Beat the Holiday Blues

For most of us, the holidays present opportunities to connect with friends and family, socialize, give and receive gifts, and eat great food. But if you’re like most Americans, you will probably also experience sadness, self-reflection, loneliness and anxiety at one point or another.

Why do so many Americans experience the holiday blues? The Mayo Clinic¹ points out some triggers to be on the lookout for – if you can spot them ahead of time, you can conquer them before they conquer you.

• Finances. A recent survey ² found that money is a leading cause of holiday stress, especially for younger Americans. With the economy in a slump and the expectation to give and receive gifts, the season can leave many of us financially drained and stressed for months to come. What’s more, stress can lead to compulsive shopping! So try to make a gift budget and stick to it. If you’re already spending on travel and food, your family and friends will understand that your presence is their present! If you believe in gifts as a form of expressing love, then by all means, invest in low cost or home made alternatives: make music CD’s, knit scarves or make glitzy Christmas cards with your own poetry.
  
  
• Relationships. Being around your family again may be stressful. At the same time, being without your loved ones would probably make you terribly sad. Confronting and managing tensions between loved ones can become an intense exercise during the holidays, especially if you’ve been away (and independent) for the semester and have to readjust to family living. But just remember: the transition phase is temporary and you’ll soon be enjoying each other’s company. Try this tip if the tension continues to rise with a particular relative: remove yourselves from the “holiday” setting (like the mall or kitchen) and go for a walk together. Experiencing one another in a neutral, relaxed environment will remind you why you’re happy to have each other.
  
  
• Physical demands. Running up and down to cook, shop and attend parties can take a take a toll on even the most energetic of us. Exercise and sleep — good antidotes for stress and fatigue — may take a back seat to chores and errands. If you’re feeling overwhelmed by your expectations to get everything done and exercise, start small and add 10 minutes of physical activity each day.
  
  

Ward Off Stress with a Positive Attitude

• Have a flexible mindset. Often times, we expect a celebration to turn out just like the year before it (whether good or bad). But keep in mind that traditions change, and so do families and people. Understanding that some things are out of our control, and knowing that we can change those things that are, can bring great peace of mind.
  
  
• Make an exercise plan. Make it a point to stick to your fitness routine this winter by planning before the holidays start. “Actually write down your days off from work, your trips, and other events," says Chuck Bartlett, ³ who coaches more than 100 runners in the Seattle area. "Figure out when you'll likely be able to [exercise] and when you definitely won't be able to." Then you can pencil in workouts on days you know you'll be around and schedule days off to coincide with travel days, family visits, and the like.
  
  
• Indulge freely and moderately. Let’s face it, there are just too many temptations and delicious foods around the holidays to pretend we won’t indulge, as we normally do. Instead of setting an unrealistic expectation that this year you will not have any of Aunt Maria’s famous pecan pie, give yourself the permission to have a slice. The intense feelings of guilt and defeat that come with eating “outside your diet” can often ironically promote compulsive eating. Instead, allow yourself to satisfy an urge guilt-free and notice how you’ll feel more emotionally and physically satisfied with just one slice.
  
  
• Pamper yourself. Try taking time (and a little money) for things you normally put off or think of as “luxuries.” For example, meditate or take a class in relaxation and stretching techniques, like Tai Chi or Yoga. Get a massage – it can be beneficial for the mind and body. And give yourself the easiest luxury of all: rest! Take a nap mid-day or attempt to get an additional half hour of sleep at night than you normally would. The “small stuff” makes a difference!