Posted December 16th, 2014
By Kris Powers
What with the fast pace of the holiday season (entertaining, shopping, parties, baking, etc.) it’s no wonder that stress and depression can invite themselves into your holiday festivities. With a little planning you can minimize the stress and anxiety that often accompany the holiday season.
1. Plan ahead. Make a calendar and schedule days for shopping, baking, and activities you enjoy (including taking care of yourself!). Think about what energizes you; is it a walk, a nap, curling up by the fire reading a good book? Schedule these on your calendar as you would any other appointment. Mealtimes get you stressed? Plan your menus and create your shopping list ahead of time. You’ll have all of the ingredients you need on hand to prepare your meals.
2. Build a budget. Before you shop for groceries or gifts, realistically look at how much money you can spend. Make staying within your budget a game; you’ll feel great when you win (and when the credit card bills come in January!)
3. Your feelings matter. If you find yourself missing loved ones during the holiday season, take time to express your feelings. You can talk to a friend or reach out to support group. If someone close to you has recently passed away, realize that the sadness and grief that you feel are part of the healing process.
4. Join. If you feel lonely or isolated, seek out community, religious, self help or other social groups. Offering a sympathetic ear, encouragement and companionship to others, in turn can bring us joy. Volunteering your time to help others also is a good way to lift your spirits and develop friendships.
5. Just say no. If you have a tendency to say “yes” to every invitation or request for help – you may end up feeling both overwhelmed and resentful this holiday season. The holiday season brings its own fair share of stress; agreeing to participate in every fundraiser or attend every social event will only lead to potential burnout. Pick a few things that bring you joy and peace and say “no” to the rest.
6. Nobody is perfect. Seeking perfection can be overwhelming. Think over your holiday traditions and determine which ones truly bring you and your family joy. Let go of the rest; and be on the lookout for new traditions that might be even better! As children get older, the opportunities for volunteering increase – perhaps you and your family will find a new holiday tradition that will help you celebrate the season together.
7. Family. Need I say more? With the blessings of family comes a certain amount of stress at family gatherings. Come up with an action plan before you head over to Uncle Jim’s. Perhaps a code word that your spouse or another relative knows that means “help me”. Remember, it’s always okay to remove yourself from a stressful situation and take a breather. Go outside and get some fresh air or join the kids in a game of touch football.
8. Include healthy habits.
o If you are tempted to overeat during holiday gatherings; have a healthy snack beforehand. And make sure to drink plenty of water before, during and after the event!
o The business of the season can interfere with your normal sleep routine. Try to go to sleep and wake up at the same time every day. And make your bedroom a peaceful oasis designed for optimal rest. Invest in light blocking shades, or purchase an inexpensive eye mask and ear plugs. Whatever it takes to get your “zzz’s” in.
o Exercise should remain a priority. Not only can a walk improve your mood, it can help burn off any extra calories you may have indulged in during last night’s pot luck! Also consider your exposure to daylight. Seasonal affective disorder, or SAD, can be treated by long walks during daylight hours or exposure to a light box for about 30 minutes a day.
9. Take a break. Just 15 minutes alone can make all the difference. Go for a walk, lie down and listen to some music, take a bubble bath. Whatever it takes to calm your mind and instill inner peace – make time for it!
10. Seek professional help. If, despite your best efforts, you find yourself unable to shake the blues, are feeling lower than usual, unable to sleep, or feeling hopeless, it’s time to talk to your doctor or a mental health professional. Don’t put it off for another day! They are trained to look for signs of depression and anxiety and may have suggestions to help you greet each new day with renewed hope!
Sources:
http://www.mayoclinic.org/healthy-living/stress-management/in-depth/stress/art-20047544
http://www.health.com/health/gallery/0,,20550695_last,00.html
