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The holiday season often brings unwelcome guests —
stress and depression. And it's no wonder. The holidays present a
dizzying array of demands — parties, shopping, baking, cleaning
and entertaining, to name just a few.
But with some practical tips, you can minimize the stress that
accompanies the holidays. You may even end up enjoying the
holidays more than you thought you would.
Tips to prevent holiday stress and depression:
Acknowledge
your feelings. If someone close to you has
recently died or you can't be with loved ones, realize that it's
normal to feel sadness and grief. It's OK to take time to cry or
express your feelings. You can't force yourself to be happy just
because it's the holiday season.
Reach out.
If you feel lonely or isolated, seek out community, religious or
other social events. They can offer support and companionship.
Volunteering your time to help others also is a good way to lift
your spirits and broaden your friendships.
Be
realistic. The holidays don't have to be perfect
or just like last year. As families change and grow, traditions
and rituals often change as well. Choose a few to hold on to and
be open to creating new ones. For example, if your
adult children can't come to your house, find new ways to
celebrate together, such as sharing pictures, emails or
videos. Set aside differences. Try to accept family
members and friends as they are, even if they don't live up to
all your expectations. Set aside grievances until a more appropriate
time for discussion. And be understanding if others get upset or
distressed when something goes awry. Chances are they're feeling
the effects of holiday stress and depression, too.
Stick to a
budget. Before you go gift and food shopping,
decide how much money you can afford to spend. Then stick to your
budget. Don't try to buy happiness with an avalanche of gifts.
Try these alternatives:
Start a family gift exchange.
Give homemade gifts.
Donate to a charity in someone's name.
Plan ahead. Set aside specific
days for shopping, baking, visiting friends and other activities.
Plan your menus and then make your shopping list. That'll help
prevent last-minute scrambling to buy forgotten ingredients. And
make sure to line up help for party prep and cleanup.
Don't
abandon healthy habits. Don't let the holidays
become a free-for-all. Overindulgence only adds to your stress
and guilt.
Try these suggestions:
Have a healthy snack before holiday parties so that you don't go
overboard on sweets, cheese or drinks.
Get plenty of sleep.
Incorporate regular physical activity into each day.
Learn to say no. Saying yes when you should say no can leave you
feeling resentful and overwhelmed. Friends and colleagues will
understand if you can't participate in every project or activity.
If it's not possible to say no when your boss asks you to work
overtime, try to remove something else from your agenda to make
up for the lost time.
Take a
breather. Make some time for yourself. Spending
just 15 minutes alone, without distractions, may refresh you
enough to handle everything you need to do. Find something that
reduces stress by clearing your mind, slowing your breathing and
restoring inner calm.
Some options may include:
Taking a walk at night and stargazing.
Listening to soothing music.
Getting a massage.
Reading a book.
Seek professional help if you need it. Despite your best efforts, you may find yourself
feeling persistently sad or anxious, plagued by physical
complaints, unable to sleep, irritable and hopeless, and unable
to face routine chores. If these feelings last for a while, talk
to your doctor or a mental health professional.
Take
control of the holidays. Don't let the holidays
become something you dread. Instead, take steps to prevent the
stress and depression that can descend during the holidays. Learn
to recognize your holiday triggers, such as financial pressures
or personal demands, so you can combat them before they lead to a
meltdown. With a little planning and some positive thinking, you
can find peace and joy during the holidays.
If you
need someone to talk to NAMI of Greater Des Moines
provides several support groups at no cost.
NAMI
Family Support Groups: For family members,
caregivers and loved ones of adults living with mental illness.
By sharing your experiences in a safe and confidential setting,
you gain hope and develop supportive relationships. This group
encourages empathy, productive discussion and a sense of
community. Benefit through other’s experiences, discover your
inner strength and learn now to identify local resources and how
to use them. NAMI Family Support Groups are led by trained
people who’ve lived similar experiences with their loved ones.
NAMI Family Support Groups are free, Registration is not required
Offered
at 3 Locations
Des Moines
- Third Sunday of the month: Meetings are at
Eyerly-Ball Community Mental Health
Center-1301 Center from 2:30-4 PM.
Ankeny
– 1st Tuesday of each month at the Ankeny First United Methodist
Church, 206 SW Walnut, Ankeny, RM 310/314 from 7-8:30 PM
Please note: The meeting in
January will be on Tuesday, January 8.
West Des
Moines - 2nd Thursday of each month at
the Lutheran Church of Hope, 925 Jordan Creek
Parkway, Room 102 from 6:30-8 PM Supper (free will offering) is available at 5:30
prior to the support group.
NAMI Connections Support Groups: Peer-led support group for adults living with
mental illness. By sharing your experiences in a safe and
confidential setting, you gain hope and develop relationships.
The group encourages empathy, productive discussion and a sense
of community. You’ll gain insight from hearing the challenges and
successes of others, and the groups are led by trained people
who've been there.
· Every Tuesday
Afternoon from 2-3:30pm
· First &
Third Wednesday of Each Month from 5:30-7p
· At NAMI Greater
Des Moines / 511 East 6th Street / Des Moines
· Free:
Registration is not required
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