Who has the daily struggle with the 3pm crash? I remember every day I was just totally exhausted by 3pm and felt like napping and could not get my brain refocused without taking a walk or drinking more coffee. Then guess what! I could not sleep later that night because I had caffeine way too late in the day and so I was then exhausted again that next day and the cycle repeats itself! Now imagine it’s 3 p.m. on a Tuesday in December. Everybody’s favorite month yet it can be a really stressful month. You’ve had a few cookies from the break room, multiple coffees and not much else. By dinner you’re snapping at your kids, and by 9 p.m. you’re on the couch wondering why you feel so lethargic and brain dead. It’s not just holiday stress. What you eat, and when, plays a bigger role in how you feel than most people realize.
The food–mood connection
Your brain runs on what you feed it. Blood sugar, sleep, gut health, and key nutrients all affect mood, energy, and how well you handle stress. None of this replaces good ol therapy but it’s one of the most overlooked tools for feeling steadier. Protein is the ultimate raw material for your brain’s engine. While your brain runs on glucose for quick energy, protein supplies the raw amino acids used to build neurotransmitters—the chemical messengers that handle your mood, focus, memory, and how sharp you feel day to day. During the holidays especially, we tend to snack more on empty carbs filled with refined sugar, seed oils and other inflammatory ingredients when what we really need is to hit our brains with sufficient protein to start. Unfortunately we then also will try and self medicate our fogginess and lethargy with more sugar and alcohol.
Why the holidays hit harder
- Blood sugar swings. Skipped meals followed by sweets can leave you irritable, anxious, or exhausted a few hours later.
- More alcohol. It may feel relaxing in the moment, but it disrupts sleep and can worsen anxiety and low mood the next day.
- Less sleep. Late nights and packed schedules make everything feel harder, and tired brains crave quick sugar.
- Less daylight. Shorter Colorado days can drain energy and mood for many people.
- Routines fall apart. Travel, parties, and time off disrupt the habits that usually keep you balanced.
What helps
This isn’t about dieting or cutting out holiday foods. It’s about adding steadiness.
- Don’t skip meals. Eat something with protein every few hours, especially before a party. It is tempting to not eat if you know you are attending a social gathering later in the day but it is a poor choice because if you arrive ravenous you will be far less picky about what you put in your body.
- Pair treats with protein or fiber. A cookie after a meal hits differently than a cookie on an empty stomach.
- Alternate drinks with water. It is a fact that alcohol wrecks your sleep. If you are going to drink it, make sure to alternate drinks with a glass of water and the earlier in the evening for those drinks the better. Your sleep will stay more steady if there is a gap between your last alcoholic beverage and your bedtime.
- Get outside in daylight, even for 10 minutes. A walk after a big meal helps too.
When to talk to a therapist
Food can support your mood, but it can’t fix everything. Reach out for support if:
- Low mood or anxiety lasts more than two weeks
- You’re losing interest in things you usually enjoy
- Holiday stress is straining your relationships
- Your relationship with food feels stressful or out of control
How we work with this at Solace
Hi my name is Heidi Schnakenberg and I love love love working with clients who want to address their mental health through nutrition and lifestyle changes. It turns out most of what we eat today happens to be processed garbage and guess what, we then feel like garbage and have no idea why. What we eat and drink also impacts our sleep quality and let’s face it when we are tired we are all more irritable and foggy. I start my work with clients by having them fill out an 8 day mood and food diary where they can become more aware regarding what they are eating and how it impacts their emotions and mood. Awareness is the first step towards change!
At Solace Solutions, we offer fast intake so you can start feeling better before the season gets away from you. Book an appointment or call 719-625-0472.
This post is for general education and isn’t a substitute for medical or mental health care.
