For many of us, stress and depression are unwelcome guests of the holiday season. Some triggers for holiday sadness are over commitment of time and finances. Despite our best efforts, sometimes the holidays are not perfect. This reality can negatively impact our health. One study found a link between the increase in heart attacks in December and holiday stress. Here are some practical ways to prevent stress and depression this holiday season: 1. Be Honest: The holidays can bring sadness for some. Maybe you have suffered the loss of a loved one, can’t be with family, or you just feel down. Acknowledge what you feel and don’t pretend you feel good when you don’t. 2. Reach Out: If you are feeling alone and isolated seek out others. Look for ways to engage in your community. Volunteering is a great way to connect with others and may lift your spirits. 3. Be Flexible: Families grow and change. Be open to celebrating in new ways and be willing to let go of some traditions that don’t fit anymore. Expect some irritations at family gatherings and have a good time despite them. 4. Acceptance: Friends and family can fall short of our expectations. Accept others where they are and offer forgiveness where you can. Realize what you cannot change. 5. Budget: Overspending during the holidays can cause stress that follows you into the New Year. Decide what you can spend before shopping and stick to it. Remember happiness and joy are not for sale. 6. Plan: There are so many things that we can do during the holiday season. Make and list of things that you usually do during the holidays. Ask yourself is this realistic? Do I enjoy all these things? Do only what is most important to you. Then plan for each thing to make it more manageable. For example, if you host a family gathering here a few things you could include in your plan: buy some food prepared, ask others to bring food, and cook and freeze some things beforehand. 7. Say NO: You have limited time, energy, and money. You cannot do everything. Don’t drag yourself to every event you are invited to because you feel obligated. Avoid stress and feeling resentful by saying NO to some things. 8. Take Care of Your Body: Stick to a healthy diet. Avoid overindulging in food and drink at parties. Eat something healthy before you attend a party to avoid overeating unhealthy things. Be careful with alcohol intake and if you are drinking more to cope with feelings of sadness it can make it worse. Make sure you get enough sleep. Don’t drop your exercise routine. 9. Treat Yourself: Do something each day to refresh your spirit. Choose things that you enjoy and that leave you feeling restored. Maybe quiet time in mediation and prayer, exercise, reading, listening to music, or taking a relaxing bath. 10. Get Help: If you are persistently sad and overwhelmed despite all your efforts. Reach out to your doctor or a mental health provider. Don’t be embarrassed or too proud to acknowledge how you feel and ask for help. LOCAL SOURCES FOR HELP National Alliance on Mental Health (NAMI) Monmouth 732.462.6448 NJ Hope Line 855.654.6735 Content Submitted by Shanda McManus, MD Sources: Managing Holiday Stress – Clevelandclinic.org Stress, Depression, and the Holidays: Tips for Coping – Mayoclinic.org
Finding Ways to Keep Your Joy this Holiday
