The holidays can be busy and stressful times that can easily overwhelm us all. Here are some tips for coping with stress and depression.
1. Pace yourself - The holidays can be busy and stressful times that can easily overwhelm us all. Setting realistic expectations about how much you can accomplish, how many gifts you can prepare, and how much time you can spend with friends or family can help you keep a sense of balance and control over your life. This is a time to celebrate with loved ones, not a marathon in search of "Tickle Me Elmo."
2. Pass on the Fruitcake - During the holidays we are surrounded by high fat, high sugar and simple carbohydrate foods and alcohol. Excessive sugar, alcohol and carbohydrates can exacerbate depression and cause blood sugar swings that can cause feelings of anxiety and depression. Make sure you eat regular healthy meals rich in vegetables, healthy sources of protein such as fish and eggs, and whole grains, which will decrease your cravings for sweets and fats and make it less likely for you to overindulge.
3. Give Visa a break - It's common for people to overspend during the holidays creating significant stress when the bills come in. Set a realistic budget for your gifts to decrease your financial burden. Remember, it's the thought that counts and thoughtful inexpensive gifts can be well received and appreciated. If the budget is tight, consider gifts from the heart - for example, a certificate for a foot rub or a home cooked meal.
4. Go for a walk - Regular activity helps us manage our blood sugar more effectively, improves energy levels, gives us a sense of well-being and relieves feelings of depression. If you can get some exercise outdoors, such as a brisk walk or a hike, exposure to the sunlight during this dark time of year can be very effective in curing the winter blues.
5. Hydrate - Drink at least eight 8oz. glasses daily. Water reduces our tendency to overeat and over-drink and increases our sense of well-being. Studies have shown that people who drink adequate water report fewer aches and pains, better energy levels, and improved mental function. Alcohol, on the other hand, is a known aggravator of depression. If you tend to overindulge in alcohol, try drinking a glass of water when you first arrive at a party and have another glass of water between each drink of alcohol through the course of the event.
6. It's about friends and family - Emotional support from friends and loved ones is a known critical factor in preventing suicide in people with severe depression. Connecting with other people is always important for all of us and especially for people with depressive tendencies. And when all that family time gets to be too much remember the immortal words of Ethel Watts Mumford - "God gaves us our relatives; thank God we choose our friends."
7. Do something nice for yourself - Get a massage or accupuncture treatment. Both of these therapies have been shown to help relieve stress and tension while improving moods. Acupuncture is especially useful for helping people manage mild to moderate depression. It has been shown to stimulate endorphins to improve moods and mental function and create a sense of well-being through its balancing effects. Only 20% of women with depression will receive adequate treatment, and since their role is often the social organizer around holidays, they often need extra counseling, acupuncture or nutritional support.
We hope you and your family take some time during the holidays to relax and look forward to the new year with a renewed sense of spirit. Happy Holidays.
I grew up in the North East.