Social Work Today E-Zine

With holiday celebrations to attend and family gatherings to prepare for, December can be a busy, joyful time. But for many, heightened expectations and the stresses of holiday events can increase anxiety and cause depression. Since holiday schedules are hectic and often include unstructured time, planning ahead for how to handle difficult situations can help people cope with holiday-related stress and anxiety.

“If you plan ahead and focus on what you really enjoy about the season, you can spend more time ‘living in the moment,’ which is the key to getting the most out of each holiday experience,” says Mark H. Rapaport, MD, chair of the department of psychiatry and behavioral neurosciences at Cedars-Sinai Medical Center. Rapaport offers several suggestions for coping and enjoying the holiday season more fully:

• Have realistic expectations of interactions you’ll be having with family and friends. Chances are that people will have not changed much from last year.

• Make a list and prioritize the activities that are important to you. Make time for those; and consider carefully whether you absolutely must do everything on that list.

• Don’t lose sight of the meaningful moments of the season. Look for them, and be optimistic that you’ll find them.

• Limit your drinking. Drinking too much can lead to bad behavior, hangovers, and remorse, all of which can lead to depression.

• Let others share responsibilities of the season. No one person should feel burdened by all of the shopping, party planning, cooking, and holiday activities.

• Make an active effort not to worry so much about the details. Live in the moment as much as possible.

• Be sure to get regular exercise. Walking for 30 minutes three times a week can make a difference in how you feel.

• Keep track of your holiday spending. Gifts that you can’t afford won’t make you happy—and the cost of the gift probably won’t matter to the receiver. Consider the more important aspect of giving—making the recipient feel good in knowing that you cared.

• Try to eat well and get enough rest. Hard to do, but the benefits of both are obvious.

• Spend time with supportive and caring people; reach out to others who may benefit from your support.

• Make time for yourself. Everyone needs downtime.

• Remember that there is no ideal or model for a perfect holiday. With second marriages and so many different types of families, feel free to create your own unique way to celebrate.

— Source: Cedars-Sinai Medical Center