The changing of the seasons for many is a welcome event.
The beautiful colors of autumn, the cooler weather, wearing cozy clothing and eating comfort foods signal the coming holiday festivities.
For some, holidays are joyous events spent with family and friends, while others experience increased stress, loneliness, and isolation during the holiday season. There are many factors that contribute to increased difficulty during the holidays. The days become shorter, and there is less natural light. For some with Seasonal Affective Disorder (SAD), this may trigger an increase in depressive symptoms, leading to isolation, loneliness, and a feeling of sadness.
For others, there may be unrealistic expectations or memories of painful events and losses that cause increased distress. It is important to know the difference between the “holiday blues”, which are temporary feelings of stress, anxiety, fatigue, tension and sadness and clinically significant depression or anxiety.
Here are some tips that may make the holiday season less stressful.
Express your feelings. If you are feeling loss or sadness, don’t force yourself to be cheerful just because it’s the holiday season. Find others who will allow you the space to share your emotions.
Stick to your normal routines as much as possible
Take time for yourself. Try not to isolate yourself, and spend time with people who are supportive and caring.
If you feel lonely, reach out to community, social or religious organizations. They can provide companionship and support.
Learn to say, “no”. That little word can be a powerful buffer to protect us from overextending ourselves.
Get enough sleep. Don’t try to play catch up to make up for late nights.
Set reasonable expectations and goals around holiday shopping, spending, entertaining, cooking, attending parties, and holiday cards.
Get exercise, aim for 30 minutes a day. Any form of exercise will help.
Make to-do lists on paper or using an app, such as Wonderlist. Keep things simple.
Eat and drink in moderation. If you are feeling depressed limit alcohol, as this is a CNS depressant.
Set a budget for holiday expenses, and stick to it. Don’t overextend yourself trying to keep up with others.
Bear in mind that the holiday blues are short-lived, and should remit in time. Be patient and gentle with yourself.
Seek professional help
If you find that you are isolating yourself, feeling hopeless, sad, anxious or depressed. If you are unable to sleep, experiencing physical complaints, or unable to complete routine chores, reach out for professional help.
