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A poll conducted by NBC Dateline and Prevention Magazine found that
41 percent of the people surveyed rated the holiday season as very
stressful. Although not a clinical term, "holiday blues"
is a term to describe feeling down at a supposedly joyous time of
the year. There are many contributing factors. Many individuals more
acutely feel the loss of a loved one or the inability to be with loved
ones during the holidays. If there are pre-existing tensions or conflicts
with family members, the pressure to be with them may trigger stress
reactions. Stress, fatigue, unrealistic expectations, over commercialization,
financial burdens and the demands of holiday preparation are very
common sources of the "holiday blues." In addition, seasonal
affective disorder (SAD), which results from fewer hours of sunlight
during the late fall and winter months, may be a factor.
Whether you experience holiday blues or the more common post-holiday
letdown, the National Mental Health Association and the Center for
Disease Control and Prevention offer the following tips:
- Anticipate and plan. Based on past experience, identify
those situations that may be a source of stress or sadness and develop
a specific plan to address them. If overspending is a concern, make
a reasonable shopping list and stick to it. If you have recently
lost a loved one or usually feel down during the holidays because
of a past loss, plan a time of remembrance and celebrate that person's
life. Instead of ignoring or becoming immersed in the things that
are stress-inducing, make a plan for coping in a healthy manner.
- Budget yourself. According to the U-S WEST Dex "Stressless
Holidays Survey," spending money is the number one source of
holiday stress for 42 percent of the women and 31 percent of the
men polled. Overspending is not mandatory; it is a choice. Budget
your time and efforts as well. Cook ahead of time and ask for help.
There is no rule against holiday pot lucks.
- Establish realistic goals and expectations. The holiday
season is not a cure for loneliness, depression or other problems
and expecting it to be will cause a great disappointment.
- Do not feel obliged to feel festive. Accept your honest
feelings, but do not forget the power of positive thinking. Although
it is not wise to ignore or deny unpleasant feelings, it is possible
to change the thoughts that contribute to those feelings. For example,
if you dwell on the hurt of a family conflict and tell yourself
that your Christmas will be ruined, chances are you will be right.
If you think that expressing love to your family must include exhaustive
spending and holiday preparations, you will be exhausted and perhaps
resentful of the toll this "love" has taken. But if you
think of family conflicts as an inevitable part of life that can
strengthen bonds and create positive change, your perspective will
be brighter. And if you acknowledge the love you have for your family
does not demand martyrdom and can be expressed in ways that do not
pressure you, your holidays will be more emotionally fulfilling.
- Learn from the past. Doing the same things over and over
and expecting different results is ridiculous. Create new ways to
celebrate the holidays if the old ways have resulted in stress or
anxiety.
- Make healthy choices. Overeating, overdrinking and lapses
in exercise can lead to dramatic changes in the way that you feel.
Make healthy choices a priority.
Holidays are sometimes sad and stressful, but all of us can influence
our holiday experience by making healthy choices, anticipating and
planning, budgeting our resources and altering negative feelings by
thinking more positively.
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