During the holidays, you may feel lonely, have loss of appetite, have loss of sleep - even be sad or angry. This is what's known as holiday blues. Not to be confused with clinical depression or seasonal affective disorder, holiday blues effects approximately 44% of women and 33% of men according to the American Psychological Association. I had a talk with Licensed Marriage and Family Therapist Sheli Aguirre of Journey Forward Counseling and Wellness to understand how to identify the symptoms of holiday blues, understand its triggers and share examples of ways to cope just as receiving a hug, exercise, and dancing naked in the shower!! You may contact Journey Forward Counseling and Wellness to inquire about services or for a referral at http://www.journeyforward.today or (813) 330-0529. See below for some tips: Typical sources of holiday sadness include: Stress Fatigue Unrealistic expectations Over-commercialization Financial stress The inability to be with one's family and friends How can we HELP Others?? MHFA - Ask, Listen, Give Support, Educate on Self-help, Educate on Professional HELP USE: NON-Violent Communication Observe/ Feelings, Needs, Ask REGULATE YOURSELF - You can only truly support from a regulated nervous system 17 tips for coping with holiday stress and depression: MAKE A PLAN and keep realistic expectations for the holiday season. KEEP AN INTENTION. Ask yourself, who and how do I want to be this Holiday season? Choose a word SELF-SOOTHE Find ways that will help you self soothe and regulate your mind and body when stressors build up and the Holiday happenings feel threatening! i.e.Take 5 Deep Breaths, Scan your Body STEP AWAY literally - Take time to go for a walk, have a Dance Break, Shake it Out, MOVE YOUR BODY - Maintaining movement practices is vital to maintaining your feelings of health, wellness, and holiday joy. Do some Yoga, HIIT, Jog SHIFT YOUR MINDSET check in on how you are perceiving your environment, triggers, others. Where do you feel out of control? Shift to what DO I have control over? What choices DO I have? VOLUNTEER If you are lonely, try volunteering some time to help others. FIND FREE holiday activities that are free, such as looking at holiday decorations, going window shopping without buying, and watching the winter weather, whether it's a snowflake or a raindrop. Limit drinking (Substance USE), since excessive drinking will only increase your feelings of depression. Try something new. Celebrate the holidays in a new way. CONNECT Spend time with supportive and caring people. Buddy Up! Find a buddy GIVE SUPPORT - Give Support. Who else around you may be struggling? Giving is sometimes better than receiving. Who needs help raking or baking? MAKE new FRIENDS Reach out and make new friends. RECONNECT Make time to contact a long-lost friend or relative and spread some holiday cheer. SELF-CARE Make time for yourself! You matter, and deserve to feel good. Let others HELP share the responsibilities of holiday tasks. TRACK SPENDING! Keep track of your holiday spending. Overspending can be a stressor when the bills arrive after the holidays are over.
