It is a season of gratitude, merriment, and joy. But many people also experience stress, frustration and/or sadness during the holidays. Below are some reasons why you might have mixed emotions during the holidays, and some strategies for coping with the season’s biggest challenges.
REASON: High expectations for a perfect holiday. Many of us have ideas about the holidays that are based on classic movies or childhood memories.
STRATEGY: Cut yourself some slack. No one is perfect and no holiday is perfect. Enjoy the things about the holiday that you love, and try to accept that you won’t love it all. Focus on those few special moments that bring you joy, even if they seem to be surrounded by chaos!
REASON: Too much time with extended family. Even if you have a very functional family full of people you love and enjoy, the holiday season can be family overload.
STRATEGY: Make some time for yourself. Everyone needs time alone with their thoughts and feelings, especially during the holidays. It is okay to turn down some invitations to make sure you have some alone time. Go for a walk, take a hot bath, drink a mug of tea. Do something that helps you to relax quietly. These little breaks will give you a bit more strength to handle the personalities and group dynamics that are part of every family.
REASON: Financial strain. Between gifts for children, friends, and family, groceries for holiday feasts, travel to see family, energy bills for holiday lights… December is the most expensive month of the year.
STRATEGY: Make sure you have a budget for the holidays, so you know what you can afford. Many families are experiencing lean times, and it is appropriate to do less spending. Focus on the true meaning that the holidays have for you (sharing, togetherness, gratitude). When possible, give gifts from the heart that don’t cost much, like something homemade or the gift of your time. You may want to cut back on other costs (like eating out) to allow for holiday expenses (such as gas for the drive to a relative’s house). Instead of getting gifts for the whole family, you may choose to do a gift exchange with a spending limit. If you have children, it might be a good idea to talk with them about finances and the true meaning of the holidays for your family.
REASON: Cold weather and little daylight. In some places, the cold weather alone is depressing. Days are also getting shorter and less time is spent outdoors, decreasing exposure to the sun.
STRATEGY: Try to spend some time outside each day, even if you have to put on a hat and scarf for a brisk walk around the block. Daylight is important for mood and sleep patterns. If you tend to feel sad during the winter, you may want to be evaluated for Seasonal Affective Depressive Disorder (SADD). SADD can be treated with a special lamp. You may also have a nutrient deficiency, such as low vitamin D or iron. Your family doctor can help you determine if you need supplementation.
REASON: Challenging memories of past holidays. For some, the holidays bring back difficult emotions from lost loved ones or unhealthy family dynamics.
STRATEGY: It may help to talk with close friends, your spouse, or relatives that share your experience. If you are mourning for a lost loved one, try to focus on happy memories so that the holidays are a time to celebrate their life. If you need more support, contact your EAP to be connected with a professional therapist in your area.
REASON: Too much sugar and too much food. Food affects mood, and during the holidays there usually aren’t enough fresh, light, healthy options.
STRATEGY: Sugar gives a short energy boost, followed by fatigue and low mood. Too much food can have the same effect. Eat something light and healthy before holiday parties and use moderation with seasonal treats. Try not to have too much sugary food in your house, so it doesn’t take the place of nutritious meals.
REASON: No time for mood-lifting exercise. With social events, travel, and gift buying, exercise routines are often put on hold.
STRATEGY: The physical activity that boosts mood most is cardiovascular exercise that raises your heart rate. If you don’t have time to get to the gym, do a few jumping jacks, run up and down the steps a few times, take a quick jog around the block. Even short bursts of activity can help you to feel better.
REASON: Not enough sleep due to obligations and worries. It is one thing to stay up late on Christmas Eve wrapping gifts, or to stay out late on New Year’s Eve, but for some people, sleep shortages build up during the holiday season.
STRATEGY: Make sleep a priority. Well-rested people are more productive, less stressed, and in better health! Getting enough sleep will help you to be more efficient and get more accomplished during your waking hours. If you are having difficulty falling asleep, try keeping a notepad by your bed to write down anything you want to remember in the morning. This allows you to get it off of your mind so that you can address it with a fresh start the following day. If you have chronic sleep problems, you may want to contact your EAP for assistance.
The holidays are an exciting time of year, but also challenging in many ways. It is important to take care of yourself during these busy months to stay healthy and cope with the emotional roller-coaster that you may experience. If you have additional questions or need more support, contact Dr. Haaz (shaaz@corporatehealthsolutions.com), your family doctor, plant nurse, and/or EAP. We wish you a happy, healthy holiday season!
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