Ahh, the holidays. A time full of joy, family, and everything magical you see on TV – or so we are led to believe. The truth is, many people struggle during the holidays and having mood or anxiety disorders can add to that struggle. There are multiple things that cause stress from October through January like changes in daily schedules, travel, extra family time, added financial burdens, additional obligations, even bad weather. This year try some of these ten tips to try to help prevent (or minimize) stress, depression, and/or mania.
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Take your medication. Now is not the time for skipping doses or not taking that anti-anxiety medication if you need it. Talk to your doctor. He/she may even recommend upping a dose or adding something else to get you through this time.
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Take off the super hero cape. It’s okay to say “no”. Be realistic. It is not your job to make others happy, it is your job to do what is best for you to stay healthy. Life will go on if something doesn’t get done or doesn’t turn out. You may even get a laugh out of it for years to come – “Remember those hard as a rock gingerbread men?”!
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Stick to a budget. Showing love does not mean showering one another with expensive gifts. Try making homemade gifts or scheduling a coffee date with an old friend instead. When you do go out shopping, make a list of who you are buying for and how much you want to spend on each person.
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Don’t abandon healthy habits. Too much overindulgence will add to depression and stress. If you are used to regular physical activity, your body will respond better if you maintain that activity. Try having a snack before going to a get together where there will be a lot of temptations.
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Avoid or minimize alcohol intake. Taking the edge off with alcohol may sound like a good idea, but alcohol can be a trigger. Many people with mood disorders also have a history of alcohol dependence, so have a backup plan ready for those situations.
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Stay in the moment. Try to enjoy where you are and what you are doing without thinking about the next thing on your to do list. Ask yourself, “do I really need to do …?” Weigh the pros and cons of your to do list. Is it causing too much stress or taking away from something you enjoy? Is it worth it?
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Get the right amount of sleep. It may feel difficult to maintain your regular sleep schedule, but a solid night’s sleep will help stave off a depression or mania. Fatigue can also add stress.
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Have regular mental health check-ins. Touch base with a friend who understands your mood disorder to stay grounded. The companionship of others without having to “put on a face” can help make it through tough times. Seek professional help when you need it too.
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Set differences aside. Try to delay grievances for a more appropriate time whenever possible. Avoid unnecessary conflicts in busy places. Chances are others are feeling holiday stress and depression as well.
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Make a getaway plan. Having an ally when going to holiday parties can help with stress management. Arrive together and depart together. Set a plan on when to go, with the understanding that if either person is struggling it is okay to leave early. Going to a party doesn’t mean having to stay up all night. It’s alright to just make an appearance to let the host know you care.