The holiday blues are common, but we have more control than we think we do.

(Anxiety and depression should not be taken lightly. Extreme conditions should be diagnosed and treated by medical professionals.)

Have you ever known someone whose presence lit up a room? That person is a delight to be around. Their energy vibrates so high that you can’t get enough! You can FEEL their courage, confidence, love, joy and peace. You can feel your mood lift and energy rise as you draw close to them.

You’ve probably also experienced the opposite: the person who was so negative and cynical that you could feel their toxicity. You couldn’t wait to get away from them, fearing they might be contagious. Their energy often comes from feelings of fear, grief, being overwhelmed, guilt, and shame.

Now, think of yourself. Where do you vibrate? High? Low? Somewhere in the middle? Does it change throughout the day, week, month, or season? Amid this holiday season, do you sing Joy to the World or I’ll Have a Blue Christmas?

While you may not be “up” or “on” every minute of every day, you can learn two simple concepts that can help you shake your blues, especially during the holidays.

The Holiday Blues Are a CHOICE

The first concept is to recognize that you have a choice. At any given moment, you can CHOOSE to lean into sadness or you can CHOOSE to stand in something positive. The one choice we all have is in how we respond to situations, people, and even our feelings and thoughts. Simple, yes. Easy? Not without the second concept:


“Practice isn’t the thing you do once you’re good. It’s the thing you do that makes you good.” (Malcolm Gladwell)

I’ve been coached and trained by and read the work of people who are tuned in to energies and can quickly recognize what state you are in. They have shown me that changing your state, energy, and mood is possible. The key is finding ways to boot you out of your current state and raise your vibration, elevating your levels of joy, bliss, happiness and confidence. With practice, you will be in the habit of vibrating high so that when the blues hit, you won’t sink so low.

Here are 12 things you can practice that will boost your vibration this holiday season so that you can feel less like the Grinch and more like it’s the most Wonderful Time of the Year!


“When they were discouraged, I smiled at them.” Job 29:24

One of the simplest ways to change how you feel is to SMILE. That’s it. Smile. Big. Real big. Even if it’s fake at first, smile. You can smile at yourself in the mirror, smile up to God, and smile at a stranger. Let it reach your eyes. Feel it in your heart.


“A time to weep and a time to laugh.” Ecclesiastes 3:4

Whether a friend tells you a joke or you do a YouTube search for Ellen, Seinfeld, Jimmy Fallon, I Love Lucy or Carol Burnett, find something that makes you laugh out loud!


“Sing a new song to the Lord!” Psalm 96

You can sing praises to the Lord or I love Rock and Roll! Sing as though no one is listening! Music can be soothing when you want to relax and upbeat when you want to lift your spirits.

DANCE Away the Holiday Blues

“Then Miriam the prophet, Aaron’s sister, took a tambourine and led all the women as they played their tambourines and danced.” Exodus 15:20

Some popular television shows involve dancing to unwind, lower stress, raise energy, and release: Ally McBeal, Grey’s Anatomy, and Ellen. One of my favorite people loves to dance: my husband Jim! I love to watch him dance and can’t help but join in. When I do, I feel my energy and mood elevate!


“Everyone should be quick to listen…” James 1:19

Some of my best mornings have started listening to Steven Furtick’s messages. A few of my other favorite motivational and inspirational speakers are Les Brown, Bishop TD Jakes, Joyce Meyer, Peta Kelly and Alexi Panos. Who inspires you?


“A friend is always loyal, and a brother is born to help in time of need. Proverbs 17:17

We phone a friend not to whine, complain or blame, but to CELEBRATE! Every day on the radio, Ryan Seacrest asks his listeners to phone in and “tell me something good.” You can easily do this with a friend. Find something you are grateful for or excited about, and ask them to tell you something wonderful from their life! Share the victories!


“And now, dear brothers and sisters, one final thing. Fix your thoughts on what is true, and honorable, and right, and pure, and lovely, and admirable. Think about things that are excellent and worthy of praise.” Philippians 4:8

Sometimes, when I’m feeling sad or emotional, my husband will ask me what I’m thinking about right in that exact moment. He knows you can get stuck in your own “stinkin’ thinkin’,’” creating negative emotions as you sink lower, for what you think about grows. Choose to replace your negative thoughts with something GOOD. It could be a dream, a person you love, your favorite place on the planet, or an accomplishment you’re proud of from your past.

SHAKE OFF Those Holiday Blues

“Shake off your dust; rise up, sit enthroned, Jerusalem. Free yourself from the chains on your neck, Daughter Zion, now a captive.” Isaiah 52:2

Taylor Swift has had her share of criticism and she is known for writing songs about what is going on in her life. She has learned at an early age to shake it off and rise above the negative. You “shake it off” as a MINDSET by detaching from negativity, AND you can also shake it off PHYSICALLY! I’ve seen speakers shake off fear before going out on stage in front of a live audience. I’ve also been to Qi Gong classes where you shake out energy by literally shaking out your hands or bodies!


“Let the heavens rejoice, let the earth be glad; let the sea resound, and all that is in it. Let the fields be jubilant, and everything in them; let all the trees of the forest sing for joy.” Psalm 96:11

Nature has a healing impact and can certainly make you feel energized! Step outside for a few breaths of fresh air, go for a walk, or find some quiet time in the woods, by a lake, or gazing at the sky.


“Be still, and know that I am God.” Psalm 46:10

While movement is a powerful energizer, so too is getting quiet. Controlling your body by sitting quietly is the gateway to controlling your mind and thoughts. This time can be spent in prayer (talking to God) and meditation (listening to God). Mindfully scan your body to recognize where you are feeling tension or stress and then relax and release into it.

GRATITUDE Despite the Holiday Blues

“Giving thanks always for all things.” Ephesians 5:20

Gratitude could be the best way to put things into perspective. You don’t have to look far to find things to be grateful for. Simply waking up in the morning is a good start.


“A generous person will prosper; whoever refreshes others will be refreshed.” Proverbs 11:25

Giving is a great way to get your mind off yourself and spread some love. You can give money, time, or service to a friend, family member or local charity.

As a final note, keep in mind that during the holidays you are surrounded by delicious and wonderful food. Food that is higher in sugar, salt, dairy, gluten and fat than you may be accustomed to. Add in extra adult beverages and that alone can make your body and mind feel logy and sluggish, giving you the “blues.” It is common to combat this feeling with extra caffeine. Before you know it, you’re using caffeine and sugar for your high and alcohol to bring you down in order to sleep at night.

As a Sports Nutritionist, I would advise you to drink more water, stick to a healthy eating plan, eat on time, and limit your holiday treats and splurges. Remember that it is a holid-day, not a holi-week or holi-month.

This holiday season, shake off those blues and like the Grinch, allow your heart to grow three sizes with courage, confidence, love, joy and peace!


Note: Please consult with your doctor, or other qualified healthcare professional to rule out illness or other medical condition.

And for a fun holiday video:

Additional Reading:

From my blog:

Want to learn more about our membership, nutrition or coaching programs? Visit