Sometimes
no matter how much we plan we can find ourselves feeling worn out or
overwhelmed particularly at this time of the year. It is our hope that if
you find yourself in this category you take a moment to rest and regroup.
The Mayo Clinic has a great article on coping with stress and depression
during the holidays. If you find any of these tips helpful feel free to
share with those you love.
Stress and depression can ruin your holidays
and hurt your health. Being realistic, planning ahead and seeking support can
help ward off stress and depression.
The holiday season
often brings unwelcome guests — stress and depression. And it's no wonder. The
holidays present a dizzying array of demands — parties, shopping, baking,
cleaning and entertaining, to name just a few.
But with some
practical tips, you can minimize the stress that accompanies the holidays. You
may even end up enjoying the holidays more than you thought you would.
Tips to prevent
holiday stress and depression
When stress is at its
peak, it's hard to stop and regroup. Try to prevent stress and depression in
the first place, especially if the holidays have taken an emotional toll on you
in the past.
1. Acknowledge your feelings. If someone close to you has recently
died or you can't be with loved ones, realize that it's normal to feel sadness
and grief. It's OK to take time to cry or express your feelings. You can't
force yourself to be happy just because it's the holiday season.
2. Reach out. If you feel lonely or isolated, seek out community,
religious or other social events. They can offer support and companionship.
Volunteering your time to help others also is a good way to lift your spirits
and broaden your friendships.
3. Be realistic. The holidays don't have to be perfect or
just like last year. As families change and grow, traditions and rituals often
change as well. Choose a few to hold on to, and be open to creating new ones.
For example, if your adult children can't come to your house, find new ways to
celebrate together, such as sharing pictures, emails or videos.
4. Set aside differences. Try to accept family members and friends
as they are, even if they don't live up to all of your expectations. Set aside
grievances until a more appropriate time for discussion. And be understanding
if others get upset or distressed when something goes awry. Chances are they're
feeling the effects of holiday stress and depression, too.
5. Stick to a budget. Before you go gift and food shopping,
decide how much money you can afford to spend. Then stick to your budget. Don't
try to buy happiness with an avalanche of gifts. Try these alternatives: Donate
to a charity in someone's name, give homemade gifts or start a family gift
exchange.
6. Plan ahead. Set aside specific days for shopping, baking, visiting
friends and other activities. Plan your menus and then make your shopping list.
That'll help prevent last-minute scrambling to buy forgotten ingredients. And
make sure to line up help for party prep and cleanup.
7. Learn to say no. Saying yes when you should say no can
leave you feeling resentful and overwhelmed. Friends and colleagues will
understand if you can't participate in every project or activity. If it's not
possible to say no when your boss asks you to work overtime, try to remove
something else from your agenda to make up for the lost time.
8. Don't abandon healthy habits. Don't let the holidays become a
free-for-all. Overindulgence only adds to your stress and guilt. Have a healthy
snack before holiday parties so that you don't go overboard on sweets, cheese
or drinks. Continue to get plenty of sleep and physical activity.
9. 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. Take a walk at night and stargaze. Listen to
soothing music. Find something that reduces stress by clearing your mind,
slowing your breathing and restoring inner calm.
10. 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 a while, talk to your doctor or a mental health
professional.
Take control of the
holidays
Don't let the holidays
become something you dread. Instead, take steps to prevent the stress and
depression that can descend during the holidays. Learn to recognize your
holiday triggers, such as financial pressures or personal demands, so you can
combat them before they lead to a meltdown. With a little planning and some
positive thinking, you can find peace and joy during the holidays.
We hope you have a
wonderful time this holiday season! Share that holiday cheer by simply
sharing your beautiful smile!
Dr. Clark & Team
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