ADMH OFFERS INFORMATION AND TIPS TO BEAT STRESS AND THE HOLIDAY BLUES

Thoughts of the upcoming holidays usually bring a smile to most people’s face when they think of the family gatherings, food, and presents that will be in abundance. But some may feel stressed or depressed for a host of reasons surrounding the holidays. However, with some practical tips, you can minimize the stress and
depression that sometimes accompany the holidays.

Recognize Holiday Triggers
According to the Mayo Clinic, one of the most important things to do is learning to recognize some of the more common holiday triggers that lead to stress and depression. This will help you feel more in control and be prepared
to disarm them.

 Relationships. They can cause turmoil, conflict or stress at any time, but tensions are sometimes heightened during the holidays. Family misunderstandings and conflicts can intensify. On the other hand, facing the holidays without a loved one can leave you feeling lonely and sad.

 Finances. In this time of economic uncertainty, everyone is feeling the pinch. With the added expenses of gifts, travel, food, and entertainment, the holidays can put a strain on your budget and peace of mind.

 Physical demands. The extra parties, shopping, baking, cleaning, and entertaining, can leave many wiped out. Being exhausted increases stress and makes you more susceptible to colds and other unwelcome guests.

Tips to Combat Holiday Stress and Depression
These practical tips from the Mayo Clinic and Mental Health America can help you find the balance you need to prevent yourself from feeling overwhelmed.

 Acknowledge your feelings. Remember that the holiday season does not banish reasons for feeling sad or lonely.
There is room for these feelings to be present, and it is okay to express your feelings. Conversely, allow yourself
to also experience joy and happiness as you celebrate special times.

 Keep expectations for the holiday season manageable. Know what you can and cannot do. Try to set realistic
goals, prioritize the important activities, plan accordingly, and pace yourself.

 Be realistic. The holidays don’t have to be perfect or just like last year. Be open to creating new ways to celebrate
the holidays.

 Reach out. Spend time with supportive and caring people. Reach out and make new friends, contact someone you
haven’t heard from in a while, and try volunteering some of your time to help others. It will lift your spirits and
broaden your friendships.

 Stick to a budget. Don’t try to buy happiness with an avalanche of gifts. Before gift and food shopping, decide how much you can afford and then stick to it. You can also enjoy activities that are free, such as taking a drive to
look at holiday decorations.

 Make some time for yourself. Recharge your batteries and let others share in the responsibility of planning activities. Dr. Richard Powers, chief medical director for ADMH offers some additional tips related to diet, exercise and sleep.

 Consider your dietary targets for the day. But do not become distressed over dietary failures from the previous day. You have the entire next year to work off those extra pounds.

 Make a resolution to get exercise on every day that you are off from work. Walking is fine, especially if you walk more than 45 minutes per day.

 Get enough sleep especially when you are off work and avoid heavy drinking late at night or the use of caffeinated beverages after 5 p.m. Both alcohol and calories disrupt your sleep. Being well rested helps you to have positive relationships with your family.

Dr. Powers states, “Experts like myself remind everybody that you might get depressed or stressed out during the holidays; no big news flash to most people. This year, ADMH encourages everyone to take a proactive, positive approach towards the holidays. Decide whether you want to be in control of your emotions or if your emotions will be in control of you.”

RESOURCES

Licensed Professional Counselor LPC Continuing Education

MFT Continuing Education ceus http://www.aspirace.com

For more information about the Mayo Clinic, visit www.mayoclinic.com
For more information about Mental Health America, visit www.nmha.org

Thanksgiving Day a Time for Reflection, Gratitude, Sharing

Washington — Thanksgiving Day in the United States is possibly the premier U.S. family celebration — typically celebrated at home or in a community setting and marked with a substantial feast. Thanksgiving provides an occasion for reunions of friends and families, and it affords Americans a shared opportunity to express gratitude for the freedoms they enjoy as well as food, shelter and other good things.

Many Americans also take time to prepare and serve meals to the needy at soup kitchens, churches and homeless shelters. Others donate to food drives or participate in charity fundraisers; in fact, hundreds of nonprofit groups throughout the country hold Thanksgiving Day charity races called “Turkey Trots.”

And on a more worldly note, Thanksgiving marks the beginning of the “holiday season” that continues through New Year’s Day. The Friday after Thanksgiving is one of the busiest shopping days of the year.

Every year, the president issues a proclamation designating the fourth Thursday in November (November 26 this year) a National Day of Thanksgiving. It is an official federal holiday, and virtually all government offices and schools — and most businesses — are closed.

“As Americans, we hail from every part of the world,” President Obama says in his proclamation. “While we observe traditions from every culture, Thanksgiving Day is a unique national tradition we all share. Its spirit binds us together as one people, each of us thankful for our common blessings.”

THE FIRST THANKSGIVING

A variant of the harvest festivals celebrated in many parts of the world, Thanksgiving is popularly traced to a 1621 feast shared by the English Pilgrims who founded the Plymouth Colony (located in present-day Massachusetts) and members of the Wampanoag Indian tribe.

The Pilgrims had arrived in 1620, crossing the Atlantic Ocean to separate themselves from the official Church of England and practice freely their particular form of Puritanism. Arriving at Plymouth Colony too late to grow many crops, and lacking fresh food, the Pilgrims suffered terribly during the winter of 1620-1621. Half the colony died from disease. The following spring, local Wampanoag Indians taught the colonists how to grow corn (maize) and other local crops, and also helped the newcomers master hunting and fishing. The Wampanoag were a people with a sophisticated society who had occupied the region for thousands of years, says the National Museum of the American Indian.

Because they harvested bountiful crops of corn, barley, beans and pumpkins the Pilgrims had much to be thankful for in the fall of 1621. The colonists and their Wampanoag benefactors — who brought deer to roast — held a harvest feast to express gratitude for God’s blessings. Although it is known that the colonists provided fowl for the feast, the rest of the menu remains an educated guess; the Pilgrims likely offered turkey, waterfowl and other wild game, seafood such as mussels, lobster and eels, vegetables, grapes and plums, and nuts.


Turkey, caribou, moose and whale meat are served at the Alaska Native Thanksgiving dinner at the Anchorage Friends Church in 2006President Obama’s proclamation recognizes “the contributions of Native Americans, who helped the early colonists survive their first harsh winter and continue to strengthen our Nation.” It is a reminder of the Native American role in the first American Thanksgiving, a feast held to thank the Indians for sharing their knowledge and skill. Without that help, the first Pilgrims likely would not have survived.

The legacy of giving thanks, particularly with a shared feast, has survived the centuries. Several U.S. presidents — starting with George Washington in 1789 — issued Thanksgiving proclamations, but it wasn’t until President Abraham Lincoln’s 1863 proclamation that Thanksgiving became an annual national holiday. He called for it to be celebrated on the last Thursday of November. It was in the dark days of the Civil War, but Lincoln said that difficult times made it even more appropriate for blessings to be "gratefully acknowledged as with one heart and one voice by the whole American people."

A 1941 congressional resolution moved it to the fourth Thursday to assure a longer post-Thanksgiving, pre-Christmas shopping season in years when there are five Thursdays in November.

Each year, the president also “pardons” a Thanksgiving turkey — actually two turkeys, since one is a backup in case the other decides to misbehave during the ceremony. The two fowl, spared from the oven, live out the rest of their lives at a children’s petting zoo.

TRADITIONS OF THANKSGIVING

Thanksgiving sees the most air and car travel of the year as families and friends try to reunite for the holiday. Many Americans enjoy a local Thanksgiving parade, or the annual Macy’s department store parade, televised live from New York City. Others watch televised American football. Overseas, U.S. troops are served a traditional Thanksgiving dinner.

Turkey with stuffing, mashed potatoes and gravy, sweet potatoes, cranberry sauce and pumpkin pie are staples of the Thanksgiving feast, although there are meat substitutes such as “tofurkey” (combining the words tofu and turkey), a loaf made from seitan (wheat protein) or tofu (soybean protein).

Thousands of charitable organizations serve hot Thanksgiving dinners to the needy — and to anyone who shows up — and millions of frozen turkeys are donated to families each year.

“As we gather once again among loved ones, let us also reach out to our neighbors and fellow citizens in need of a helping hand,” says President Obama. “This is a time for us to renew our bonds with one another.”

He also asks Americans to “pay tribute to our country's men and women in uniform who set an example of service that inspires us all. Let us be guided by the legacy of those who have fought for the freedoms for which we give thanks.”

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