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I probably don’t have to tell you we’re approaching the most stressful year. While the holidays can be lovely and full of joy, they can also be a trigger for anxiety and depression. Let’s take a look at the signs and symptoms of depression and tips on coping with the pressures of the holidays. I hope you can maintain healthy habits and advocate for yourself and your family so you can ring in the new year as a bona fide Health Hero.

Holiday Triggers

There are many reasons to feel stressed this time of year. Just think of all the obligations: juggling numerous social events, entertaining (including cooking and cleaning), shopping for gifts, spending loads of money that we may or may not have, and, of course, getting along with family. The most significant source of stress and anxiety during the holiday season is likely to be family.

If you’ve fought clinical depression in the past, the holiday season can be an especially dangerous trigger. The seasonal time change can contribute to depressive disorders. It disrupts your sleep, decreases your energy, and contributes to overall feelings of sadness and disinterest in your everyday routine. With all the holiday parties, it’s also common for people to drink a little more than usual. Be aware that alcoholism is a significant pitfall that triggers or worsens depression. Similarly, overeating can be a problem and can worsen self-esteem for some.

Signs of Major Depression

The holidays can highlight changes in your life, bring up unhappy memories, or pit you against “toxic relatives.” And suppose you’ve recently experienced a tragedy, death, or breakup. In that case, you may be even more vulnerable to the holiday blues. While this time of year can be mentally rough for many people, it can push some of us over the edge. Pay attention to these signs of major depression:

  • Negative feelings: sadness, discouragement, depression, apathy
  • Loss of interest in activities you formerly enjoyed
  • Weight gain or weight loss
  • Sleeping issues
  • Loss of energy
  • Feelings of hopelessness or inadequacy
  • Difficulty thinking clearly or making decisions
  • Persistent thoughts of death or suicide
  • Withdrawal from others

Coping Tips for the Holidays

The first bit of advice I offer is this:

  1. Lower your expectations and plan.
  2. Prepare yourself—you know what’s coming—and be realistic about what you can reasonably accomplish.
  3. If the social aspect of the holidays makes you anxious, commit only to activities you enjoy.

It’s okay if you don’t feel festive, but let the people closest to you know that this year is challenging for you. And suppose you can set aside grievances with family during the holiday period. In that case, it will alleviate a tremendous burden.

Even if you enjoy socializing, saying no to some invitations is wiser than overstraining your schedule. A packed holiday schedule can ultimately feel rushed or burdened to socialize with more people than usual. It can also pull you into a risky routine that compromises your self-care by lacking sleep, exercise, and time for yourself.

To avoid sinking into depressive thoughts, focus on your own healthy habits during the holiday season. Get enough sleep and practice good nutrition, at least most of the time. In other words, don’t overindulge too often! Also, try to squeeze in some form of exercise. The best remedy for the time change is to get out for a walk in the fresh morning air.

Plan your schedule ahead of time and include “appointments” on your calendar for shopping, cooking, and visiting friends. Make your grocery and gift lists to help you remember essential items ahead of time. Organize any additional support you may need for that rockin’ party you plan on throwing this year. Stick to a budget for food and gift shopping, and suggest alternative gift-giving approaches, such as homemade items or a family gift exchange.

Finally, take some time for yourself. Read a book or perhaps even schedule a massage. And if you are still feeling anxious or depressed, you may want to seek out some professional help. Your doctor or a mental health professional will understand how hard this time of year is, and they will help you get back on the path to becoming a Health Hero.

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