The holiday season often brings unwelcome guests — stress and depression. And it’s no wonder. The holidays present a dizzying array of demands — shopping, cleaning and baking, to name just a few. Add to that the COVID-19 pandemic, which may have drastically changed any holidays plans. 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.
Acknowledge your feelings. If someone close to you has recently died or you can’t be with loved ones this year because of the coronavirus, realize that it’s normal to feel sadness and grief. It’s alright to take time to cry or express your feelings. You can’t force yourself to be happy just because it’s the holiday season.
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.
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.
Plan ahead. Set aside specific days for shopping, baking and other activities. Plan your menus and then make your shopping list. That’ll help prevent last-minute scrambling to buy forgotten ingredients.
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
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. 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 lost time.
Don’t abandon healthy habits. Don’t let the holidays become a free-for-all. Overindulgence only adds to your stress and guilt.
Try these suggestions:
• Get plenty of sleep
• Incorporate regular physical activity into each day
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. Find something that reduces stress by clearing your mind, slowing your breathing and restoring inner calm.
Some options may include:
• Taking a walk at night and stargazing
• Listening to soothing music
• Getting a massage
• Reading a book
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.
Based on article by the Mayo Clinic at https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress/art-20047544
BHS provides comprehensive behavioral health services to employers and their beneficiaries which are high quality, cost effective, uniformly accessible, and managed within a least restrictive treatment approach. BHS is the parent company of Safety First.