1. Focus on what matters
The holidays shouldn't be
all about the presents, but financial woes can make it easy to lose sight of
that.
Rein in the stress (and cost) by organizing a gift exchange with friends or family. You can also bake your gifts, or create traditions such as having a large potluck meal followed by a walk outside or board games by the fire.
"I think saying no is more of a relief instead of stretching and spending more than you have and still not doing enough," Dr. Sharp says.
Rein in the stress (and cost) by organizing a gift exchange with friends or family. You can also bake your gifts, or create traditions such as having a large potluck meal followed by a walk outside or board games by the fire.
"I think saying no is more of a relief instead of stretching and spending more than you have and still not doing enough," Dr. Sharp says.
2. Forget being perfect
Debbie Thurman, a
57-year-old from Monroe, Va., suffered from depression for years, and the
holidays made it worse. From decorating to finding the perfect gifts, she felt
overwhelmed.
At a support group's suggestion, she listed the simple things that really made her family happy, and she began traditions that helped the less fortunate.
"When you take your eyes off of yourself and focus on those who have far less than you do, you can't be depressed," she says. "I learned to be grateful for the blessings I had, and I had a lot."
At a support group's suggestion, she listed the simple things that really made her family happy, and she began traditions that helped the less fortunate.
"When you take your eyes off of yourself and focus on those who have far less than you do, you can't be depressed," she says. "I learned to be grateful for the blessings I had, and I had a lot."
3. Keep away from family conflict
There are a couple ways to
save your sanity at family gatherings, says Jeffrey Greeson, PhD, assistant
professor of psychiatry and behavioral sciences at Duke University School of
Medicine, in Durham, N.C.
If you know there are going to be conflicts, prepare a neutral response, such as, "Let's talk about that another time," or, "I can see how you would feel that way."
Then escape to the restroom, offer to help in the kitchen, or go hang out with the kids. And it always helps to call a good friend if you need a sympathetic ear.
If you know there are going to be conflicts, prepare a neutral response, such as, "Let's talk about that another time," or, "I can see how you would feel that way."
Then escape to the restroom, offer to help in the kitchen, or go hang out with the kids. And it always helps to call a good friend if you need a sympathetic ear.
4. Get help
When Thurman's children
were young, she and her husband lived far away from their extended family. When
she needed support during "black bouts of depression," she leaned on
close friends.
She and her husband had two couples in particular that helped them through difficult times. "These friends were godsends," she says.
"I credit them with quite possibly helping to save my life," she says. "I also drew encouragement from a small support group of women who were dealing with depression."
She and her husband had two couples in particular that helped them through difficult times. "These friends were godsends," she says.
"I credit them with quite possibly helping to save my life," she says. "I also drew encouragement from a small support group of women who were dealing with depression."
5. Consider your light exposure
If you are consistently
tired, irritable, and down at this time of year, it may not be due to the
holidays as much as to the lack of exposure to the sun, Dr. Sharp says.
Seasonal affective disorder, or SAD, can be treated by long walks during daylight hours or exposure to a light box for about 30 minutes a day.
If you think you may be suffering from SAD, talk to your doctor about treatment options
Seasonal affective disorder, or SAD, can be treated by long walks during daylight hours or exposure to a light box for about 30 minutes a day.
If you think you may be suffering from SAD, talk to your doctor about treatment options
6. Don't binge on food or alcohol
For some, overindulgence is as much of a holiday tradition as
opening gifts. Carmen Harra, PhD, an author and psychologist in Hollywood,
Fla., recommends more restraint.
"Have one piece of pie, not three," she says. "Apart from being unhealthy for your body, you will feel guilty afterward."
Harra recommends preparing for holiday dinners by eating healthy meals the week prior. And don't use alcohol to deal with holiday depression. Alcohol can intensify your emotions and leave you feeling worse when it wears off.
"Have one piece of pie, not three," she says. "Apart from being unhealthy for your body, you will feel guilty afterward."
Harra recommends preparing for holiday dinners by eating healthy meals the week prior. And don't use alcohol to deal with holiday depression. Alcohol can intensify your emotions and leave you feeling worse when it wears off.
7. Schedule some sleep
Holiday activities easily
can interfere with your sleep schedule. But studies have shown there is a link
between sleep loss and depression, so you need to be extra careful about
cutting back on sleep to get everything done.
Try to get to bed and wake up at approximately the same time every day; avoid large meals and physical activity such as dancing within a few hours of bedtime; and make your bedroom a sleep sanctuary, free from TV or other distractions, according to the Centers for Disease Control and Prevention.
Try to get to bed and wake up at approximately the same time every day; avoid large meals and physical activity such as dancing within a few hours of bedtime; and make your bedroom a sleep sanctuary, free from TV or other distractions, according to the Centers for Disease Control and Prevention.
By
Tammy Worth
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