It’s pretty clear from all the holiday decorations and carols playing in the malls that the Holiday Season is upon us. Here comes the whirlwind of parties, pot-lucks, gift-giving, decorating, baking and a whole myriad of other activities! It’s no wonder we’re feeling stressed already! For many, the biggest source of holiday stress is family -- the family dinner, the obligations, and the burden of family tradition. And if you’re fighting clinical depression, or have had depression in the past, the holiday stress can be a trigger for more serious problems. If the holidays are stressful for you, you're not alone. When stress is at its peak, it's hard to stop and regroup. With some practical tips, you can minimize the stress and depression that often accompany the holidays. You may even end up enjoying the holidays more than you thought you would!
Recognize holiday triggers
Learn to recognize some common holiday triggers, so you can disarm them before they lead to a meltdown:
Family & Traditions. Holidays can make people feel out of control. We feel at the mercy of our relatives or steamrolled by the sheer force of family tradition. But you have a say. The key is to take some control over the holidays, instead of letting them control you.
Finances. With the added expenses of gifts, travel, food and entertainment, the holidays can put a strain on your budget — and your peace of mind. Not to mention that overspending now can mean financial worries for months to come.
Physical demands. Even die-hard holiday enthusiasts may find that the extra shopping and socializing can leave them wiped out. Being exhausted increases your stress, creating a vicious cycle. Exercise and sleep — good antidotes for stress and fatigue — may take a back seat to chores and errands. To top it off, burning the wick at both ends makes you more susceptible to colds and flu.
Identify the things you can change
- Challenge your assumptions. Ask yourself, ‘Why am I doing things that make me miserable?” Think about the reasons why you engage in these holiday traditions and then think about the reasons why you shouldn’t. Can you drop some traditions, change others and create new ones that simplify your life? There’s no rule that says you have to keep doing things the same way every year. Your gut feeling may be “Disaster!” but ask yourself “What would really happen?” Is it really that bad or will people get used to the new tradition or change you’re creating?
- Plan and Budget. Set aside specific days for shopping, baking, visiting friends and other activities. Plan your menus and gifts, and then make your shopping list. Decide in advance 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.
- 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.
- 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. Take a multi-vitamin, especially one that contains Vitamin B. Continue to get plenty of sleep and physical activity whenever possible. If activity is taking a back-seat, try incorporating it into your holiday activities, such as parking farther away from the stores when going shopping.
- Take a breather. This sounds like a no-brainer, but sometimes we forget to take deep breaths and really give our bodies the oxygen we need. Make some time for yourself. Spending just 10 minutes alone, without distractions, may refresh you enough to handle everything you need to do. Try some breathing meditation; visualize yourself breathing in serenity and breathing out stress. Listen to soothing music. Find something that reduces stress by clearing your mind, slowing your breathing and restoring inner calm.
With a little planning, a few minor but significant changes, and a focus on simplifying things, this holiday season can bring the love and joy it was meant to bring, and leave you feeling fulfilled rather than drained.
There’s more about depression around the holidays here.
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