Stress, depression and the holidays: 12 tips for copingMayo Health Clinic information 10/06
Stress and depression can ruin your holidays and affect your health. Being realistic, planning ahead and seeking support can help ward off stress and depression.For some people, the holidays--Thanksgiving through New Years-- bring unwelcome guests — stress and depression. And it's no wonder. In an effort to pull off a perfect Hallmark holiday, you might find yourself facing a dizzying array of demands — work, parties, shopping, baking, cleaning, caring for elderly parents or kids on school break, and scores of other chores. So much for peace and joy, right? Actually, with some practical tips, you can minimize the stress and depression that often accompany the holidays. You may even end up enjoying the holidays more than you thought you would. The trigger points of holiday stress12 pre-emptive strategies for holiday stressWhen stress is at its peak, it's hard to stop and regroup. Take steps to help prevent normal holiday depression from progressing into chronic depression. Try these tips: § Acknowledge your feelings. If a loved one has recently died or you aren't near your loved ones, realize that it's normal to feel sadness or grief. It's OK now and then to take time just to cry or express your feelings. § Seek support. If you feel isolated or down, seek out family members and friends, or community, religious or social services. They can offer support and companionship § Be realistic. As families change and grow, traditions often change as well. Hold on to those you can and want to. But understand in some cases that may no longer be possible. § Set differences aside. Try to accept family members and friends as they are, even if they don't live up to all your expectations. Set aside grievances until a more appropriate time for discussion. With stress and activity levels high, the holidays might not be conducive to making quality time for relationships § Stick to a budget. Before you go shopping, decide how much money you can afford to spend on gifts and other items. Then be sure to stick to your budget. § Plan ahead. Set aside specific days for shopping, baking, visiting friends and other activities. Plan your menus and then make one big food-shopping trip. § Learn to say no. Believe it or not, people will understand if you can't do certain projects or activities. If you say yes only to what you really want to do, you'll avoid feeling resentful and overwhelmed § Don't abandon healthy habits. Don't let the holidays become a dietary free-for-all. Some indulgence is OK, but overindulgence only adds to your stress and guilt. § Take a breather. Make some time for yourself. Spending just 15 minutes alone, without distractions, may refresh you enough to handle everything you need to do. Steal away to a quiet place, even if it's the bathroom, for a few moments of solitude. Take a walk at night and stargaze. Listen to soothing music. Find something that clears your mind, slows your breathing and restores your calm. § Rethink resolutions. Resolutions can set you up for failure if they're unrealistic. Don't resolve to change your whole life to make up for past excess. Instead, try to return to basic, healthy lifestyle routines. Set smaller, more specific goals with a reasonable time frame. § Forget about perfection. Holiday TV specials are filled with happy endings. But in real life, people don't usually resolve problems within an hour or two. § Seek professional help if you need it. Despite your best efforts, you may find yourself feeling persistently sad or anxious, plagued by physical complaints, unable to sleep, irritable and hopeless, and unable to face routine chores. If these feelings last for several weeks, talk to your doctor or a mental health professional. You may have depression. Have it both waysRemember, one key to minimizing holiday stress and depression is knowing that the holidays can trigger stress and depression. Accept that things aren't always going to go as planned. Then take active steps to manage stress and depression during the holidays. You may actually enjoy the holidays this year more than you thought you could. Mayo Clinic Health Information This message is brought to you as part of the “Healthy Minds/Healthy Bodies” educational campaign sponsored by Gage County Coalition PATCH/ Beatrice Community Hospital, Blue Valley Mental Health Center, and Gage County MAPS. For further information and resources, contact Sharon Langvardt, MS, LCMFT, Blue Valley Mental Health Center, (402) 228-3386, bluevalley@alltel.net. Or at BPS 223-1500 Ext 1882.
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