Keep Spirits High this Holiday Season!

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The Holidays are filled with get-togethers, good food and time to sit back and reflect on all there is to be thankful for. But for many, the Holiday season brings with it stress, anxiety, sadness and despair, leading to a full-blown case of the Holiday blues.

A lot of people around the Holidays want to have everything perfect. When it's not, it causes them stress and anxiety. In fact, the "season to be jolly" is anything but for millions of Americans. "People get burned out and wish the Holidays were over," according to Dr. Jeffrey Brantley of Duke University's Center for Integrative Medicine.

The Holiday blues can be brought on by a variety of factors, according to the National Mental Health Association, including:
  • Stress
  • Fatigue
  • Unrealistic expectations
  • Over-commercialization
  • Financial constraints
  • Inability to be with one's family and friends
  • The demands of shopping, parties, family reunions and house guests
Holiday blues can encompass more than feelings of stress and sadness. Loneliness, uncertainty about the future, self-evaluation and reflection on past failures often surface, leading to symptoms like headaches and difficulty sleeping as well as reactions like excessive drinking and over-eating. 

As a result, a full one in five Americans worry that Holiday stress could affect their physical health, says the American Psychological Association.

Keeping Spirits Bright

If you know you have a tendency to feel blue around the Holiday season (or after January 1, when all the excitement ends), these tips can help you ward off stress and keep your spirits high.

Set Realistic Expectations. Try not to set all of your expectations on just one day, but rather try to experience that Holidays a little at a time over the entire season. Don't be afraid to say no, and be liberal in delegating tasks to friends and family who want to help. Taking on too much is guaranteed to send you down the path of anxiety, not Holiday cheer.

Leave the Past Behind You. Dwelling on the "good old days" can bring up feelings of loss or wanting for things to be how they used to be. Embrace changes and find a way to enjoy the season as it is now. Starting a new tradition is a good first step.

Donate Your Time. Spending your time volunteering for others in need will help you share the Holiday spirit and make you feel warm inside. Many people who volunteer report feeling a heightened sense of well-being. 

Try Some Creative, No-Cost Activities. Engaging in simple Holiday activities is a great way to enjoy the season. Try driving around to look at Holiday decorations, caroling, baking cookies, decorating a gingerbread house, going for a brisk walk in a forest preserve or making a snowman.

Exercise As Much As Possible. Don't worry about sticking to a regular regimen. Just get anything in. Doing something is always better than doing nothing at all.

Avoid Over-Eating. Try to stay balanced with your cravings and emotions. Be sure to eat small, frequent meals during the day rather than "saving up" all your calories for the end of the day. Doing so is a sure bet to over-eating and indulging on extra sweets and carbohydrates. Keep your energy levels high, your metabolism going and a happy mood by fueling your body throughout the day with healthy meals and snacks.

Avoid Overspending. According to a poll by the American Psychological Association, money issues are the top cause of stress for Americans around the Holiday season. Try to make homemade gifts, give gifts of time or draw names so you only give a gift to one or two people.

Remember what is truly important. It's easy to lose site of the real meaning of the Holiday season and instead get caught up in the more material aspects. Focus your efforts on family, friends and other values that are important to you personally.

Keep Time for Yourself. Having time to relax is essential to a happy Holiday. Don't overlook this one!

When Holiday Blues Become More Serious

Feeling blue or anxious around and after the Holidays is something many people face. But if the feelings persist or become overwhelming, you may be suffering from clinical depression.

Mild or temporary depressive moods, sadness or fatigue usually don't require professional attention. If depressive symptoms last for weeks, however, and they are accompanied by other symptoms such as difficulty enjoying activities that are usually enjoyable, it may be helpful to consult with a medical professional.

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