The holiday season is often portrayed as a time of joy, laughter, and togetherness, but for many, it can bring feelings of loneliness, sadness, and stress. These “holiday blues” can stem from unmet expectations, financial strain, or the absence of loved ones. Even the iconic Grinch of How the Grinch Stole Christmas was no stranger to these feelings. Beneath his grumpy exterior, he wrestled with isolation and bitterness during a time of celebration. But what if the Grinch had a guide—a roadmap to overcome his holiday blues? Enter the SELFISH principles.
As the author of Selfish: A Cardiologist’s Guide to Healing a Broken Heart, I believe the SELFISH framework—spirituality, exercise, love, food, intimacy, sleep, and humor—offers powerful tools to navigate life’s challenges, including the holiday season. Let’s unpack how the Grinch’s story aligns with the SELFISH pillars and how we, too, can transform holiday blues into heart-healing moments of joy.
Spirituality: Finding Meaning Beyond the Glitter
The Grinch initially viewed Christmas as a season of materialism and noise. He failed to see the deeper spiritual meaning behind the celebrations. In the same way, holiday blues can often arise when we focus too much on external pressures—buying the perfect gifts, hosting picture-perfect gatherings—and lose sight of the season’s purpose. For many, this is a time to reflect on gratitude, faith, and giving.
When the Grinch finally heard the Whos singing, despite losing their presents, he realized the holiday spirit wasn’t about stuff—it was about connection and meaning. This epiphany can inspire us to pause, reflect, and find our own deeper sense of purpose during the season.
Exercise: Moving to Feel Good
Imagine if the Grinch had taken a brisk walk down Mount Crumpit before plotting to steal Christmas. Exercise has a way of lifting our mood and reducing stress through the release of endorphins, our body’s natural feel-good chemicals. During the holidays, incorporating movement—whether it’s a walk, yoga, or even dancing to holiday tunes—can help combat the emotional weight of the season.
Exercise doesn’t need to be extreme. The simple act of moving is a gift we give to our bodies and minds. Plus, who knows? The Grinch might have found sledding a lot more enjoyable than scheming.
Love: Opening Your Heart
The Grinch’s heart was “two sizes too small,” a metaphor for his lack of love and connection. He isolated himself from the Whos and chose bitterness over bonding. Love—whether it’s forgiveness, gratitude, or acts of kindness—has the power to expand our emotional capacity and combat feelings of loneliness.
This holiday season, reach out to someone you care about, even if it’s just a quick phone call. Express gratitude for the people who’ve impacted your life. Love doesn’t always require grand gestures; it grows in the small moments of connection.
Food: Nourishing from the Inside Out
The Grinch was surrounded by the feasts of Whoville but focused only on what he could take rather than what he could share. Food plays a central role during the holidays, but it’s not just about indulgence—it’s about nourishment. A whole-food, plant-based diet provides essential nutrients that support mental health, energy levels, and overall well-being.
Instead of turning to sugary treats or heavy meals to cope with holiday stress, try incorporating foods like leafy greens, berries, or nuts, which are packed with nutrients that fuel both the body and mind.
Intimacy: Building Relationships
Intimacy goes beyond romantic connections. It’s about creating close, meaningful relationships. The Grinch lacked intimacy because he kept people at arm’s length. It wasn’t until Cindy Lou Who reached out to him that he began to soften.
This holiday season, focus on building or rebuilding relationships. Whether through a heartfelt conversation or a shared activity, intimacy reminds us that we’re not alone.
Sleep: Resting for Renewal
The Grinch spent his nights plotting instead of resting, and it’s no wonder he was irritable. Sleep is foundational to emotional and physical health. During the holidays, it’s easy to sacrifice rest in the name of long to-do lists or late-night celebrations.
Prioritize sleep by setting a consistent bedtime and creating a calming evening routine. A rested mind is far better equipped to face the stresses of the season.
Humor: Finding Joy in the Little Things
The Grinch wasn’t known for his sense of humor, but perhaps a good laugh would have lightened his heart. Humor is a powerful tool for managing stress and shifting perspective. Watch a funny holiday movie, share a silly memory, or embrace the absurdity of an ugly sweater party. Joy can be found in the simplest of moments.
From Grinch to Grateful
By the end of his story, the Grinch’s heart grew three sizes, and he joined the Whos in celebrating Christmas. This transformation wasn’t just about his attitude—it was about adopting principles that brought him closer to others and to himself.
The holiday blues are real, but they don’t have to define the season. By embracing the SELFISH principles, we can shift our perspective, nurture our hearts, and create a season filled with meaning and connection. Like the Grinch, we all have the power to grow, heal, and rediscover joy—one SELFISH step at a time.
