Season Greetings, Reader!

Tis the season to be...(fill in the blank of what you want most this season).

For me, right now, it's all about the Chill!

I mean, yes, it's below freezing in Mountain Maryland this time of year, but the "chill" I'm referring to is my annual extended break for rest and relaxation. Even though I say that's what I want, I still have to low-key tell myself, "Gal, go somewhere and sit down!" because as soon as I get downtime, I start doing the most again.

Why do we do that to ourselves?!

I often have conversations about the power of social influence and modern habits. Western culture uses various forms of influential programming (media, marketing, corporate micromanagers, etc.) to equate productivity with being "busy", and many of us wear our weariness as a badge of honor. But the logic behind grind culture is highly flawed and unnatural.

From a biological and natural perspective, we do our best healing and repair when we rest and sleep. We usually receive our best ideas and solutions when we can learn to sit still, observe, and listen. In origin stories all over the globe, there is some reference to a sabbath day or hibernation cycle as a necessary act for creation. Many animals and plant life go dormant or hibernate in the Winter months. Heck, even during pregnancy, mothers are encouraged to rest and do less than usual for maternal and fetal well-being.

There are many natural examples of how slowing down and resting are required for proper function, and yet many of us, myself included, act like "energizer bunnies", but then complain about being exhausted all the time.

Make it make sense, Sway!

That's why a few weeks back, I reinstated my own weekly rest with a designated sabbath day where I have full permission to kick back, relax, and connect within, without pressure to work, answer emails, cook, clean, attend events, or run errands. It's been super helpful for boosting my mood, energy, and focus. Remember, Rest is necessary medicine.

If you're looking for a good read this month, I recommend:

​Rest is Resistance: A Manifesto by Tricia Hersey​

Some years back, I had the pleasure of hearing Tricia Hersey speak at a workshop about her book and The Nap Ministry, and it was so inspiring. Admittedly, I haven't finished reading the whole book yet, but what I read was still powerful, and I plan to finish it one day soon as I fully settle into my "Soft Girl" era.

IMPORTANT PRACTICE NOTICE:

This week is my final work week for 2025, so if you haven't booked for your end-of-the-year check-ups, support calls, or refill requests before Thursday, December 18th, then you'll have to patiently wait until after I return from break.

A Dose of Vitamin Ray e-Clinic will be closed for the holidays from December 20, 2025 to January 6, 2026.

SAD vs. Holiday Fatigue Syndrome

Every year, the holiday season always brings an influx of folks coming to see me for support with high anxiety, feeling overwhelmed, and sleep trouble.

If you have a history of Seasonal Affective Disorder (SAD), which is a form of major depressive disorder triggered by weather changes and less sunlight in Winter. December and January are usually when symptoms tend to peak, so this can be a tough time of year for folks who have SAD.

​Tap or Click Here to Learn More about SAD ​

There is also another seasonal functional imbalance I like to call "Holiday Fatigue Syndrome" (HFS). It's when you experience burnout from holiday-related stressors and traditions such as decorating, event-planning, holiday parties, travel, shopping, etc.

Symptoms of HFS include: Anxiety, depressive symptoms, mania, intense irritability (ex. think Grinch or Scrooge energy, lol), psychoemotional fatigue, physical fatigue, lack of focus or concentration, elevated blood pressure, elevated blood sugar, headaches, muscle or joint pain, sugar and salt cravings or other appetite changes, sleep disturbance, increased susceptibility to colds/flu, lack of motivation or disinterest in routine tasks or activities, social isolation, dissociation, and more.

What makes Holiday Fatigue Syndrome presentation different from a typical cortisol imbalance or SAD is the fact that it's only present during the holiday season and usually resolves in the new year after the festivities are over. It's also related to underlying maladaptive behavioral patterns, including but not limited to poor boundary setting, disruption of daily routines, miscommunication, pathological nostalgia, overspending, perfectionism, and overextending oneself.

Nope, you won't find this one in the DSM-5 (iykyk), but trust me, it's a thing!

If either of these seasonal health concerns is present for you, please seek out support now to help you manage symptoms before they worsen. An ounce of prevention is worth a pound of cure!

How to Treat SAD & HFS

I've seen great results with applying naturopathic and lifestyle medicine to these conditions, especially when paired with cognitive behavioral therapy (CBT).

The first step is to get evaluated so we know what you're really dealing with. I complete a thorough intake with you to identify areas of concern and educate you on why you're not feeling well.

Second, use functional lab testing to reveal the underlying root causes of your symptoms. A diagnosis describes your pattern of symptoms, but the cause of your symptoms can be related to nutritional deficiencies, hormone imbalance, gut health, toxin exposure, or food sensitivities, to name a few. Many doctors miss the root causes affecting their patients because they don't order the right labs.

Finally, receive a personalized treatment plan tailoring nutrition, herbs, and lifestyle tools to your exact needs and to address the root causes. The problem with general protocols is that they are general and fail to account for nuances in care. Sometimes, it may be necessary to prescribe a pharmaceutical or hormone replacement therapy for severe imbalances, but more often than not, we can help you safely manage your symptoms naturally if you reach out for help before symptoms worsen.

There's still time to get on my schedule before I head out on break if you need immediate support. Plus, I'm still running my special discount offer, and details can be found if you scroll to the end of this email.

Another helpful way to add a dose of chill during this season is to incorporate more nervine herbs into your daily arsenal.

Nervines for Anxiety, Stress, & Insomnia

Nervines are a class of plant medicine that soothe and quiet the nervous system. Think of them as nature's answer to a "Chill Pill" or alternative to Xanax.

These herbs act to reduce anxiety, pain, inflammation, and offer sleep support. One of the ways they do this is by helping your body produce GABA, which is an inhibitory brain hormone that fosters calm and relaxation.

Dr. Ray's favorite nervines to use include:

• Chamomile (Matricaria recutita)
• Lavender (Lavandula angustifolia)
• Lemon balm (Melissa officinalis)
• Passion flower (Passiflora incarnata)
• Kava kava (Piper methysticum)
• Valerian root (Valeriana officinalis)
• Skullcap (Scutellaria officinalis)

Caution with use - Herbs are powerful medicine, so be responsible in use. Chamomile isn't recommended for those with allergies to Asteraceae plants. Lavender can be estrogenic if overapplied. Kava can cause liver damage and scaly rashes with long-term and inappropriate use, and is not suitable for children. Most of the herbs, aside from Lemon Balm, are contraindicated during pregnancy, so always consult with an herbal-competent doctor before initiating use.

If you're new to these herbs or are self-prescribing, then I recommend using non-capsule forms of administration to avoid misuse or side effects. These herbs can be enjoyed in a plethora of ways, such as:

• An herbal-infused simple syrup, shrub, or oxymel to flavor mocktails or tea.
• Herbal powder to add to baked goods, such as cookies or a tea cake.
• Infused into sweet almond or jojoba oil to use as a topical massage oil.
• Purchased as an organic therapeutic-grade essential oil for use in an aromatherapy infuser or to make your own fizzy bath/shower bomb.

Below is a mocktail recipe you can make when you need to get cozy and relaxed...

Dr. Ray's "Chill Pill" Merry Mocktail

• 1 cup of strongly brewed Lemon Balm Tea
• Raw, local honey or lavender-infused simple syrup to taste (2 - 3 teaspoons)
• 1/4 cup of 100% Pomegranate or Berry Juice
• 1/2 teaspoon of raw lemon, lime, or ginger juice
• 1 scoop of unflavored magnesium powder
• Ice (optional)
• Splash of sparkling water (optional)
• A slice of lemon, lime, or orange to garnish

Directions: Brew a cup of lemon balm tea, allowing herbs to steep for 10 minutes, then strain and add your sweetener (honey or simple syrup) to dissolve in the tea while warm. Add the juices & magnesium, then stir to mix.

Option to add ice and a splash of sparkling water if you want a chilled drink.

Or, skip the ice and sparkling water to serve it warm if you want a cozy beverage.

Garnish with a slice or peel of a lemon, lime, or orange. Enjoy and relax!

Pro Tips & Substitutions:

• This can be made with chamomile, lavender, or passion flower teas if you don't have any lemon balm handy.
• My preferred magnesium powder is Natural Stacks Magtech Magnesium Lemonade - purchase here if you have a FullScript account.​

We're in the final two weeks of my limited-time offer 100 for 100 Promotion!

Member slots are still available for this incredible price until December 31st.

Become a concierge member for only $100/month!

• A full year of unlimited video visits, support calls, and messaging
• Huge member discounts on supplements and labs
• Personalized treatments and coaching
• Curated wellness education resources

Enroll Now until December 31st. HSA/FSA is accepted.

If you’re new and want to speak to me before enrolling, please feel free to book a free discovery call here.

If you're strongly interested in enrolling but need a lower sliding-scale price, please email me directly (Ray@DrRayND.com) and share your situation. The current offer is already my lowest pricing ever for a concierge membership, and please be considerate that I have mouths to feed too, but if you need help and financial circumstances are a barrier to care, then let's chat to see what is possible. God always provides a way!

Please forward this email to a family member, friend, co-worker, or whoever you think would benefit. The best form of marketing is word-of-mouth! I'm grateful for you!!

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Thank you for reading Reader, and I'll be in touch soon with more helpful tips to have you feel healthy during the holidays!

Love and blessings always,

Dr. Ray

Ph: (603) 546-2966 | Email: Ray@DrRayND.com | Book Here​

Other ways to connect with Dr. Ray:

• New to Dr. Ray? Book a free discovery call here​
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