0 Does “The Most Wonderful Time of the Year” leave you with the blues? Thoughts on how to make this holiday season less stressful and more enjoyable.

By Gina Newsome Duncan, M.D. 

The holiday season can, indeed, be a wonderful and exciting time of year, but for some, it can also be stressful and overwhelming. Many of us tend to overextend ourselves during the holidays, both with our time and our finances. This can take a huge toll, leaving some of us physically exhausted and financially spent come January.

With the current economy, some people may feel pressured to make up for the cutbacks they’ve had to make in recent months by spending above their means. Others may be more realistic about what they can afford, but worry that they won’t be able to have a good holiday on a budget. We tend to think of the holiday season as a time for family, however, bringing everyone together can also be stressful if there are unresolved tensions within the family.

If you’re worried about being able to afford gifts this holiday season, talk with your loved ones about the real meaning of the holidays for your family. Do things that are consistent with your religious and cultural traditions.

The season may be bittersweet for some adults. If reminded of losses such as the loss of a loved one, find a way to incorporate old traditions and honor your loved ones during this season.

Here are some tips to help you cope with the holiday blues:

Don’t focus on having the “perfect” holiday. Focus instead on having an enjoyable holiday, and that includes time for relaxation.

Examine and then lower expectations—both those that you have of yourself and those that others have of you. Do you expect that you have to create the perfect holiday and give the perfect gift? Do you expect others to give you the perfect gift? Do you expect your children or relatives to be on their best behavior at all times? If so, you will likely be disappointed. Things are rarely (if ever!) perfect. Having this mindset will make it more likely that you will run yourself ragged and end the season feeling exhausted and inadequate.

Avoid overspending, as this will only cause increased post-holiday stress when you get your bank statement. Where possible, consider giving homemade gifts. Baked goods make delicious presents and are a lot less expensive than individual store-bought gifts. They also allow you to give something of yourself in a tangible way.



Do something nice for yourself. Take a break from your shopping and make time for a bubble bath or a nice walk.



Don’t be afraid to say no. Setting limits can be difficult. But overextending yourself can leave you feeling underappreciated and resentful. It’s hard to have the “holiday spirit” when you feel that way!



If worried about not having enough, try giving to the less fortunate. This can often produce a change in our perspective.



Shop online if the mall is too stressful.



For some, the holiday season itself is always enjoyable, but the months that follow can be difficult. The winter season in some areas of the country may not end until late March or early April. Some find that their moods go down predictably during this time of year. Read Dr. Felicia K. Wong’s recent post on Seasonal Affective Disorder for tips on coping with this common form of depression.

Detail: Does “The Most Wonderful Time of the Year” leave you with the blues? Thoughts on how to make this holiday season less stressful and more enjoyable.

0 Are Gray Skies and Short Days Making You S.A.D.? 10 ways to help you manage your symptoms of Seasonal Affective Disorder

By Dr. Felicia K. Wong

Autumn in the North is a magical time of year. The colorful leaves fall with the mercury. The air is cool, crisp, and clean. But for many people, there is a certain reluctance that comes with packing away the summer whites and taking out the winter woolens. Summer has come and gone. Winter is on its way.

Seasonal Affective Disorder (SAD) is a common affliction for those who live in northern climates. SAD symptoms mirror those of clinical depression. However, SAD follows a seasonal pattern, whereas general depression is not affected by the calendar. SAD sufferers may feel depressed, irritable, and tired. They may find it more difficult to concentrate or pay attention. They may want to stay in bed longer and eat more. In severe cases, SAD can lead to problems including suicidal thoughts or behavior, social withdrawal, relationship difficulties, school or work problems, and substance abuse.



Seasonal mood variations are related mostly to daylight, not temperature. For this reason, SAD is common even in places with mild winters such as the Pacific Northwest. Long periods of overcast weather can also exacerbate SAD. Warning signs of SAD usually appear in late fall and end in the spring.



One way to prevent Seasonal Affective Disorder is to live in a warm, southern, climate. But what about those of us who live in the north? Following these suggestions can help alleviate some of the symptoms of SAD:



1. Go outside and walk briskly for thirty minutes during your lunch break, when sunlight is at its peak.



2. If you can’t exercise outdoors, try exercising next to a window.



3. Get more natural sunlight by doing outdoor chores (raking the leaves, shoveling the snow).



4. Keep your windows and blinds open in the home and office.



5. Sit near a window, preferably in sunlight, whenever possible.



6. Join a support group with other SAD sufferers. Join a walking or activity group!



7. Try phototherapy. You can replace the light bulbs in your home with brighter full (broad) spectrum light bulbs. While more expensive then regular light bulbs, these provide light more similar to natural sunlight.



8. Maintain your schedule. Try to keep a regular pattern of sleep. It may be helpful to have a bedside light on timer to turn on half an hour before you wake to help you wake at a regular time even when it is dark outside.



9. Keep things in perspective. Remember that spring is only about 6 months away and that these sad feelings are only temporary and will go away.



10. If you can, go south for vacation!



If none of these strategies improve your depressive symptoms, consider consulting your primary care physician or mental health professional. SAD is a form of depression and can be readily treated with medications or psychotherapy when other self-help methods aren't effective.













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Detail: Are Gray Skies and Short Days Making You S.A.D.? 10 ways to help you manage your symptoms of Seasonal Affective Disorder