Dept of Consumer Affairs Offers Consumer Coping Strategies to Help Keep Holiday Rush from Becoming "Holiday Blues"

The holiday season can be stressful for many people. Often it's the stress of trying to live up to unrealistic expectations. Many factors can take their toll on emotional well being: rushing around; attending to extra social obligations; being alone; spending too much money; or overindulging in food and drink.

The California Department of Consumer Affairs has tips on dealing with the holiday blues, and advice for consumers who may need to seek professional help. The Department's Board of Psychology licenses psychologists, while the Board of Behavioral Sciences licenses clinical social workers, and marriage and family therapists.

Experts say coping with the holidays starts with simply being aware of your expectations, both for yourself and for friends and family.

"It's an illusion that everyone's holidays are perfect. You may not be able to relive past holidays or create the "perfect" holiday season," explains Jacqueline Horn, Ph.D., president of the California Board of Psychology. "But the holiday blues are usually short-lived and should pass. If you don't feel better soon after the holiday season is over, you may want to seek professional help."

Dr. Horn, a practicing clinical psychologist and lecturer for the UC Davis Department of Psychology, says even those who are isolated and have no support group can brighten their holidays by going out in public. They can go to the mall, attend no-cost or low-cost community events, or volunteer their time to help others during the holidays.

Since days are shorter and the hours of darkness longer, another way to keep the blues at bay is to simply get some sunlight with a daytime activity, experts say.

Following are some tips from psychologists on how to cope with holiday stress:

TIPS TO HELP YOU HANDLE THE HOLIDAYS

■Set realistic goals for yourself
■Find time for yourself.
■Volunteer to do something for others
■Let go of the past. Approach the holidays with a fresh outlook and try something new
■Don't over-indulge by drinking or eating too much
■Spend time with people who are supportive
■Get your sleep
■Get some exercise
■Connect with your community.


However, if your typical coping skills are ineffective and you become overwhelmed by stress, anxiety or depression, it may be a sign that you should consider seeking professional help. Other warning signs include:

■Weight loss or gain
■Thoughts of suicide
■Feelings of worthlessness
■Difficulty thinking or concentrating
■Difficulty sleeping or increased sleeping
■Depression symptoms lasting more than two weeks
If you think you need professional help, start by getting a referral for a qualified therapist from friends, family members, clergy or your physician. Consumers should confirm a therapist is licensed so they meet the professional standards set by the state. Also check that the license is in good standing.

The California Department of Consumer Affairs licenses thousands of professionals who can help. To check license status or get more information, visit the Psychology Board Web site at www.psychboard.ca.gov or the Board of Behavioral Sciences site at www.bbs.ca.gov. Psychiatrists are medical doctors licensed by the Medical Board of California, www.mbc.ca.gov. Licensed Professional Counselor LPC CEUs
For more tips on how to "Be a Safe and Smart Holiday Consumer," check the Department of Consumer Affairs' Web site. The California Department of Consumer Affairs promotes and protects consumer interests. Call(800) 952-5210 or visit the Department's Web site for information on a variety of helpful consumer topics.

Health Department Offers Holiday Mental Health Tips

The holiday season is here, and although this is usually a joyous time of year, it can be an especially stressful time for those who experienced loss because of the recent hurricanes in Louisiana. To help people cope, the Department of Health and Hospitals-Office of Mental Health is offering counseling services and stress-relief tips. LPC CEUs, LPC Continuing Education

“We know this holiday season will be a difficult one for many of our citizens,” said DHH Secretary Dr. Fred Cerise. “The holidays can intensify feelings of grief and loneliness. Also, the contrast to past holidays may aggravate the losses people have experienced in recent months, and the stress of preparing for holidays when money is short and family members are scattered can be overwhelming. We want to let people know that help is available during this time.”

To be able to enjoy the holidays despite these feelings, DHH mental health officials advise citizens to think ahead about ways to adapt traditions to meet the current circumstances. “Don’t put pressure on yourself to have the ‘perfect’ holiday. Planning celebrations that accommodate your feelings can reduce stress and make the holiday a day of healing,” said Dr. Cheryll Bowers-Stephens, DHH-OMH assistant secretary. “Have a holiday that fits how you feel.”

To turn Thanksgiving and other upcoming holidays into a time of healing, it is important for people to acknowledge that things have changed in the past year.

“Prior to the holiday, each person should consider the question, ‘How did I get to this day in this place?’ The answer will include the many traumas of upheaval, but it will also include moments of help, support, togetherness and kindness with loved ones,” Dr. Bowers-Stephens said. “Citizens also can come up with ways to honor those who lost their lives during the hurricanes as part of their activities, as this will help them celebrate their lives. The journey from disaster to recovery takes a long time, but being aware of even small kindnesses is empowering and will help everyone tackle the difficult rebuilding that lies ahead.”

Such observations of the holiday may not help everyone to manage their emotions. Anyone experiencing overwhelming feelings of sadness or loss is encouraged to call the statewide crisis hotline at 1-800-273-TALK (8255) to speak to a certified mental health counselor.

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Thanksgiving Day: Nov. 25, 2010

In the fall of 1621, the Pilgrims, early settlers of Plymouth Colony, held a three-day feast to celebrate a bountiful harvest, an event many regard as the nation's first Thanksgiving. Historians have also recorded ceremonies of thanks among other groups of European settlers in North America, including British colonists in Virginia in 1619. The legacy of thanks and the feast have survived the centuries, as the event became a national holiday in 1863 when President Abraham Lincoln proclaimed the last Thursday of November as a national day of thanksgiving. Later, President Franklin Roosevelt clarified that Thanksgiving should always be celebrated on the fourth Thursday of the month to encourage earlier holiday shopping, never on the occasional fifth Thursday.

242 million
The number of turkeys expected to be raised in the United States in 2010. That's down 2 percent from the number raised during 2009. The turkeys produced in 2009 together weighed 7.1 billion pounds and were valued at $3.6 billion. Source: USDA National Agricultural Statistics Service

Weighing in With a Menu of Culinary Delights
47 million
The preliminary estimate of turkeys Minnesota expected to raise in 2010. The Gopher State was tops in turkey production, followed by North Carolina (31.0 million), Arkansas (28.0 million), Missouri (17.5 million), Indiana (16.0 million) and Virginia (15.5 million). These six states together would probably account for about two-thirds of U.S. turkeys produced in 2010.

735 million pounds
The forecast for U.S. cranberry production in 2010. Wisconsin is expected to lead all states in the production of cranberries, with 435 million pounds, followed by Massachusetts (195 million). New Jersey, Oregon and Washington are also expected to have substantial production, ranging from 14 million to 53 million pounds.

1.9 billion pounds
The total weight of sweet potatoes — another popular Thanksgiving side dish — produced by major sweet potato producing states in 2009. North Carolina (940 million pounds) produced more sweet potatoes than any other state. It was followed by California (592 million pounds) and Louisiana (162 million pounds).

931 million pounds
Total production of pumpkins produced in the major pumpkin-producing states in 2009. Illinois led the country by producing 429 million pounds of the vined orange gourd. Pumpkin patches in California and Ohio also provided lots of pumpkins: Each state produced at least 100 million pounds. The value of all pumpkins produced by major pumpkin-producing states was $103 million.

If you prefer cherry pie, you will be pleased to learn that the nation's forecasted tart cherry production for 2010 totals 195 million pounds, albeit 46 percent below 2009's forecasted total. Of this 2010 total, the overwhelming majority (140 million) will be produced in Michigan.

2.2 billion bushels
The total volume of wheat — the essential ingredient of bread, rolls and pie crust — produced in the United States in 2010. North Dakota and Kansas accounted for 33 percent of the nation's wheat production.

736,680 tons
The 2010 contracted production of snap (green) beans in major snap (green) bean-producing states. Of this total, Wisconsin led all states (326,900 tons). Many Americans consider green bean casserole a traditional Thanksgiving dish.
Source: The previous data came from the USDA National Agricultural Statistics Service .

$7.3 million
The value of U.S. imports of live turkeys from January through July of 2010 — 99.1 percent from Canada. When it comes to sweet potatoes, the Dominican Republic was the source of 62.1 percent ($3.4 million) of total imports ($5.5 million). The United States ran a $3.9 million trade deficit in live turkeys during the period but had a surplus of $31.5 million in sweet potatoes.
Source: Foreign Trade Statistics .

13.8 pounds
The quantity of turkey consumed by the typical American in 2007, with no doubt a hearty helping devoured at Thanksgiving time. Per capita sweet potato consumption was 5.2 pounds.
Source: U.S. Department of Agriculture as cited in the Statistical Abstract of the United States: 2010, Tables 212-213 .

The Turkey Industry
$3.6 billion
The value of turkeys shipped in 2002. Arkansas led the way in turkey shipments, with $581.5 million, followed by Virginia ($544.2 million) and North Carolina ($453 million). In 2002, poultry businesses with a primary product of turkey totaled 35 establishments, employing about 17,000 people.
Source: Poultry Processing: 2002

$4.1 billion
Forecast 2010 receipts to farmers from turkey sales. This exceeds the total receipts from sales of products such as barley, oats, sorghum (combined) and peanuts.
Source: USDA Economic Research Service

The Price is Right
$1.33
Retail cost per pound of a frozen whole turkey in December 2008.
Source: U.S. Bureau of Labor Statistics as cited in the Statistical Abstract of the United States: 2010, Table 717

Where to Feast
3
Number of places in the United States named after the holiday's traditional main course. Turkey, Texas, was the most populous in 2009, with 445 residents, followed by Turkey Creek, La. (362) and Turkey, N.C. (272). There are also nine townships around the country named Turkey, three in Kansas.
Source: Population estimates

5
Number of places and townships in the United States that are named Cranberry or some spelling variation of the red, acidic berry (e.g., Cranbury, N.J.), a popular side dish at Thanksgiving. Cranberry township (Butler County), Pa., was the most populous of these places in 2009, with 27,560 residents. Cranberry township (Venango County), Pa., was next (6,774).
Source: Population estimates

28
Number of places in the United States named Plymouth, as in Plymouth Rock, the landing site of the first Pilgrims. Plymouth, Minn., is the most populous, with 72,849 residents in 2009; Plymouth, Mass., had 56,842. There is just one township in the United States named “Pilgrim.” Located in Dade County, Mo., its population was 126 in 2009. And then there is Mayflower, Ark., whose population was 2,257 in 2009.
Source: Population estimates

117 million
Number of households across the nation — all potential gathering places for people to celebrate the holiday.
Source: Families and Living Arrangements: 2009

Countdown to the Thanksgiving Holiday

As Thanksgiving approaches, cooking the traditional turkey dinner gives rise to anxieties and questions. What kind of turkey should I buy? Should I buy a frozen turkey or a fresh one? How do I store my turkey?


A few simple steps will not only ease your holiday fears, but will ensure a delicious and a safe meal for you, your family, and your friends. The following information may help you prepare your special Thanksgiving meal and help you countdown to the holiday.


Plan AheadPlan your menu several weeks before the holiday. Shopping early will ease the countdown tension for your Thanksgiving meal. Ask these questions to help plan your meal. Do you want a fresh or frozen turkey? Do you have enough space to store a frozen bird if purchased in advance; if not, when should you purchase a turkey? What size bird do you need to buy?


Fresh or FrozenIf you choose to buy a frozen bird you may do so at any time, but make sure you have adequate storage space in your freezer. If you buy a fresh turkey, be sure you purchase it only 1-2 days before cooking. Do not buy a prestuffed fresh turkey.


Use the following chart as a helpful guide:
What Size Turkey to Purchase

Type of Turkey Pounds to Buy

Whole bird 1 pound per person

Boneless breast of turkey 1/2 pound per person

Breast of turkey 3/4 pound per person

Prestuffed frozen turkey 1 1/4 pounds per person – keep frozen until ready to cook

Thawing. In the refrigerator. Place frozen bird in original wrapper in the refrigerator (40 °F or below). Allow approximately 24 hours per 4 to 5 pounds of turkey. A thawed turkey can remain in the refrigerator for 1-2 days.

Thawing Time in the Refrigerator

Size of Turkey Number of Days

4 to 12 pounds 1 to 3 days

12 to 16 pounds 3 to 4 days

16 to 20 pounds 4 to 5 days

20 to 24 pounds 5 to 6 days

In cold waterIf you forget to thaw the turkey or don't have room in the refrigerator for thawing, don't panic. You can submerge the turkey in cold water and change the water every 30 minutes. Allow about 30 minutes defrosting time per pound of turkey. The following times are suggested for thawing turkey in water. Cook immediately after thawing.

Thawing Time in Cold Water

Size of Turkey Hours to Defrost

4 to 12 pounds 2 to 6 hours

12 to 16 pounds 6 to 8 hours

16 to 20 pounds 8 to 10 hours

20 to 24 pounds 10 to 12 hours

In the microwaveMicrowave thawing is safe if the turkey is not too large. Check the manufacturer's instructions for the size turkey that will fit into your oven, the minutes per pound, and the power level to use for thawing. Cook immediately after thawing.


PreparationThe day before ThanksgivingMake sure you have all the ingredients you need to prepare your holiday meal. Check to make sure you have all the equipment you will need, including a roasting pan large enough to hold your turkey and a food thermometer. Wet and dry stuffing ingredients can be prepared ahead of time and refrigerated separately. This may also be done on Thanksgiving Day. Mix ingredients just before placing the stuffing inside the turkey cavity or into a casserole dish.


Thanksgiving DayIf you choose to stuff your turkey, stuff loosely. The stuffing should be moist, not dry, since heat destroys bacteria more rapidly in a moist environment. Place stuffed turkey in oven immediately. You may also cook the stuffing outside the bird in a casserole. Judging cooking time for your turkey will be easier if the following chart is used. The times listed are for a fresh or thawed turkey in an oven at 325 °F. These times are approximate.

Timetables for Turkey Roasting(325 °F oven temperature)

Cooking Time — Unstuffed

Size of Turkey Hours to Prepare

8 to 12 pounds 2 3/4 to 3 hours

12 to 14 pounds 3 to 3 3/4 hours

14 to 18 pounds 3 3/4 to 4 1/4 hours

18 to 20 pounds 4 1/4 to 4 1/2 hours

20 to 24 pounds 4 1/2 to 5 hours

Cooking Time — Stuffed

Size of Turkey Hours to Prepare

8 to 12 pounds 3 to 3 1/2 hours

12 to 14 pounds 3 1/2 to 4 hours

14 to 18 pounds 4 to 4 1/4 hours

18 to 20 pounds 4 1/4 to 4 3/4 hours

20 to 24 pounds 4 3/4 to 5 1/4 hours

Use a food thermometer to check the internal temperature of the turkey.A whole turkey is safe cooked to a minimum internal temperature of 165 °F throughout the bird. Check the internal temperature in the innermost part of the thigh and wing and the thickest part of the breast. All turkey meat, including any that remains pink, is safe to eat as soon as all parts reach at least 165 °F. The stuffing should reach 165 °F, whether cooked inside the bird or in a separate dish.
When turkey is removed from the oven, let it stand 20 minutes. Remove stuffing and carve turkey.


Storing LeftoversCut the turkey into small pieces; refrigerate stuffing and turkey separately in shallow containers within 2 hours of cooking. Use leftover turkey and stuffing within 3-4 days or freeze these foods. Reheat thoroughly to a temperature of 165 °F or until hot and steaming. LCSW and Social Worker CEUs

CDC Says “Take 3” Actions To Fight The Flu

Flu is a serious contagious disease that can lead to hospitalization and even death. In 2009–2010, a new and very different flu virus (called 2009 H1N1) spread worldwide causing the first flu pandemic in more than 40 years. Flu is unpredictable, but the Centers for Disease Control and Prevention (CDC) expects the 2009 H1N1 virus to spread this upcoming season along with other seasonal flu viruses. MFT Continuing Education CEUs CEU
CDC urges you to take the following actions to protect yourself and others from influenza (the flu):
Take time to get a flu vaccine.

■CDC recommends a yearly flu vaccine as the first and most important step in protecting against flu viruses.
■While there are many different flu viruses, the flu vaccine protects against the three viruses that research suggests will be most common.
■The 2010-2011 flu vaccine will protect against an influenza A H3N2 virus, an influenza B virus and the 2009 H1N1 virus that caused so much illness last season.
■Everyone 6 months of age and older should get vaccinated against the flu as soon as the 2010-2011 season vaccine is available.
■People at high risk of serious flu complications include young children, pregnant women, people with chronic health conditions like asthma, diabetes or heart and lung disease and people 65 years and older.
■Vaccination of high risk persons is especially important to decrease their risk of severe flu illness.
■Vaccination also is important for health care workers, and other people who live with or care for high risk people to keep from spreading flu to high risk people.
■Children younger than 6 months are at high risk of serious flu illness, but are too young to be vaccinated. People who care for them should be vaccinated instead.
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Take everyday preventive actions to stop the spread of germs.

■Cover your nose and mouth with a tissue when you cough or sneeze. Throw the tissue in the trash after you use it.
■Wash your hands often with soap and water. If soap and water are not available, use an alcohol-based hand rub.*
■Avoid touching your eyes, nose and mouth. Germs spread this way.
■Try to avoid close contact with sick people.
■If you are sick with flu–like illness, CDC recommends that you stay home for at least 24 hours after your fever is gone except to get medical care or for other necessities. (Your fever should be gone without the use of a fever-reducing medicine.)
■While sick, limit contact with others as much as possible to keep from infecting them.

Take flu antiviral drugs if your doctor prescribes them.

■If you get the flu, antiviral drugs can treat your illness.
■Antiviral drugs are different from antibiotics. They are prescription medicines (pills, liquid or an inhaled powder) and are not available over-the-counter.
■Antiviral drugs can make illness milder and shorten the time you are sick. They may also prevent serious flu complications.
■It’s very important that antiviral drugs be used early (within the first 2 days of symptoms) to treat people who are very sick (such as those who are hospitalized) or people who are sick with flu symptoms and who are at increased risk of severe flu illness, such as pregnant women, young children, people 65 and older and people with certain chronic health conditions.
■Flu-like symptoms include fever, cough, sore throat, runny or stuffy nose, body aches, headache, chills and fatigue. Some people may also have vomiting and diarrhea. People may be infected with the flu, and have respiratory symptoms without a fever.

Visit CDC’s website to find out what to do if you get sick with the flu and how to care for someone at home who is sick with the flu.

Stress Management Training for Cancer Patients

A self-administered stress management training program did a better job of helping patients cope with the adverse effects of chemotherapy than a one-hour program in which training was given by mental health professionals, according to a study published in the Journal of Clinical Oncology on June 15, 2002 (see the journal abstract).

Other studies have shown that cancer patients undergoing chemotherapy can benefit from stress management training that helps them cope with pain, fatigue, anxiety and depression. Typically, stress management training is provided in one-on-one sessions between a mental health professional and a patient. However, because such one-on-one sessions are costly and because relatively few mental health professionals work in cancer treatment settings, stress management training is not widely available to cancer patients.

The results of the new study suggest that most cancer patients do not need one-on-one stress management training sessions with a mental health professional, said Michael Stefanek, Ph.D., chief of the Basic Behavioral Research Branch at the National Cancer Institute: "A self-administered stress management program, with some guidance from a mental health professional, works well for many patients who have moderate levels of depression and anxiety."

Although the study findings need to be replicated, they may ultimately help to make stress management training available to more cancer patients by making it less costly to provide, Stefanek added.

The study, whose lead author is Paul B. Jacobsen, Ph.D., involved 411 patients with several types of cancer who were being treated at the H. Lee Moffitt Cancer Center in Tampa, Florida. Before they received chemotherapy for the first time, the patients were randomly assigned to one of three treatment groups.

One group received "usual care," consisting of an evaluation by an oncology social worker. Patients who showed signs of depression or a substance abuse problem were referred to a specialist for treatment. The social worker also provided patients with information about support groups and other resources at the cancer center and in the community.

A second group, in addition to usual care, received one hour of training in stress management techniques from a psychologist. The third group, in addition to usual care, had a 10-minute meeting with a psychologist who gave them a self-study package consisting of a videotape, a booklet, and an audiotape that provided instruction in the same stress management techniques.

At entry to the study and after each of four rounds of chemotherapy, the patients filled out questionnaires in which they rated their general physical and mental health, vitality, pain, nausea, anxiety, depression, and perceptions of role limitations due to emotional problems.

Compared with patients who got usual care, patients who received the self-study package reported better physical functioning, greater vitality, fewer role limitations, and better mental health. Patients who received an hour of stress management training from a psychologist fared about the same as those who got usual care. The self-administered training package cost about two-thirds less than the average cost of professionally delivered stress management training for patients starting chemotherapy.

The better results seen with the self-administered training package might be explained in part by the inclusion of testimonials from other cancer patients about the benefits they got from using the stress management techniques, Stefanek said. "Many cancer patients actively look for information from other patients about what chemotherapy is like and what coping strategies have helped them," he said. "These testimonials may have been a powerful component of the self-administered program that was missing in the professionally led program." MFT Continuing EducationThe hour of training received by patients in the professionally led program may also have been insufficient to enable patients to apply the techniques effectively, Stefanek said. Most professionally taught stress management programs involve multiple sessions. By contrast, patients in the self-administered program could replay the audiotape and videotape and reread the booklet as desired to reinforce their mastery of the stress management techniques.

Even the usual care provided in this study was better than that offered at most cancer centers, Stefanek said. "Most centers would not typically provide an evaluation of each patient by a social worker, who identifies and refers those patients who may have more severe emotional problems."