The holiday season can be a time filled with joy and fun, but it can also be very stressful and depression is common. This year, the risk of holiday stress and depression may be compounded by the current poor economy and financial instability. The demands of traveling, entertaining, holiday shopping, parties, family reunions, and house guests can be overwhelming. In addition, unrealistic expectations, financial constraints, and the inability to be with one’s family and friends can cause stress and lead to the “holiday blues.” You may feel fatigued or anxious, have difficulty sleeping, or feel like all the fun has been taken out of your holiday experience. These feelings can cause people to adopt unhealthy coping mechanisms such as excessive drinking, overeating, and social withdrawal.

Feelings of sadness may also arise after the New Year, when a “post holiday let down” can set in. You may feel disappointed about your holiday experience or sadness that the events are over and won’t return for a whole year. This can be compounded by excess stress and fatigue from the all the effort you put into the holiday period and the financial repercussions of your holiday spending.

The following is a list of tips that can help you cope with and manage stress and feelings of sadness during the holiday season and beyond:

• Keep your expectations manageable. Try to set realistic goals for yourself this holiday season. This can help you avoid time conflicts and keep your stress level down.


• Identify your stressors. Pay attention to the things that stress you out or make you sad. If there are certain holiday events or situations that trigger bad feelings, recognizing ahead of time this can help you prepare to deal with the stress or sadness they may cause.


• Be aware of unhealthy coping behaviors. Coping mechanisms such as excessive drinking and social withdrawal do not help in the long run and tend only to increase your feelings of stress or sadness.


• Take care of your health. Remember to exercise regularly, eat healthy, and make sure you get enough rest time and enough sleep. Engage in holiday activities that you enjoy and find relaxing. Doing these things will help you better cope with stress.


• Ask for help when you need it. Don’t try to be a martyr and do everything by yourself. Let others share in the responsibility of planning activities. If you need support, rely on friends and family to help get you through. Spend time with supportive and caring people. Reach out and make new friends, or contact someone you haven’t heard from in a while. If you feel truly overwhelmed by stress, consider seeking professional help from a counselor or therapist.


• Organize your time. Make a list and prioritize the important activities while being realistic about what you can and cannot do. Pace yourself. Don’t put the entire focus on just one day or one event. If you can’t get something done today, leave it for tomorrow.


• Don’t focus on the past. Each year’s holiday season is different. Avoid the temptation to compare this year to the last or to “the gold old days.” Making such comparisons sets you up for disappointment.


• Do something for others. Spend some time volunteering to help others or give to charitable organizations. Such gestures can make you feel good about yourself and can help combat the overly commercial focus of modern holiday seasons.


• Enjoy activities that are free. Examples of free activities include taking a drive to Enjoy activities that are free. look at holiday lights and decorations, going window shopping, taking kids sledding, or making a snowman with the family. These activities can be a welcome respite and have the added bonus of not depleting your back account.


• Try something new. You can celebrate the holidays in a new way while still respecting your family’s holiday traditions.


• Take time for yourself. Don’t forget that in addition to all the family activities and obligations, you need some “me time” too. It can help you relax and decompress and may also help you gain perspective about the things that stress you out.

For more information on stress management or to share a story about your stressful holiday experience, join the Healia Health Community on Stress Management.


_{Sources: National Mental Health Association, Factsheet: Holiday Depression and Stress, Updated 3/07; American Psychological Association, Holiday Stress Tips, 2006.}

_{Photo: Effervescing Elephant, Flickr, Creative Commons}