For most people, the holiday season is filled with celebrations, family, and friends. But, for many it is a time filled with stress, sadness, and loneliness. If you find this time of year difficult to enjoy, you are not alone.
Seasonal factors can trigger "holiday blues" such as changes in diet and routine or the inability to be with family and friends. These factors can seriously impact your mood. People who already live with a mental health condition need to take extra care of their overall health and well-being during this time (nami.org).
Below are 10 practical tips* to help manage the stress and depression that often accompany the holidays, and may even help you enjoy them more.
Reduce the time you spend reading news and social media.
Include regular physical activity in your daily routine.
Get plenty of sleep.
Eat healthy meals throughout the season.
*from mayoclinic.org
Seasonal factors can trigger "holiday blues" such as changes in diet and routine or the inability to be with family and friends. These factors can seriously impact your mood. People who already live with a mental health condition need to take extra care of their overall health and well-being during this time (nami.org).
Below are 10 practical tips* to help manage the stress and depression that often accompany the holidays, and may even help you enjoy them more.
- Acknowledge your feelings. If you are grieving or you can't be with loved ones for other reasons, realize that it's normal to feel sadness. It's OK to cry or express your feelings. You can't force yourself to be happy just because it's the holiday season.
- Reach out. If you feel lonely or isolated, seek out community, religious or other social events that offer support and companionship. If you're feeling stressed, try texting or calling a friend or family member to talk. Volunteering your time or doing something to help others is also a good way to lift your spirits and broaden your friendships
- Be realistic. The holidays don't have to be perfect or just like last year. As families change and grow, traditions and rituals often change as well. Choose a few to hold on to and be open to creating new ones. Even though your holiday plans may look different this year, you can find ways to celebrate.
- Set aside differences. Try to accept family members and friends as they are, even if they don't live up to all your expectations. Try to be understanding if others get upset or distressed when things don’t go according to plan. They may be feeling holiday stress and depression too.
- Stick to a budget. Before you do your gift and food shopping, decide how much money you can afford to spend and stick to it. Consider giving homemade gifts, a family gift exchange, or donating to a charity in someone’s honor.
- Plan ahead. Set aside specific days for shopping, baking, connecting with friends, and other activities. Ask for help with meal preparation and clean up.
- 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 may add to your stress and guilt. Try these suggestions:
Reduce the time you spend reading news and social media.
Include regular physical activity in your daily routine.
Get plenty of sleep.
Eat healthy meals throughout the season.
- Take a breather. Make some time for yourself and find an activity you enjoy. Some options include taking a walk, listening to soothing music or reading a book.
- Seek professional help if you need it. Despite your best efforts, you may find yourself feeling persistently sad or anxious, plagued by physical complaints, unable to sleep, irritable, hopeless, and unable to face routine chores. If these feelings last for more than 2 weeks, talk to your doctor or a mental health professional.
*from mayoclinic.org
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