Thanksgiving is over but the holiday rush is officially on. We’re told that this is the season to celebrate, a time to be festive and to be with those we care about. Expectations can run high, as can stress levels, feelings of anxiety, and even family resentments. And if you’ve recently experienced a loss — be it a loved one or a job — the thought of facing the holiday season may seem especially difficult. But there are ways to cope and help yourself feel better. Here are eight tips for making the season much more tolerable, if not downright joyful.
1. Set priorities
Be careful not to overextend yourself, mental health experts advise. Staying up all night wrapping perfect presents and making exquisitely decorated cookies will leave you feeling fatigued and frazzled the next day. To avoid becoming irritable and grouchy over your lengthy to-do list, organize your time, prioritize what is truly important, and let the other things go. And don’t forget to delegate.
2. Limit food, alcohol intake
Alcohol is a depressant that can exacerbate feelings of depression and anxiety, warns PsychologyToday.com. Don’t use the holidays as an excuse to overindulge. If you’re feeling sad or anxious, a hangover will only make you feel worse. The same goes for food. Overdoing it with starchy sweets can wreak havoc with your blood sugar levels, quickly raising them and triggering an increase in stress hormones. Instead, enjoy sparkling water and reach for the fresh vegetables at the hors d’oeuvre table.
3. Serve others
Do something for those who are less fortunate than you, suggests mental health experts at the University of Maryland Medical Center. This takes the focus off you and allows you to do something for someone in need. The holiday season can be especially hard on those who have been hard hit by the sour economy. Find a way to get gifts to needy children and food to hungry families.
4. Give up resentments
Today’s holidays will never be like those you might have cherished as a child. You and your family are not the same people, explains PsychologyToday.com. Create new traditions with those in your life today. Give up resentments of those who mistreated you in the past. Accept that those people likely will not change and be prepared to adjust your attitude or take a walk when you’re around them. Being prepared gives you greater control over how you will feel.
5. Find free fun
Drive through the local neighborhood known for its spectacular light displays. Go birdwatching and discover which species have stayed around for winter. Window shop or make a snowman. Such easy, no-frills fun won’t add to any financial burden you might have, gives you a break in holiday preparations, and brings calm to a hectic time, notes MentalHealthAmerica.net.
6. Exercise
Feeling anxious or down? Take a brisk walk or go for a run. Exercise not only helps abate physical problems like diabetes, but it also helps relieve symptoms of depression, mental health experts say. While the exact links between physical activity and depression are not entirely known, research has shown that exercise helps reduce anxiety, improves mood, and may work to keep depression from returning. Any activity that gets you moving and increases your heart rate will help, says MayoClinic.com.
7. Is it SAD?
Some people suffer symptoms of depression during fall and winter because they have Seasonal Affective Disorder. SAD is brought on by a lack of sunlight because of the season’s shorter days and dreary weather. Experts recommend sitting in front of a light therapy box for 30 minutes a day to help alleviate symptoms. Medication and psychotherapy may also be prescribed.
8. Watch for depression
Clinical depression is the leading cause of disability among Americans ages 15 to 44 and affects 6.7 percent of the population 18 and older in any given year, according to the National Institute of Mental Health. If you’re persistently sad or anxious, suffer from frequent bouts of insomnia or oversleeping, or have lost interest in things you usually enjoy, you’re likely suffering from more than the holiday blues. Consider seeking the help of a mental health professional or your physician.
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