Stress, depression and the holidaysTips for coping
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.
By Mayo Clinic Staff
The holiday season often brings unwelcomed guests – stress and depression. And that’s now 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 the holiday stress and depression:
When stress is at it’s peak, it’s hard to stop and regroup. Try to prevent this stress and depression in the first place, especially if the holidays have taken an emotional toll on your past.
1. Acknowledge your feelings. If someone close to you has recently died or you can’t be with your 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 up your spirits and broaden your friendships.
3. Be realistic. The holidays don’t have to 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 your expectations. Set aside grievances until a more appropriate discussion. And be understanding if others get upset or distressed when something goes awry. Chances are they are feeling the effects of the holiday stress and depression, too.
5. Stick to the budget. Before you go gift and food shopping, baking, visiting friends and other activities. Plan your menus and 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 from your agenda to make up for 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 15 minutes alone, without distractions, may refresh you enough to handle everything you need to do. Take a walk at night and stargaze. Listening to soothing music. Find something that reduces stress by clearing your mind, slowing your breathing and restoring your inner calm.
10. Seek professional help if you need it. Despite your best efforts, you may find yourself persistently 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.
Don’t let the holidays become something you dread. Instead, take steps to prevent stress and depression that can descend during the holidays. Learn to recognize your holiday triggers, such as financial pressures or 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.