Skip Seasonal Stress
Prevent the holiday blues by moving, loving and lowering your expectations
Picture perfect holidays aren't a reality for many of us. While some find it the happiest time of the year, the mass consumerism, barrage of too-tempting foods and overabundant family time - or a lack thereof - turns many white Christmases to blue.
Unlike true clinical depression, the holiday blues are short-lived and can be resolved or prevented fairly easily, says Dr. Madhukar Trivedi, director of the Mood Disorders Research Program and Clinic at University of Texas Southwestern Medical Center, Dallas.
"Some people don't have the opportunity or the wherewithal to get involved with family and friends and that offers a stark contrast to the pictures painted by the media and the attention focused on the season," Dr. Trivedi, professor of psychiatry, says. "On the other hand, it's surprising how soon people can shake those blues, if they just make a concentrated effort."
Not that the holiday blues are entirely mental.
"If you are not careful, the holidays take an emotional toll on the body, ranging from increased blood pressure to weakening your immune system," says Gina Kearney, holistic nurse practitioner and site manager at the Integrative Care Center affiliated with Hospital for Special Surgery, New York City.
"There's a natural way to deal with the holiday blues," Dr. Trivedi says. "Basically, it involves taking the same advice that your mother would have given." That advice includes a balanced diet, plenty of exercise and not setting unreal expectations for what you can achieve. Shopping budgets and menus will also alleviate much of your holiday stress.
Experts at the Integrative Care offer the following tips:
1. Set realistic goals
Certainly planning ahead, shopping and making travel plans early and pacing yourself will decrease the last minute anxiety associated with long lines and delays.
2. Don't do it alone
Plan activities with your family that will help turn chores into family activities.
3. Scale down your expectations
Perfection and holiday planning are a bad mix. Allow the holiday to take shape on its own and appreciate the events for what they represent - not what you want them to be.
4. Manage your time
Think about how much time you have and plan accordingly. Build in time for last minutes changes or crisis.
5. Try to relax
Deep breathing exercises, relaxation tapes and gentle yoga are often helpful.
6. Exercise
If you are already in a regular exercise program (aerobics, running, swimming, etc.), it is important to keep up the usual routine during the holidays.
7. Pay attention to your own feelings
Share real feelings with a good friend. Even a quick e-mail or phone call can help. They're probably feeling overloaded, too.
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