Wellness Unmasked: Holiday Mental Health Crisis: How Parents Can Protect Kids from Stress, Anxiety & Social Media

Summary

The Clay Travis and Buck Sexton Show – "Wellness Unmasked: Holiday Mental Health Crisis: How Parents Can Protect Kids from Stress, Anxiety & Social Media"

Host: Dr. Nicole Saphier
Guest: Holly Swenson (author, registered nurse, mother of four)
Release Date: December 9, 2025

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Overview

In this special "Wellness Unmasked" episode, Dr. Nicole Saphier tackles the mounting crisis of youth and family mental health during the holiday season. She welcomes Holly Swenson, author of Stop Drop, Grow and Glow, to share practical advice on supporting both parents and children through stress, social pressures, and the particular challenges amplified by social media and seasonal changes. With warmth and directness, the conversation blends medical insight, personal experience, and hands-on strategies to help families find resilience and deeper connection in trying times.

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Key Discussion Points & Insights

The Duality of the Holidays: Joy vs. Stress

• Holidays Can Amplify Both Positive and Negative Emotions

  • While celebrations bring families together, others face loneliness and stress (02:38–04:04).
  • Kids are especially sensitive to family and social dynamics this time of year.

• Quote:

  • “The holidays are a joyful time for many, but it's important to point out this time of year isn't joyful for all children... There are a lot of realities in today's world that unfortunately our children are living with.” – Holly Swenson (04:04)

Warning Signs: How Parents Can Monitor Kids’ Mental Health

• Children Often Express Distress Through Behavior

  • Look for regression, clinginess, or dependence in younger children (05:05).
  • Physical signs: headaches, stomachaches, appetite and sleep disruptions.
  • Mood changes: irritability, mood swings, withdrawal.

• Quote:

  • “Children often act out versus verbalize their feelings. So you might…see regression in some of our younger children… more clingy, more dependent.” – Holly Swenson (05:05)

• Family Routines as a Buffer

  • Prioritize in-person connection: mealtimes, family games, daily check-ins (05:50).

The Impact of Social Media and Screen Time

• Concerns With Digital Overload

  • More screen time means less face-to-face with parents and peers (04:43–06:09).
  • Both parents and children model behavior off each other.

• Parental Responsibility

  • Limiting devices at dinner and in bedrooms; avoiding device use as convenient “distraction” (06:09–07:21).

  • Quote:

    • “Parents are the best examples for their kids. Parents are on social media and on their phones just as much, maybe even more than their kids are. The phone should not be out at the dinner table.” – Dr. Nicole Saphier (06:37)

• On Government Regulation

  • Australia’s ban on social media under 16 noted; both agree home practices are as crucial as regulation (06:09–07:21).

Seasonal Affective Disorder (SAD) – Real Consequences of Winter

• Geographical and Seasonal Impact

  • Less sunlight, especially in colder climates, can affect kids’ and parents’ moods (07:56).
  • Vitamin D supplementation and outdoor exposure important.

• Quotes:

  • “For any of our families living in colder climates…like for our family we end up giving our boys vitamin D to help buffer because a lot of people are low…This can impact the way you’re feeling.” – Holly Swenson (08:02)

  • “Seasonal affective disorder…is absolutely real and it is physiologic…not just in your head.” – Dr. Nicole Saphier (08:32)

Conscious Parenting and Self-Care

• Framework from Stop Drop, Grow and Glow

  • Swenson outlines her approach: fostering parent self-awareness, processing past trauma, and promoting mindfulness, self-care, and healthy routines (12:57–14:41).

• Quote:

  • “Self care…is really a necessity. It’s not a luxury…If you’re not sleeping, you’re not going to feel good.” – Holly Swenson (13:40)

• Taking Care of Parents Equals Taking Care of Kids

  • “If you’re not taking care of yourself, you're not going to be able to be there for other people. So self care is not vanity, it's not being selfish...taking care of ourselves is actually taking care of those around us.” – Dr. Nicole Saphier (14:41)

• Rituals of Self-Grounding

  • Swenson: Meditation/prayer in the morning sets a positive tone (15:12).
  • Saphire: Morning exercise energizes her for the parental “chaos” (15:53).

Practical Tips for Surviving the Holidays

(16:32–19:39)

• For Parents:

  • Routine self check-ins: body scans for physical tension, mindful awareness.
  • Carve out 20 minutes daily for yourself—even small acts go far.

• For Kids:

  • Monitor for overstimulation, sugar highs, exhaustion.
  • Build in moments of quiet: reading, herbal tea, device-free downtime.
  • Don't over-schedule; down time is not a deficit.
  • Encourage (not fill) boredom—creativity and reflection stem from unstructured moments.

• Quote:

  • “Boredom is where creativity stems, and we really have lost connection with that. So I am totally on board with what you're saying. I think boredom is really an underutilized practice to partner with.” – Holly Swenson (19:09)

• Whole Family Fun:

  • Board games, cards, active play—real connection comes from simple, tech-free moments.

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Notable Quotes & Memorable Moments

• On Digital Devices & Parental Example

  • “My kids know more about VPNs than I do. If they want to get on social media, they're going to get on. So…parents are the best examples.” – Dr. Nicole Saphier (06:22)

• On Seasonal Affect and Vitamin D

  • “For any of our families living in colder climates…we end up giving our boys vitamin D to help buffer because a lot of people are low…” – Holly Swenson (08:02)

• On Self Care

  • “When I don’t take care of myself, I’m not as effective at taking care of my family, my children, even the work I do.” – Holly Swenson (15:12)

• On Boredom and Creativity

  • “Boredom is where creativity stems, and we really have lost connection with that.” – Holly Swenson (19:09)

• Parent as Facilitator, Not Entertainer:

  • “It is not my role to entertain you…Kids are never too young to just sit and meditate and think…” – Dr. Nicole Saphier (18:21)

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Timestamps for Key Segments

• Holiday Stress and Kids' Mental Health Realities: 02:38–04:43
• Warning Signs for Parents: 05:05–06:09
• Social Media and Parental Modeling: 06:09–07:21
• Seasonal Affective Disorder/Seasonal Wellness: 07:56–08:32
• Importance of Self-Care for Parents: 12:57–15:53
• Holiday Survival Tips: 16:32–19:39
• Endnotes and Takeaways: 19:53–20:47

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Final Takeaways

• The holidays can intensify all emotions—parents should proactively check in with kids and themselves.
• Face-to-face time and unplugged routines are crucial to buffer mental health challenges.
• Modeling healthy habits—and explicitly making time for self-care—gives children emotional stability and lifelong tools.
• Don’t fear downtime for yourself or your kids. Boredom is fertile ground for creativity and connection.
• Ground daily family rituals in warmth, presence, and mindfulness to promote resilience.

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Further Resources

• Holly Swenson’s Book: Stop Drop, Grow and Glow available on Amazon, Barnes & Noble, Audible, and other book retailers (19:44).

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This episode provides compassionate, actionable steps for any family navigating the complex interplay of stress, tradition, and togetherness during the holiday season.

Transcript

[Kal Penn]

Hey audiobook lovers. I'm Kal Penn.

[Ed Helms]

I'm Ed Helms.

[Kal Penn]

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[Ulta Beauty Announcer]

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[Lowe's Announcer]

Stay cozy, stay home and save big online during Lowe's December deal drops. Because honestly, why go anywhere when the deals come to you? Check this out. Lowe's is going to give you two free select tools from dewalt, Craftsman or Cobalt when you buy a select battery or combo kit. Yep, two tools free. It's basically a holiday miracle. Plus, rewards members get free standard shipping all month long. Yet another reason not to leave your couch. Kick back, click around. Let the savings roll in. Shop new December deal drops on lowe's.com every week this month. Fresh deals, cozy vibes, zero effort.

[Dr. Nicole Safire]

Welcome to Wellness unmass I'm Dr. Nicole Safire, and today's show is a great one because we are in the thick of the hustle and bustle of the holiday season, which can be a wonderful time for many. It is a time for joy and family and together togetherness and celebrations and rooting ourselves in our faith or whatever it is that we believe in. But the holiday season can be tough. It can be tough on a lot of people, some people who are dealing with loneliness. It can be stressful for kids. It can be stressful for adults. And it's really important that we take the time to acknowledge what we're all dealing with. And I am very excited that we have author Holly Swenson. She has a new book called Stop Drop, Grow and Forming Deeper and more joyful connections with yourself and your children. She's also a registered nurse and a mother of four, so she obviously knows a little bit what she's talking about, and I'm very excited to have her on today. Thanks for joining Wellness Unmass.

[Holly Swenson]

Hi, Nicole. Thank you for having me.

[Dr. Nicole Safire]

Absolutely. So I have been talking about, you know, mental health, obviously the mental health crisis that we find ourselves in this country, not only just kids, but adults, too. This isn't new news. In fact, we've been talking about this for the last five to 10 years. It's only just rapidly gotten worse throughout Covid. But I'm always so cautious to talk about it even more as we enter the holiday seasons because, as you know, the holidays, that can be a warm, wonderful time for people, but it can also be tough for others. Talk to us a little bit about it.

[Holly Swenson]

Yeah, you're so right. I mean, the holidays are a joyful time for many, but it's important to point out this time of year isn't joyful for all children. I mean, as much as we would like it to be, there are a lot of realities in today's world that unfortunately our children are living with. There's a lot of anxiety, a lot of depression, and children are incredibly sensitive. And so if there are things going on at home, in the school, socially, it can really play out in not a good way for our children. And so I think just having awareness, having conversation about this, bringing this to the forefront for our adults, our parents, it's really important so that they can keep a pulse on what's going on with their children, especially this time of year.

[Dr. Nicole Safire]

So for, you know, talking to parents, because a lot of parents, they always like to say, my kid's doing just fine. You know, not everyone is as in tune. Especially as we have a rise in digital media, social media kids are spending more time there and less face to face time with their peers, teachers and even their parents. So what are some warning signs for parents to be checking in on their kids to make sure that they're doing okay?

[Holly Swenson]

Right. Well, you know, I think what you want to watch out for. Well, first of all, it's really important to note that children often act out versus verbalize their feelings. So you might, you know, you might also see regression in some of our younger children. So milestones that they've hit, they might be reverting back to, to things that they had already previously mastered so they can become more clingy, more dependent. And, you know, and I think it's also important to just look out for things like changes in appetite or sleep. They might be oversleepy, trouble sleeping, they might be suffering from headaches or stomach aches. They might even be having increased irritability or mood swings. So those are some basics to really keep an eye out for, you know, and I think it's also important to really try to have good, you know, I think good making time to really have that person in person contact with your children. So a lot of children are also really dependent on their screens and making time to, you know, have family games, making sure you're really connecting at mealtimes. That sort of thing is gonna also help to buffer any of this going on this time of year.

[Dr. Nicole Safire]

You know, it's interesting you mentioned mealtimes because I was, you know, I've been talking a lot about social media use in kids and one of the things that we're starting to see is there's a push for a ban on kids for, to restrict it to certain ages. Australia is getting ready to do a ban. I think it's for age 16 for me. I think it's a great idea to be restricting kids from social media. I think kids are going to be kids. I mean, my kids know more about VPNs than I do. If they want to get on social media, they're going to get on social media. And so while I do think there is a role for government in terms of strict age verification, making sure that big tech's being held liable for some of their malicious targeting campaigns of kids, I also think a lot of it comes from the home as well. Parents are the best examples for their kids. Parents are on social media and on their phones just as much, maybe even more than their kids are. So if they're exhibiting that behavior, the Kids are going to as well. The phone should not be out at the dinner table. I personally don't think phones should be going upstairs with kids. And I don't know why people put pads and phones in their kids hands in the car. All of this really just does away from that social interaction and these important times when you're supposed to be talking and checking in with your kids.

[Holly Swenson]

You're so right. And you know, we have four children of our own. So I'm, you know, I'm walking this path with everyone else out there who's raising children. And those are two areas that we're really strict on in our house too, of no phones at the dinner table and no phones in the bedroom. And I think that's a great place to start because it is doing damage to our children. And that is also a big part of why we're seeing an uptick in anxiety and depression. And the other thing I think that's important here to mention for our families who live in colder that you may watch out for. So yes, the social piece, but also the reality with the weather. The seasonal affective disorder.

[Dr. Nicole Safire]

I love this. I love this. Stop that and say I love that you're talking about this. Keep going.

[Holly Swenson]

Well, I live in Montana and so we, we live with this is we have cold dark days. I mean we're, the sun is starting to set around 4:30 here. And so for any of our families living in colder climates also just keep this in your periphery because like for, for our family we end up giving our boys vitamin D to help buffer because a lot of people are low with vitamin D and this can impact the way you're feeling. So I also want to just plant that seed for, for any families who are living in colder, darker places this time of year.

[Dr. Nicole Safire]

Yeah. And full disclosure, you're a registered nurse, so you're obviously well in tuned on this. I'm a medical doctor. I think we could talk about this, you know, until we're blue in the face. But seasonal affective disorder, it is absolutely real and it is physiologic. And it's not just in your head. There's physiological changes that happen from our decreased exposure to the sun, specifically our lack of vitamin D. Here in my household, we're the exact same weight. We try to get that natural sunlight as much as possible. I literally make my kids go out in the cold when the sun is out, roll up their sleeves. Just that 15 minutes of sun on the skin being absorbed is important. Taking the supplements, great things. We actually always plan a sunny vacation in January. Just knowing that that's like the epicenter of the darkness for us because I know that my family needs that desperately. So I, I think keeping that in mind is really important. It's great that you brought that up. More Coming up on Wellness unmasked with Dr. Nicole Safire.

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[Kal Penn]

Hey, audiobook lovers. This week on the podcast I'm sitting down with musician, producer and walking encyclopedia Questlove. We're talking about Mark Ronson's memoir, Night how to be a DJ in 90s New York City. All right, like we talked about before, Mark Ronson found sanctuary in the DJ booth. What's a tool or piece of equipment in the studio or on stage that gives you the most control?

[Ed Helms]

So I have two microphones on stage. We have the microphone that you hear as the audience. Then we have a second microphone in which we communicate with each other. I feel like that second microphone kind of saved all of our friendships. No band likes each other after 20 years or 25 years. The Beatles broke up in seven and a half years and we're going on 35.

[Kal Penn]

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[Holly Swenson]

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[Holly Swenson]

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[Lowe's Announcer]

Stay cozy, stay home and save big online during Lowe's December deal drops. Because honestly, why go anywhere when the deals come to you? Check this out. Lowe's is going to give you two free select tools from dewalt, Craftsman or Cobalt when you buy a select battery or combo kit. Yep, two tools free. It's basically a holiday miracle. Plus, rewards members get free standard shipping all month long. Yet another reason not to leave your couch. Kick back, click around, let the savings roll in. Shop new December deal drops on Lowe's.com every week this month, fresh deals, cozy vibes, zero effort.

[Ulta Beauty Announcer]

Ulta Beauty's big holiday beauty sale is back with up to 50% off. Must have gifts. Shop irresistible deals like the Shark Beauty Flex Style and Benefit cosmetics. Travel size mascaras with new offers weekly same day pickup or delivery. And our trusted associates. We make holiday shopping effortless. Head into Ulta Beauty today. Ulta Beauty gifting happens here.

[Dr. Nicole Safire]

You wrote a book. Tell me about your book.

[Holly Swenson]

Yeah, so I wrote a book called Stop, Drop, Grow and Glow. And this book is really rooted in conscious parenting. So helping people to wake up more fully in their lives. I think for so many parents especially they carry stuff with them when they step into parenthood that maybe they haven't processed and it's really keeping them from living in the present with their children or it's impacting their relationships. And so I wanted to create something that would help people awaken more fully, really cultivate more self awareness of how they're showing up, how their actions are impacting their children, even their significant other. And so my book really builds on itself. And so it's, you know, stop, Drop, ground, Glow. It's the framework is where the magic happens. And so it's, it's, it asks you to go deeper, I think, than a lot of parenting books and look at, you know, really hold that mirror up to yourself and see how you're doing, how you're feeling. I think it's important to nurture the individual but also to take care of the parents. So I think those, those two parts of who you are as a mother or father need to be tended to separately. Another big part of my book is self care that I really, you know, for me being a mother of four, I have found partnering with self care on a daily basis is really a necessity. It's not a luxury. So that's something I really drive hard, drive home hard in my book as well. But it really is, it's a ground up. It's also asking people to release any drama, trauma, any personal, past lived experience experiences that are keeping them from living in the now and leaning on habits that are really going to help them expand, transform in their lives. So things like mindfulness, diet, exercise, promoting really healthy sleep, hygiene so that you know you can function. If you're not sleeping, you're not going to feel good. And also thanking your children for all they've taught you. As much as we teach our children, our children are teaching us just as much, if not more every single day.

[Dr. Nicole Safire]

You know, I think it's so important that you talk about self care. You know, I kind of say to myself, but I also say to my patients that you're no good for anyone else if you're not taking care of yourself. So as mothers, we intrinsically want to take care of everyone. But if we're not focusing and really carving out that time for ourselves, then we're running ourselves dry and we're not going to be able to be there for other people. So self care is not vanity, it's not being selfish, it's taking care of ourselves is actually taking care of those around us. You just have to change that mindset a little bit.

[Holly Swenson]

Absolutely. And it's not easy to do because I think a lot of us grew up with that programming that it is a selfish act. And what I've found is when I, when I don't take care of myself, I'm not as effective at taking care of my family, my children, even the work I do. But when I make time every day, even if it's five minutes, even if you don't have a lot of extra time, learning to get quiet, learning how, you know, like for me, one of the things that I've really partnered with is doing meditation and prayer every morning before my family gets up. And that has been tremendously beneficial because when I receive my children, I'm operating from a grounded, more mindful, more loving space and it sets the tone for my day. So it can be, you know, show up differently for each, each person. But for me it's been very beneficial.

[Dr. Nicole Safire]

You know, in the morning is when I do my workout one, because I'm terrible at working out in the evenings, I really crash towards evening time. And I'm an early person, but it's the same thing. I get my workout done, I feel accomplished, my blood is flowing, my endorphins are going, I'm setting precedent for the day, and when I get to my children, I am already feeling good for the day. And it's not just like dragging myself out of bed and saying, okay, kids, now when we've got breakfast and get our bags ready and everything, just to get everyone out the door. I think it's really important for parents to take that time in the morning to kind of set the tone for their day before they enter the beautiful chaos that is the life of motherhood.

[Holly Swenson]

Absolutely.

[Dr. Nicole Safire]

Heading into the holidays, you know, we're a couple weeks away. What are some tips for parents? Like what concrete steps, what can they be doing right now to check in with themselves, checking in with their kids a little bit more and getting through this crazy time of year?

[Holly Swenson]

Yeah, well, I think a great place to start is really just doing like a body scan of like, how are you doing? You know, and you might even feel like physical tightness in your body somewhere. You know, maybe you get headaches, maybe you start just start noticing what your body is telling you and start connecting that mind with the heart center. That's going to help tremendously. Start noticing in your own body what you need. And you know, if you're. And if you're somebody that doesn't give much to yourself, maybe invite a little bit of that, you know, as much as you're giving to other people. Start penciling yourself in maybe 20 minutes a day just to start feeling a shift in your life. So you can start small, but what you're going to find is the more you start noticing, the more you start showing up for yourself, the better you're going to feel, the better able you're going to be able to care for those around you and for your children, I think, really notice how they're doing. I mean, this time of year is joyful, but it can also be stressful. A lot of times children are overstimulated over sugared. And so notice when your kids need some quiet, you know, you can go, go, go. You can do the events, you can do the holiday parties, but also make time every day to get quiet with your children and maybe help them unwind in a way that's not stimulated. So making time, you know, maybe it's the end of the day where you curl up with a book or you make a cup of chamomile tea, or you, you know, you know, you have a quiet space in your home where they can just like unplug and unwind. So I think aware of what you need and noticing what your children might need, because children don't always even know what it is they need. But you as a parent might be Able to see that, hey, they need a little bit of a breather. And I'm going to help them find that calm, if that's what's needed.

[Dr. Nicole Safire]

I think that's so important, finding those moments of calm, especially with the hustle and bustle of the holidays. We, as a family, we've been trying to do board games on the nights where we don't really have anything. TVs are off, phones are away. Playing some board games. You know, sometimes my kids will tell me, I'm bored. Why can't I do. Why can't I watch a movie? And I'm like, it is not my role to entertain you. You have a lot of things you could find in this house you can do, or you can just lay there and contemplate. Like, kids are never too young to just sit and meditate and think. So as parents, it is not our role in life to entertain them. We don't have to fill each moment of their schedule. But if you're not going to have them doing activities like any sort of extracurricular, you can't just then give them a digital device to fill that space, let them be in that space. I think that's so important for these younger generations.

[Holly Swenson]

Boredom is where creativity stems, and we really have lost connection with that. So I am totally on board with what you're saying. I think boredom is really an underutilized practice to partner with. And I will also share. Last night we pulled out cards and we played cards for half an hour. We were giggling as a family. And it doesn't take much, but just making time, whether it's a board game, card game, even, you know, throwing the ball with your kid, it doesn't take much, but. But making time every day to go there with them, it's. It's so meaningful, and it's going to help them find more presence in their life.

[Dr. Nicole Safire]

Well, Holly, thank you so much. I think this will benefit a lot of people. Where can people find your book?

[Holly Swenson]

Yes, you can find my book on Amazon, Barnes and Noble, anywhere you buy your books. It's also available on Audible and anywhere you buy your audiobooks.

[Dr. Nicole Safire]

I love it. Thanks so much for joining Wellness Unmast.

[Holly Swenson]

Thank you very much.

[Dr. Nicole Safire]

This was a great conversation with Holly. I think we all know that we are in the midst of a mental health crisis here in the United States. It started over a decade ago. It only got worse throughout. Covid parents. We have to stop blaming everyone around us for what's going on with their kids. Yes, Covid, yes. The schools. Yes, digital content, social media, all of it. But it all really comes down to what's happening in the home. Be an example for your kids. Make sure you're checking in with them. They're only young once. Prioritize your time with them, that face to face interaction and it's the best thing you can do. And by the way, just like we were saying, take care of yourself. Because if you're not taking care of yourself, you're not gonna be good for anyone else around you. That's it for today. I'm Dr. Nicole Safire. Thanks for listening to wellness en masse on iHeartRadio. You can also find us on Apple Podcasts, wherever you get your podcasts and we'll see you next time.

[Kal Penn]

Hey audiobook lovers. I'm Kalpen, I'm Ed Helms. Ed and I are inviting you to join the best sounding book club you've thrown ever heard with our new podcast, Earsay, the Audible and iHeart Audiobook Club.

[Ed Helms]

Each week we sit down with your favorite iHeart podcast hosts and some very special guests to discuss the latest and greatest audiobooks from audible.

[Kal Penn]

Listen to Earsay on America's number one podcast network, iHeart. Follow Earsay and start listening on the free iHeartradio app today.

[Ulta Beauty Announcer]

Ulta Beauty's big holiday beauty sale is back with up to 50% off. Must have gifts shop irresistible deals like the Shark Beauty Flex, Style and Benefit Cosmetics, travel size mascaras with new offers weekly same day pickup or delivery and our trusted Associates. We make holiday shopping effortless. Head into Ulta Beauty today. Ulta Beauty Gifting happens here.

[Lowe's Announcer]

Stay cozy, stay home and save big online during Lowe's December deal drops because honestly, why go anywhere when the deals come to you? Check this out. Lowe's is going to give you two free select tools from dewalt, Craftsman or Cobalt when you buy a select battery or combo kit. Yep, two tools free. It's basically a holiday miracle. Plus rewards members get free standard shipping all month long. Yet another reason not to leave your couch. Kick back, click around, let the savings roll in. Shop New December deal drops on Lowes.com every week this month, fresh deals, cozy vibes, zero effort.

[TJ Maxx Announcer]

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