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Avoiding Holiday Depression

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I’m sure you’re like the rest of us running around taking care of the final details of your upcoming holiday gatherings. Whether it’s the food, the shopping, or the travel (or all of the above), this is the season of stress when it should be, as the song says, “the most wonderful time of the year”.
What stresses you out? Identifying the causes and either mitigating them or avoiding them are the keys to a happy holiday season.
Perhaps you have set some high expectations and have painted a perfect picture in your mind of the perfect meal, the perfect family gathering, the best gifts under the tree, but then the reality of the day sets in. Unmet expectations are the biggest cause of any conflict in life, but the holidays can tend to make them seem that much worse — especially for those with depression.
Break Tradition
As families grow and people move, the traditions you once held dearly may change. Just because they are different, doesn’t mean that they are wrong or bad. Being flexible and willing to compromise will make the season brighter. Holiday are more than what or where you eat, or how many gifts are under the tree. Learn to cherish the time together and overlook the less important details.
Plan Ahead
Taking time for yourself is important to keeping your mood in check over the holidays. Yes, there’s shopping and baking, and cooking and cleaning. But, in between those things, it’s okay to take a nap, go for a run, or curl up and read a book.
Avoid Conflict
Perhaps there’s a sore subject that seems to come up every year, or a new conflict in the family that may rear its ugly head. A good way to avoid the conflict is to prepare an exit strategy.  Simply saying, “let’s talk about it another time” or now isn’t the time”, may help call attention to the setting in hopes that they will respect your response.Then leaving the room and offering help in the kitchen, or going to play with the kids is a good way to escape.
Give Back
Helping those who are less fortunate is another way to overcome depression over the holidays. Being grateful for what you do have and not focusing on what you don’t have will help change your perspective. Volunteering at a soup kitchen, adopting a grandparent, or packing a box for Operation Christmas Child will help lift your spirits.
Organize a gift exchange with family and friends, or bake some goodies for your neighbors is a fun way to bring joy to others. This will reduce cost and reduce your stress at the same time!
Avoid Binge Drinking or Eating
Drinking a glass of red wine is a good way to wind down after a long, stressful day, but drinking in excess can be a problem. Drinking alcohol to deal with holiday stress and depression will certainly not help, and will only intensify your emotions and make you feel even worse.  LImiting your alcohol intake to one or two drinks a day is a good rule of thumb. Do yourself a favor and leave a holiday party early if you don’t think you can stick to your limit.
Binge eating can have the same effect. You may want three slices of pecan pie, but trying sticking to one. You’ll satisfy your sweet tooth, and you won’t wind up with a stomach ache or the guilt associated with overeating.
Learn to Grieve
If you are mourning a loved one, talking about your feelings and not keeping them bottled up will help reduce your stress. Reaching out to support groups or friends who may have the same experience will help, too. It’s not uncommon to feel anger at the person for leaving you alone or feeling guilty for enjoying yourself during the holidays. It’s part of the healing process.
Workout
Exercise should be a priority over the holidays, not something to stop and then start again after the new year. Taking a brisk walk for 35 minutes five days a week, or 60 minutes three time a week, will help improve your mood and burn off those extra calories you are consuming.
Get Some Sleep
Studies have shown there is a link between sleep loss and depression, so it’s important to try and stick to your same sleep schedule during the holidays. Be careful about cutting back on sleep to get everything done. And, avoid big meals and physical activity within a few hours of bedtime.
Get Some Sunshine
Tired? Irritable? Feeling down? It may not be the stress of the holiday, but rather the lack of sunlight. Seasonal affective disorder (SAD) can be treated by taking 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 possible treatment options.
Get Help
If you do suffer from depression, please ask for help. Whether it’s a support group, a good friend, or a medical professional and a prescription for an anti-depressant, getting help is the first step to identifying and dealing with depression.
 

What’s the biggest thing to avoid during the holidays? (No, it’s not your family)

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It’s sugar.
The average American consumes 19.5 teaspoons of sugar per day. Stop and think about that for a minute. That’s sugar you put in coffee and tea, and the sugars in pasta, granola bars and yogurt. That’s an extra 285 calories per day that health experts say is way too much. In a year, that means you’re consuming about 66 pounds of added sugar every year.
According to the American Heart Association, women should consume no more than 6 teaspoons (100 calories) daily and men should get a max of 9 teaspoons (150 calories).
Those of greater risk of sugar overdose are children and teens. The U.S. Dietary Guidelines recommend limiting total intake of discretionary calories, including added sugars and fats, to 5% – 15% per day. However, children and adolescents in America get about 16% of their total caloric intake from added sugars alone.
Children and teens are particularly at risk. The U.S. Dietary Guidelines for Americans recommend limiting total intake of discretionary calories, including both added sugars and fats, to 5% –15% per day. Yet children and adolescents in America obtain about 16% of their total caloric intake from added sugars alone.
According to an article published by SugarScience™, “Using brain-scanning technology, scientists at the U.S. National Institute on Drug Abuse were among the first to show that sugar causes changes in people’s’ brains similar to those in people addicted to drugs such as cocaine and alcohol. These changes are linked to a heightened craving for more sugar. This important evidence has set off a flood of research on the potentially addictive properties of sugar.”
When reading labels watch out for any of these names in the first few ingredients or those products that have more than 4 total grams of sugar:

  • Agave nectar
  • Brown rice syrup
  • High-fructose corn syrup
  • Dextrose
  • Evaporated cane juice
  • Glucose
  • Lactose
  • Malt syrup
  • Molasses
  • Sucrose

How do we overcome the cravings of sugar?
Protein: Eating protein is one way to curb those sugar cravings. High-protein foods digest more slowly than those high in sugars, and they keep you feeling full for longer. Foods rich in protein include lean chicken, low-fat yogurt, eggs, nuts, and beans.
Fiber: Fiber also helps keep you full, plus it gives you more energy than sugar. High-fiber foods don’t raise your blood sugar, so there’s no hungry ‘crash’ afterwards. Choose foods such as fruits, vegetables, and whole grains. Quick tip: slice up yellow and red peppers, or carrots and celery for a snacks to munch on during the day and avoid the vending machine. Spreading some peanut butter on an apple is also a sweet treat that is rich in protein and fiber. Avoid fruit cups since those can be filled with extra sugar in the syrup.
Spices: Adding natural sweeteners like coriander, cinnamon, nutmeg, cloves and cardamom will sweeten your foods and reduce cravings.
Multivitamins: Nutrient deficiencies can make cravings worse. Taking a good quality multivitamin and mineral supplement, vitamin D3, vitamin B3 and magnesium can help improve the ability to control blood sugar.
Sleep: When you are tired, your body uses sugar for energy to counteract the exhaustion. So, getting enough sleep will help regulate the sugars you crave.
Exercise: Believe it or not, the more you exercise the better you feel and want to live a healthier lifestyle. Walking, running, bike riding and swimming are great ways to get in shape. Start out slowly by exercising for 20 minutes  a few days a week, then work up to longer workouts five times a week.
Water: Sometimes when we think we are hungry, we are really just thirsty. Drinking water can promote weight loss, flushes out toxins, increases our energy and relieves fatigue.
Here’s to a happy and HEALTHY New Year!

Got Stress?

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Stress is common this time of year. We’re overbooked with work commitments as we are trying to finish the year strong. Our minds are racing with thoughts of what to get the kids, parents, nieces, nephews, neighbors, etc., for Christmas. Not to mention the travel schedule, baking, and cleaning that ensues. Phew! I’m stressed just thinking about it all.
Throughout the year, stressful situations arise and it’s not always a bad thing. Sometimes, it’s what you need to meet that deadline or sharpen your concentration when working on a difficult task. Other times—when pushed too far beyond our comfort zone—it can start causing damage to our bodies and minds.
A key to your peace of mind is learning the signs and symptoms of stress:
Cognitive:

  • Memory problems
  • Inability to concentrate
  • Poor judgment
  • Seeing only the negative
  • Anxious or racing thoughts
  • Constant worrying

Emotional:

  • Moodiness
  • Irritability or short temper
  • Agitation, inability to relax
  • Feeling overwhelmed
  • Sense of loneliness and isolation
  • Depression or general unhappiness

Physical:

  • Aches and pains
  • Diarrhea or constipation
  • Nausea, dizziness
  • Chest pain, rapid heartbeat
  • Loss of sex drive
  • Frequent colds

Behavioral:

  • Eating more or less
  • Sleeping too much or too little
  • Isolating yourself from others
  • Procrastinating or neglecting responsibilities
  • Using alcohol, cigarettes, or drugs to relax
  • Nervous habits (e.g. nail biting, pacing)

When you start to notice multiple signs, you might want to try to reduce or eliminate some of the stressors that are causing the problem. Keep in mind that the signs and symptoms of stress overload can also be caused by other psychological or medical problems. If you’re experiencing any of the warning signs of stress, it’s important to see a doctor to help determine if your symptoms are stress-related.
Your ability to tolerate stress depends on many factors, including the quality of your relationships and support network, your life experiences, your emotional intelligence, and genetics.

  • Your support network – The quality of your friendships and a strong social network (no, we’re not talking about Facebook), are huge factors in how you cope with stress. A group of supportive friends and family is key to relieving stress. Conversely, the more lonely and isolated you are, the more vulnerable you are to stress.
  • Your exercise levels – A consistent exercise routine is a way to keep your stress level under control. When you are healthy physically, your mind is healthier and the more resilient you are against the symptoms of stress. Just 30 minutes a day will help burn off steam, as well as calories.
  • Your diet. It may be called comfort food, but eating a diet full of processed and convenience food, refined carbohydrates, and sugary snacks can worsen symptoms of stress. However, eating a diet rich in fresh fruit and vegetables, high-quality protein, and healthy fats, especially omega-3 fatty acids (like salmon), can help you better cope with life’s ups and downs.
  • Your sense of control – It may be easier to take stress in stride if you have confidence in yourself and your ability to influence events and persevere through challenges. If you feel like things are out of your control, you’re likely to have less tolerance for stress.
  • Your attitude and outlook – Optimistic people are often better able to handle stress. They tend to embrace challenges, have a strong sense of humor, and accept that change is a part of life.
  • Your ability to deal with your emotions – If you don’t know how to calm and soothe yourself when you’re feeling sad, angry, or overwhelmed by a situation, then you will be more stressed out. The ability to bring your emotions into balance helps you bounce back from adversity and is a skill that can be learned at any age.
  • Your knowledge and preparation – The more you know about a stressful situation, including how long it will last and what to expect, the easier it is to cope. For example, if you go into surgery with a realistic picture of what to expect afterwards, a painful recovery will be less traumatic than if you were expecting to bounce back immediately.
  • Your sleep cycle –  Feeling tired can increase stress by causing you to think irrationally. Keep your cool in stressful situations by getting a good night’s sleep. If you are having trouble falling to sleep, read our post from last week about getting a good night’s sleep.

Take the Quiz

  1. I have people I confide in when I’m feeling under pressure who make me feel better.
  2. I feel comfortable expressing how I feel when something is bothering me.
  3. In general, I feel in control of my life and confident in my ability to handle what comes my way.
  4. I find reasons to laugh and feel grateful, even when going through difficulties.
  5. No matter how busy I am, I make it a priority to sleep, exercise, and eat right.
  6. I’m able to calm myself down when I start to feel overwhelmed.

Each “yes” answer represents an important stress coping skill. Each “no” represents an area to work on to become more resilient.
So, this holiday season, keep it all in perspective and remember what’s important and what’s not worth your time stressing about. So, finish the year strong, and kick off 2016 with good habits to help your stress under control.
 

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