Avoiding Holiday Depression

The holiday season is a time of joy, cheer, parties and family-oriented gatherings. But it can also be a time of self-evaluation, loneliness and anxiety about an uncertain future, causing "holiday blues."

Many factors cause holiday blues such as increased stress and fatigue, unrealistic expectations, over-commercialization, financial constraints and the inability to be with family and friends. Increased demands of shopping, parties and houseguests can also cause tension. Even people who do not become depressed can develop other stress reactions during the holidays, such as headaches, excessive drinking, overeating and difficulty sleeping.

Although many people become depressed during the holiday season, even more respond to the excessive stress and anxiety once the holidays have passed. This post-holiday letdown can be the result of emotional disappointments experienced during the preceding months, as well as the physical reactions caused by excess fatigue and stress.

There are several ways to identify potential sources of holiday depression that can help you head off the blues:

s Keep expectations manageable. Set realistic goals for yourself. Pace yourself. Organize your time. Make a list and prioritize the most important activities. Be realistic about what you can and cannot do.

s Remember that the holiday season does not automatically banish reasons for feeling sad or lonely. There is room for these feelings to be present, even if you choose not to express them.

s Let go of the past. Don’t be disappointed if your holidays are not like they used to be. Life brings changes. Each holiday season is different and can be enjoyed in its own way. Look toward the future.

s Do something for someone else. It is an old remedy, but it can help. Try volunteering some time to help others.

s Enjoy holiday activities that are free, such as driving around to look at holiday decorations. Go window shopping without buying anything.

s Don’t drink too much. Excessive drinking will only make you more depressed.

s Don’t be afraid to try something new. Celebrate the holidays in a way you have not done before.

s Spend time with people who are supportive and who care about you. Reach out to make new friends if you are alone during special times. Contact someone you have lost touch with.

s Find time for yourself. Don’t spend all of your time providing activities for your family and friends.

Signs of depression can also include: noticeable weight loss/gain, difficulty sleeping, lack of energy, loss of interest in usual activities and thoughts of suicide. If someone exhibits any of these signs, a Primary Care Manager at Keller should be contacted immediately for proper treatment.
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Editor’s note: The information in this article came from a Sierra Military Health Care article and from information provided by the Mental Health Association.

Stress Free Holidays

This is time of year the family calendar tends to fill up quickly. On top of regular activities and commitments, any free time on evenings and weekends may be overloaded with parties, dinners, other social events, shopping, and possibly a school or religious program or two. You may find yourself thinking, “Just a month or two and this will pass.”

Parents often dream of giving their child(ren) the best or most memorable holiday. Sometimes we need to stop and ask ourselves, “What is the best? and What is the price?” Remember that the stress, excitement, and go, go, go feeling of the holiday season not only takes its toll on you, but also your family. Children will notice when you're stressed or tired. If you're not feeling best, your child may pick up this. If you're feeling irritable, chances are your child may get a case of his or her own grumpies.

Here are some tips that may be able to help your family ease through the extra stress of the season:
•Have limits. Keep in mind, when planning for the holidays, you should have limits or expectations of what will or will not happen. This includes all areas of holiday planning. If appropriate, set a budget for gifts. Let children know in advance what they can expect so there won't be any unrealistic requests.
•Don't spread yourself too thin. It's ok for you or your child not to be actively involved in everything the season offers. If there are certain things you enjoy, individually or as a family, make a list and plans to do these things. If you find your list getting too big or out of control, maybe alternate activities yearly. In addition, saying no to one or two activities a season does not make you a humbug.
•Keep the end in sight. You may feel like the stress is going to bring your holiday happiness to an end or that it will drag on forever. Keep in mind that all too soon, the season will be behind you and life will return to “normal”. Keep an eye on what's important now.

Similarly, keep an eye on your child. If you feel that you child is becoming overwhelmed by activity or just needs a little break go for it. The tears as a result of holiday breakdown, may just add more stress to an already hectic situation.
•Find a shoulder to lean on. Keeping in contact with family and friends may give you the extra support you need to make it though the season. You don't have to do it all on your own. Don't be afraid to delegate tasks or accept offers of assistance from those close to you. If grandma is willing to give you a hand with the little ones while you run to the grocery store, take her up on her offer. Alternate shopping days with a neighbor, so each may have time alone to run errands. Holiday baking can also offer a dose of much needed stress relief as you get together with “the girls (or guys)” and share recipes and laughter.
•Remember you. Most importantly this holiday season, don't forget about keeping track of you and your family. If you're feeling run down or irritable, find something to take your mind off of your stress. Take time for a relaxing bath, a cup of cocoa, or an hour on the treadmill. What ever you want, treat yourself to your own brand of stress relief.
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The same applies to your family. If your children are getting fussy at the holiday planning tasks, find something to lift their spirits. Stop what you're doing and make a quick holiday treat that involves everyone. Get down on the floor and play a game or color. Find an outdoor activity that the whole family enjoys and take the time to enjoy it. Do something fun and not related to your holiday tasks. •Don't worry about the “To Do” list. It will be there when you get back. If by chance an item gets overlooked, it probably wasn't worth the stress it was causing you anyway. Keep these things in mind through this holiday season and enjoy!