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Holiday Depression

There are many reasons why most people find the holiday season stressful. Holiday stressors may be triggered by and also trigger various types of stress and emotional pain. We may try to deal with the cycle of sometimes negative patterns triggered by the holiday season by increased eating or obsessing about weight and food intake, alcohol and/or drug use, or increased and often "out of control" spending. In addition, increased pressure on our time is a common experience during the holiday season. Many extra events crammed into the same 24 hours often lead to deficiencies in sleep, increases in "junk" food consumption to save time, and an increase in absenteeism from work.

In some way we are all affected by this time of year (both positively and negatively). At the very least, everyone is affected by increased time spent in the check-out line at the store, and commuting for work, shopping and errands. In order to make the most out of your time during this joyful season, here are a few suggestions for decreasing holiday stress.

PLAN AHEAD: Try to get various tasks completed before the holiday rush (Too late for that one? Keep reading.)

PRIORITIZE: Since everything will probably not get done perfectly, decide what really matters. Do you really need to bake cookies for everyone in the state? Or would wearing a smile all day and giving someone a "cut" in line at the post office or bank be just as meaningful?

LET GO: In addition to prioritizing tasks for the holidays, just simply let go of as many tasks as possible. With each task you remove from your self-imposed to do list, notice the surge of relief and joy envelope you!

GET SUPPORT: Support from other people is probably THE MOST effective intervention, no matter what the stressor. From illness to school stress to work re-organization stress, support is significantly effective in making the difference for many! Whether it is support in maintaining sobriety, staying on a healthy diet, or scheduling for someone to be with you so you are not alone on the holidays - get some support!

REMEMBER THE REASON: No matter what one' religious affiliation, a time of giving can be uplifting! If Christmas is not your holiday, offer to cover a shift for a co-worker who would really appreciate the time off. Even if you do not have someone to spend time with over the holidays, offer to volunteer to visit a shut-in (in addition to making their holiday brighter, you'll help yourself in the process.) Volunteer your time and energy in some small way that is not necessarily monetary - not only will this meaningful contribution make you feel good, the ripple effects will be far-reaching!

BE CHILD-LIKE AGAIN: Let your senses soak in the sights, sounds and smells of the season. Touch the soft bows and cuddly bears. Smell the scent of pine and apple cider. Taste the delicacies; savor them instead of scarfing them. Stop to reflect in front of the lights - be they in the shape of a star or a tree or a Santa figure - they are all beautiful and fun! While rushing around, take a moment to stop and enjoy in your own authentic and positive way!

When the Holidays Spark Depression

Do the sights and smells of the holiday season make you want to deck someone, not just the halls? If so, you may have a case of the holiday blues. Some common symptoms of holiday depression include a disturbance in sleep - whether it be an increase or a decrease, thoughts and conversations that dwell on failure, or a general sense of dread.

For those who are feeling down but are not clinically depressed, it's a good idea to turn to family and friends. It's vital to stay active and to keep interacting with other people even though you may want to isolate. If you find yourself alone during the holiday season, try keeping busy by volunteering at the local homeless shelter or food pantry, or getting involved in some other community activities.

Here are some constructive ways to help dump depression:

Make a "gratitude list" - things for which you're thankful.
Find distractions - puzzles, exercise, writing.
Exercise - jog, walk, dance, lift weights, ski.
Relax - try meditation techniques.
Get more light - go outdoors or work in well-lit rooms.
Eat well - avoid sugar or alcohol "highs" followed by lows.
Help others - you'll feel better.
Feed your spirit - help at church, commune with nature.
Be positive - feelings follow attitude.
Don't give up - resolve to battle the blues.

It is of utmost importance that people pay attention to those around them during the holiday season, and be ready to step in when they think a friend or co-worker is having difficulty coping. If you see someone withdrawing, spending more time by themselves, take the first step and speak to the person and try to include him or her in social activities. If that doesn't work, and there is a deepening in the depression, professional help should be sought. You can contact KeySolutions to schedule an appointment to see one of our professional therapists.

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