe it’s peace. Or connection. Or rest.
Let that intention guide your decisions. It can help you skip the things that don’t matter and make space for the ones that do.

4. Let Go of Perfect

There’s no such thing as a perfect holiday. Trying to make everything just right—meals, gifts, decorations, family dynamics—can wear you down fast. It’s okay to keep it simple.
Remind yourself:

• You don’t have to attend every event.
• Store-bought food is fine.
• A heartfelt note is as valuable as an expensive gift.
• Messy moments don’t ruin memories—they’re part of them.

Let meaningful replace perfect. You’ll enjoy it more—and so will everyone around you.

5. Stick With Your Basics

The little things you do daily—like sleeping enough, staying hydrated, eating nourishing food, and moving your body—go a long way in managing stress. And in busy seasons, they’re often the first things to slip.
This month, create a simple routine that feels doable:

• Wake and sleep at consistent times
• Drink water (yes, even when it’s cold!)
• Move your body in ways that feel good—not punishing
• Don’t skip meals just because you’re busy

These small habits are the foundation for your mental health.

6. Check In With Your Emotions

The holidays can stir up a lot—grief, loneliness, anxiety, or just emotional overload. If that’s you, you’re not alone. You don’t need to fake cheer or hide what you’re feeling.
In November, give yourself space to process. That might look like:

• Journaling to sort through your thoughts
• Talking with someone you trust
• Seeing a therapist for extra support

Your feelings are valid. Letting yourself feel them now helps you show up more fully—without carrying the weight alone.

You Deserve a Season That Feels Good to You

You don’t have to go into the holidays already burned out. A little time in November to check in, slow down, and set boundaries can change the entire season ahead.
This year, let’s do it differently. Let’s lead with care—for ourselves and our energy. Because a peaceful season doesn’t come from doing more—it comes from choosing what matters and letting go of the rest.
Dr. Barbara R. Edwards is a practicing internist at Penn Medicine Princeton Health and the Academic Director for the Ambulatory Residency Program at the same institution.