The Secret to a Brain-Friendly Holiday Season

The holiday season is no longer fast approaching – it is here! And as we dive head first into the all the events and gatherings that usually come at this time, it is crucial to acknowledge the unique ways our brains respond to stress and find personalized strategies for more joyful and fulfilling experiences.

The Science Behind Happiness and the Holidays

There is a lot of external, and internal, pressure to feel happiness and joy throughout the holiday season. We are often having late nights with loved ones that we don't see frequently, indulging in foods or drinks that are only around during special occasions, and some people even take annual holidays around this time to gain new perspectives and experiences. While all of these things contribute to our overall levels of happiness and joy, we also need the help of our neurotransmitters - specifically dopamine. Dark days, long nights, and less social gatherings during the winter months can make it tough on our brains to produce the dopamine that we are used to during the warmer months – but there are ways that we can increase this to help nurture our neurobalance. Dopamine, the happiness hormone, is released even when anticipating positive events. Be sure to be planning activities that fill you with genuine excitement, and not just ones that you feel obligated to attend, be it a photo shoot, a heart-warming conversation, or indulging in your favourite restaurant's dessert.

For an instant dopamine rush, get some movement in! Dancing is a great way to not only break down stress hormones, but also releases endorphins. And you can do it just about anywhere – in your kitchen, while out for a walk, or even in line at the store (if you are so bold!). If you're a parent, dancing with your child in tow can even trigger the production of oxytocin, aka the cuddle hormone – helping us feel more deeply bonded to those around us. The message is clear – infuse joy into your holiday celebrations with activities that genuinely make you happy.

Reclaiming Your Holidays: The Art of Saying "No" and Setting Boundaries

The holiday season often becomes a breeding ground for stress, fuelled by societal expectations and pressure. Setting boundaries and learning to say "No" can be a literal life-saver in these situations. By embracing a more minimalistic approach to your holiday calendar, you reclaim ownership of your time and experiences. You are able to say "Yes" to activities that bring you joy and align with your priorities, and graciously decline those that may add unnecessary stress. Prioritize self-compassion and align your holiday plans with your neurosignature and what truly brings you joy. By doing so, you can mitigate stress at its roots.

Understanding the Power of Your Neurosignature: A Blueprint for Personalized Joy

Understanding your neurosignature is your secret weapon to getting through the holiday season happier, more fulfilled, and avoiding burn-out and stress. What does your unique neurosignature mean for you this holiday season?

1. High Dopamine Individuals: For those with high dopamine neurosignatures, sometimes characterized by boundless energy and curiosity, the key lies in maintaining stimulation and keeping the mind busy. Winter can be challenging with its darker days and colder weather, but instead of succumbing to hibernation, seek alternative activities that align with your sensation-seeking self. Whether it's exploring new winter sports or planning indoor adventures, active recovery is the name of the game here. Embrace the outdoors and let the winter sunlight stimulate (and rejuvenate) your brain. Remember, variety is the spice of life for high dopamine individuals, and this is especially true during the winter months.
2. High Serotonin Individuals: Serotonin enthusiasts genuinely love routines and traditions. To keep stress at bay, create checklists, establish routines, and maintain order in your surroundings (sometimes this is easier said than done when you have a full house). Lean into holiday traditions and invest time in preparing family meals, or other ways to bring people together. A well-organized plan will ensure that chaos doesn't disrupt your equilibrium, but do be sure to set yourself some boundaries to keep yourself from burning out and trying to “do it all”. By keeping your events and duties within manageable limits, you can ensure a stress-free environment that still aligns with your organized nature.
3. High Estrogen Individuals: People with high estrogen neurosignatures tend to be quite sensitive to the energy of those around them, they detest negative atmospheres, and this can make the holiday season tricky (especially if surrounded by unwelcome company). Take control of your celebrations by surrounding yourself with trusted and loved individuals. Curate your holiday gatherings with care, you don't have to please everyone - don't be afraid to say "No" to those who may bring stress into your celebration. Strengthening boundaries is your superpower – prioritize your well-being and create a space that feels authentic to you.
4. High Testosterone Individuals: High testosterone neurosignatures boast a high stress threshold, but can succumb to unhealthy habits due to their competitive nature. Finding balance is key – focus on healthier eating, sunlight exposure, and daily moment to maintain your neurobalance. Adopt the mantra of "sports, sleeps, snacks, and sunlight" to prevent burnout from ambitious projects and excessive work hours. It's all about achieving harmony during these times when you may feel the extra pressure to be performing (and being perceived by others) at your best.

Brain-Friendly Tips for a Happier Holiday

1. Prioritize Sleep: Quality sleep is a non-negotiable for a healthy brain. Ensure you prioritize restful sleep during the holiday season by maintaining a consistent sleep schedule. A well-rested brain is more equipped to handle the festivities! While a late night is not bad every once in a while, several of them in a row without time to recover can really wreak havoc on your body and brain.
2. Engage in Mindful Eating: Indulge in the holiday treats, but do so mindfully. Focus on nutrient-dense foods that support brain health. Omega-3 fatty acids, found in fish and nuts, are particularly beneficial for cognitive function. Try to fill your plate with both the “good” food, and the good food – it's all about balance.
3. Stay Hydrated: Dehydration can impair cognitive function and contribute to stress. Keep your brain hydrated by drinking an adequate amount of water throughout the day, especially if you're enjoying festive beverages. Additionally, alcohol is consumed quite a bit more around the holidays. I know that as a neuroscientist, I cannot in good conscience drink alcohol and get drunk due to its effects as a neurotoxin. It is important to understand the risks and implications that come along with increased alcohol intake, and make informed decisions accordingly.
4. Find Breaks and Movement: Incorporate short breaks and movement into your holiday schedule. Whether it's a brisk walk, a dance break, or some stretching, physical activity boosts mood and cognitive function. Better yet – plan to do it with someone you care about. Get movement and connection all in one!
5. Practice Mindfulness and Gratitude: Cultivate mindfulness and gratitude during the holidays. Take moments to reflect on all the aspects of the season that you enjoy and cherish. Fostering a positive mindset that benefits your brain's overall well-being!

Cultivating a Stress-Free and Brain-Friendly Season

As we navigate this festive season, let's leverage the power of our neurosignatures and the transformative magic of setting boundaries to create holiday experiences that align with our individual needs and preferences. Whether you're an adventure-seeking dopamine enthusiast, a routine-loving serotonin devotee, a harmony-seeking estrogen aficionado, or a balance-seeking testosterone go-getter, understanding your neurosignature is the first step toward a stress-free celebration.

Here's to a holiday season filled with self-discovery, empowerment, and the freedom to say "Yes" to what truly matters.?

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