Tips for Coping with Stress and Depression during the Holidays
The holidays can be a joy-filled season, but they can also be stressful and challenging causing some to feel blue and depressed. No matter if you are feeling merry and bright, or down and blue, it is all perfectly normal to feel that way. There may be a variety of reasons why you may not be the jolliest around the holiday season. It can be the jam-packed social calendar, deadlines at work, the loss of a loved one, shopping, baking and cooking, cleaning and entertaining, sunless winter days, or all the above.
According to the American Psychological Association, 38% of people surveyed said their stress increased during the holiday season, which can lead to physical illness, depression, anxiety, and substance misuse. The reasons given: lack of time, financial pressure, gift-giving, and family gatherings.
However, there are ways in which we can prepare ourselves and hopefully deflect some of the increased stress of the holidays. It’s important to realize that we do have more control than we think we do.
Here are 10 tips to prevent the emotional toll of holiday stress and depression especially when it’s at its
peak:
1. Acknowledge your feelings. It is normal to feel sad or experience grief during this time of the year. It is okay to cry and express your feelings. You cannot force yourself to be happy especially if you cannot be with a loved one who recently passed away.
2. Reach out. If you are feeling isolated, seek out your community, whether religious or social. Talk to a friend or family member if you are feeling overwhelmed. You can also volunteer your time to help lift your spirits.
3. Set boundaries. Family dynamics can be complex. Acknowledge them and accept that you can only control your role. If you need to, find ways to limit your exposure.
4. Be realistic. Holidays do not have to be perfect. As our families change and grow, so do our traditions and rituals. It is okay to create new ones that fit what you can reasonably do now.
5. Focus on what you can control. It is okay to feel anxious about the holidays. You are not going to be able to do it all or manage it all at once. Make small goals and focus on what you can change right now.
6. Stick to a budget. Decide how much money you can afford to spend this holiday season before you do your gift shopping. Don’t try to buy happiness with an avalanche of gifts.
7. Don’t abandon healthy habits. Don’t let the holidays be a free-for-all. Overindulgence only adds to your stress and guilt. Try some of these ideas:
Eat healthy snacks before holiday meals to not go overboard on sweets.
Get plenty of sleep.
Eat healthy meals which can help stabilize your mood.
Include regular physical activity in your daily routine.
Try deep breathing, body scans, yoga, or meditation to calm down your stress levels.
Avoid excessive tobacco, alcohol, or drug use.
Adjust the time you are spending on the news and social media as it can produce undue stress.
8. Take a breather and prioritize self-care. Make time for yourself. Find activities that you enjoy. Spend some time by yourself for at least 15 minutes a day, without distractions. Find something that reduces your stress and can restore your inner calm like taking a walk, listening to soothing music, or reading a book.
9. Write a gratitude list and offer thanks. Reflect on what you are grateful for amid everything.
10. Seek out professional help if you need it. Sometimes despite our best efforts, you may still find yourself feeling persistently sad, anxious, unable to sleep, tired, irritable and hopeless. If these feelings last for a while, talk to your doctor or a mental health professional.
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.
Kristian Gibson-Ford, LCSW, LISW-CP and Aliyyah Nubee, Health and Wellness Coach