Christmas Tips to prevent Holiday Stress and Depression

Mental health tips & resources to help you elevate your mood and assist you in becoming more resilient during Christmas and all year long.

1. Practice self-care and make yourself a priority. The first step in practicing self-care is to take care of your body. In order to do this it is important to: - Eat a healthy diet & drink water – research has shown that what you eat—and don’t eat—affects the way you think and feel. - Exercise, which can help decrease depression and anxiety and improve moods. - Get enough sleep.

2. Acknowledge your feelings. If someone close to you has recently died or you can't be with loved ones, realize that it's normal to feel sadness and grief. It's OK to take time to cry or express your feelings. You can't force yourself to be happy just because it's the holiday season.

3. Reach out. If you feel lonely or isolated, seek out community, religious or other social events. They can offer support and companionship. Volunteering your time to help others also is a good way to lift your spirits and broaden your friendships. The meaning and purpose derived from helping others or the community can enrich and expand your life—and make you happier. There is no need to stay alone and be lonely.

4. Stick to a budget. Before you go gift and food shopping, decide how much money you can afford to spend. Then stick to your budget. Don't try to buy happiness with an avalanche of gifts.

Try these alternatives:

• Donate to a charity in someone's name.

• Give homemade gifts.

• Start a family gift exchange.

5. Plan ahead. Set aside specific days for shopping, baking, visiting friends and other activities. Plan your menus and then make your shopping list. That'll help prevent last-minute scrambling to buy forgotten ingredients. And make sure to line up help for party prep and cleanup.

6. Disconnect from electronics and social media. Consider adding an electronics-free time period to your day. Taking time to unplug and disconnect from the constant stream of emails and alerts will allow you to interact with people face to face and will help reduce the many feelings of stress social media can cause.

7. Maintain healthy habits. Don't let the holidays become a free-for-all. Overindulgence only adds to your stress and guilt.

Try these suggestions:

• Have a healthy snack before holiday parties so that you don't go overboard on sweets, cheese or drinks.

• 15 minutes of quiet time to refresh.

• Say No when you can’t or don’t want to do something.

• Incorporate regular physical activity into each day.

8. Take part in activities that make you feel happy, productive, and challenge your creativity. Whether through drawing, taking an exercise class, going out to dinner with friends or caring for a pet, spending quality time with those who matter to you can make you feel good. The holidays don’t have to be perfect; but they can be enjoyable.

9. Engage in prayer, meditation and/or mindfulness. Relaxation exercises can improve your state of mind and outlook on life. In fact, research shows that meditation may help you feel calmer.

10. Avoid heavy substance use. It is important to keep alcohol use to a minimum and avoid other drugs. Many people use alcohol and other drugs to "self-medicate" but in reality, substance use may get in the way of your ability to function at work or school, maintain a stable home life, handle life’s difficulties, and relate to others.

11. Set aside differences. Work to accept family members and friends as they are, even if they don't live up to all of your expectations. Set aside grievances until a more appropriate time for discussion. And be understanding if others get upset or distressed when something goes awry. Chances are they're feeling the effects of Christmas holiday stress too.

12. Take control of the holidays

Don't let the Christmas holidays become something you dread. Instead, take steps to prevent the stress and depression that can descend during the holidays. Learn to recognize your holiday triggers, such as financial pressures or personal demands, so you can combat them before they lead to a meltdown. With a little planning and some positive thinking, you can find peace and joy during the holidays.

13. Get help from a licensed mental health professional when and if you need it. Obtaining help is a sign of strength — not a weakness. Just as it requires effort to build and maintain physical health, so it is with mental health.

This list included a few thoughts of ways to improve your mental health every day and especially during the Christmas season. It is most important to remember that treatment is effective. People who get appropriate care can recover from mental illness and lead full, productive, and rewarding lives. Despite your best efforts, you may find yourself feeling persistently sad or anxious, plagued by physical complaints, unable to sleep, irritable and hopeless, and unable to face routine chores. If these feelings last for a while, call your doctor or a mental health professional.

When stress is at its peak, it's hard to stop and regroup. Use your self-help tools to prevent stress and depression in the first place, especially if the holidays have taken an emotional toll on you in the past. SAMHSA is open to support you 24/7.

SAMHSA’s National Helpline – 1-800-662-HELP (4357)