Eliminating Depression During the Holidays
For some people, Christmas is a joyous time. However, for many other people, they just pretend to be happy while counting the days till the holiday is finally over. Most sadly, are those who already struggle with chronic depression, and the holidays only make it worse. There are ways to make the Christmas season better for everyone if we are willing to look at the Christmas season differently and make necessary changes in our attitudes and actions. Hopefully, by trying to make Christmas more Christ-centered, and being realistic about our time, energy-level, and finances, we will eliminate stress and feel real joy. Below are excerpts from two different articles that give some excellent suggestions.
11 Tips for Avoiding Holiday Depression Triggers
High expectations, money woes, and other holiday hazards can spell trouble for anyone, but especially those prone to depression. Follow these tips for a successful holiday.
Plan ahead - Spend some time figuring out how to take care of yourself during this time, says John Sharp, MD.
Avoid family conflict - Jeffrey Greeson, PhD suggested that you prepare a neutral response, such as, "Let's talk about that another time," or, "I can see how you would feel that way."
Forget perfection - At a support group's suggestion, Debbie Thurman listed the simple things that really made her family happy, and she began traditions that helped the less fortunate.
Learn to grieve - If you are mourning a loved one, it's a good time to talk about your feelings or reach out to support groups.
Schedule some sleep - Studies have shown there is a link between sleep loss and depression, so you need to be extra careful about cutting back on sleep to get everything done.
Get help - When Thurman needed support during "black bouts of depression," she leaned on close friends.
Prioritize workouts - Exercise has been shown to improve mood. Taking a brisk walk for 35 minutes, five days a week, can do the trick.
Consider your light exposure - Seasonal affective disorder, or SAD, can be treated by long walks during daylight hours or exposure to a light box for about 30 minutes a day.
Focus on what matters - "I think saying no is more of a relief instead of stretching and spending more than you have and still not doing enough," Dr. Sharp says.
Don't binge on food or alcohol - For some, overindulgence is as much of a holiday tradition as opening gifts. Carmen Harra, PhD, recommends more restraint.
Cut back on commitments - If you feel like you just can't get through one more holiday gathering, it's OK to sit them out.
Living Providently During the Holidays
For many people, the holidays are a favorite time of year because they are an opportunity for families to come together and focus on Christ. However, for many other people, the holidays are the most demanding time of year. Many stresses during the holidays can be avoided by incorporating principles of provident living into your holiday celebrations.
Church leaders have counseled us to be modest in our expenditures and discipline ourselves in our purchases to avoid debt. Be careful not to suspend sound financial practices between Thanksgiving and Christmas, thereby incurring debt that will follow you throughout the next year. Limiting holiday spending can be especially difficult when family members expect many gifts or expensive meals; however, it is possible. It may take just a little thought and time to change attitudes and habits.
President Dieter F. Uchtdorf noted: “Who among us has not felt concern over the commercialization and even greed of the Christmas season? Who hasn’t felt overwhelmed by the packed calendars, the stress of finding gifts, the pressure of planning meals and events?” These feelings are unfortunately common. Sadly, they often cause many of us to lose sight of our spiritual well-being at a time when our spirits could be greatly nourished.
Along with the activities, Christmastime offers a unique opportunity to remember the mission of our Savior, Jesus Christ. Make sure to take time to consider the meaning of the season personally and as a family. As you make a concerted effort to live providently and minimize stress during this time of year, you can, in the words of President Uchtdorf, “see the purity of the story of the Savior’s birth and feel sincere gratitude for His life, teachings, and saving sacrifice for us” (“Seeing Christmas through New Eyes,” 2010 First Presidency Christmas Devotional, Dec. 5, 2010; lds.org/broadcasts).