Coping with Holiday Stress

The Christmas season can be a stressful time for people with all the parties, reunions and over-commercialization of the holiday.  Financial constraints can cause feelings of guilt if you cannot afford to buy the hot items of the season.  You hear messages from the advertisers that make it seem that there is something wrong with you if you don’t have the latest gadgets.  With all the activities going on during the season, it’s easy to overcommit yourself and this can cause an increase in stress.  All this can cause stress and depression.  Stress can cause headaches, difficulty sleeping, overeating and excessive drinking.

Here are some tips for coping with stress and depression during the holidays from Mental Health America:

• Keep expectations for the holiday season manageable. Try to set realistic goals for yourself. Pace yourself. Organize your time. Make a list and prioritize the important activities.
• Be realistic about what you can and cannot do. Don’t put the entire focus on just one day (i.e., Thanksgiving Day). Remember that it’s a season of holiday sentiment, and activities can be spread out to lessen stress and increase enjoyment.
• Remember the holiday season does not banish reasons for feeling sad or lonely; there is room for these feelings to be present, even if the person chooses not to express them.
• Leave “yesteryear” in the past and look toward the future. Life brings changes. Each season is different and can be enjoyed in its own way. Don’t set yourself up in comparing today with the “good ol’ days.”
• Do something for someone else. Try volunteering some of your time to help others.
• Enjoy activities that are free, such as taking a drive to look at holiday decorations, going window shopping or making a snowperson with children.
• Be aware that excessive drinking will only increase your feelings of depression.
• Try something new. Celebrate the holidays in a new way.
• Spend time with supportive and caring people. Reach out and make new friends, or contact someone you haven’t heard from in a while.
• Save time for yourself! Recharge your batteries! Let others share in the responsibility of planning activities.

© copyright Mental Health America: downloaded 12/8/11 from  http://www.nmha.org/index.cfm?objectid=c7df954d-1372-4d20-c80ed0a7ab69d250

The University of Alabama has a great web site that has all kinds of information on handling holiday stress.  The main page is at http://www.pal.ua.edu/stress/holiday_stress.php and there are links to more information from that page.

Dealing with Economic Stress

With the condition of the economy, many people are feeling extreme stress. There are a lot of things to worry about, including unemployment, foreclosures, and loss of investments. There are many health risks involved with extreme stress:

- Anxiety

- Depression

- Compulsive behaviors, such as over-eating

- Substance abuse

It is important to realize that economic stress may be adversely affecting you or someone you know.

Warning signs of stress:

According to the Substance Abuse & Mental Health Services Administration, these are some of the warning signs of economic stress:

- Persistent Sadness/Crying

- Excessive Anxiety

- Lack of Sleep/Constant Fatigue

- Excessive Irritability/Anger

- Increased drinking

- Illicit drug use, including misuse of medications

- Difficulty paying attention or staying focused

- Apathy - not caring about things that are usually important to you

- Not being able to function as well at work, school or home

If you are feeling overwhelmed to the point you think you can’t function, you may need to seek the help of someone else to help you through the rough times. Here are some people to consider:

- Healthcare provider

- Spiritual leader

- School counselor

- Community health clinic

For more information on dealing with economic stress, check out these links:

Getting Through Tough Economic Times (Substance Abuse & Mental Health Services Administration)

Get Help if Unemployed (if you’re facing home foreclosure) (Making Home Affordable.gov)

Making Home Affordable home page

National Stress Awareness Day

To recognize National Stress Awareness Day (April 18th) I decided to post some information on stress that includes some links to more detailed information.

Since everyone has experienced stress at some point in their lives it’s important to learn how to cope with it. There are different kinds of stress that have different symptoms and treatment approaches and it is important to be able to distinguish them so you know how to deal with them.

Acute Stress:

Acute stress is the most common form of stress. It lasts only for a relatively short period of time: getting your taxes paid on time, a fender bender traffic accident, or a project deadline are examples of things that can cause acute stress. The most common symptoms are:

- emotional distress, including anger or irritability, anxiety, and depression
- muscular problems including tension headache, back pain, jaw pain,
- stomach and bowel problems such as heartburn, acid stomach, diarrhea, and irritable bowel syndrome;
- short term stress can lead to elevation in blood pressure, rapid heartbeat, sweaty palms, heart palpitations, dizziness, migraine headaches, cold hands or feet, shortness of breath, and chest pain.

Episodic Acute Stress:

Episodic acute stress is when you experience frequent occurrences of acute stress—you’re always in a rush but you’re always late; you can never seem to get organized; you’re always worrying about something.

The symptoms are:

elevation in blood pressure, rapid heartbeat, sweaty palms, heart palpitations, dizziness, migraine headaches, cold hands or feet, shortness of breath, and chest pain.

Chronic Stress:

Chronic stress grinds at people day after day and causes wear and tear on the body. Chronic stress includes experiences like dysfunctional families, poverty, or unhappiness with one’s job.

Chronic stress can lead to suicide, violence, heart attacks and other problems. Depression may set in and lives are destroyed. Treatment often involves both medical and behavioral interventions.

DEALING WITH STRESS:

You can prevent or reduce stress by:

- Planning ahead
- Preparing for stressful events

Some stress is hard to avoid. You can find ways to manage stress by:

- Noticing when you feel stressed
- Taking time to relax
- Getting active and eating healthy
- Talking to friends and family

For more information on managing stress, visit Stress Management from the American Heart Association.

Links to more information:
Stress: Constant Stress Puts Your Health at Risk (Mayo Foundation for Medical Education and Research)

Listening to the Warning Signs of Stress (American Psychological Association)

Stress Symptoms: Effects on Your Body, Feelings and Behavior (Mayo Foundation for Medical Education and Research)

Holiday Stress and Depression

I hope everyone had a great Thanksgiving. Since the holidays are upon us and many people suffer from some sort of stress or depression during the holiday season, I thought I'd post some links for some helpful information and tips to deal with these issues.

Stress, Depression and the Holidays: 10 Tips for Coping

Holiday Depression and Stress

Holiday Depression and Stress (from MedicineNet)

Seasonal Affective Disorder

I found a great publication that the Department of Justice did for their employees and, even though the contact information is DOJ-related, the tips will be helpful for anyone:

Successfully Managing Your Holiday Stress!!!!!!

Managing Stress

We all face stress of one kind or another and some people deal with it well while others do not. We live in a face paced, 24/7 world with little time to stop to relax so I thought I'd print some information I found on healthfinder.gov that provides descriptions of the different kinds of stress and things we can do to relieve stress.

The Basics

Preventing and managing stress can help lower your risk of serious health problems like heart disease, high blood pressure, and depression. You can prevent or lessen stress by:

Planning ahead
Preparing for stressful events
Some stress is hard to avoid. You can find ways to manage stress by:
Noticing when you feel stressed
Taking time to relax
Getting active and eating healthy
Talking to friends and family

What are the signs of stress?When people are under stress, they may feel:

Worried
Irritable
Depressed
Unable to focus

Stress also affects the body. Physical signs of stress include:

Headaches
Back pain
Problems sleeping
Upset stomach
Weight gain or loss
Tense muscles
Frequent or more serious colds

Use this tool to better understand your stress (http://www.healthcalculators.org/calculators/stress.asp ).

What causes stress?Stress is often caused by some type of change. Even positive changes, like marriage or a job promotion, can be stressful. Stress can be short–term or long–term.

Common causes of short–term stress include:

Too much to do and not much time
Lots of little problems in the same day (like a traffic jam and running late)
Getting lost
Having an argument

Longer–term stress can be caused by things like:

Divorce or problems in a marriage
Death of a loved one
Illness
Caring for someone who is sick
Problems at work
Money problems

What are the benefits of managing stress?
Managing stress can help you:

Sleep better
Control your weight
Get sick less often and heal faster
Lessen neck and back pain
Be in a better mood
Get along better with family and friends

Take Action!

Being prepared and in control of your situation will help you feel less stress. Follow these 9 tips for preventing and managing stress.

1. Plan your time.Think ahead about how you are going to use your time. Write a to–do list and decide which tasks are the most important. Be realistic about how long each thing will take.

2. Prepare yourself.Prepare ahead of time for stressful events like a job interview or a hard conversation with a loved one.
Picture the event in your mind.
Stay positive.
Imagine what the room will look like and what you will say.
Have a back–up plan.

3. Relax with deep breathing. Learn how easy it is to use deep breathing to relax (http://www.helpguide.org/mental/stress_relief_meditation_yoga_relaxation.htm#deep)
.
4. Relax your muscles. Stress causes tension in your muscles. Try stretching or taking a hot shower to help you relax. You can do these stretches at your desk (http://dohs.ors.od.nih.gov/ergo_computers.htm#muscular).

5. Get active. Physical activity can help prevent and manage stress. It can also help relax your muscles and improve your mood. Try a new activity like yoga or gardening.
Aim for 2 hours and 30 minutes a week of moderate aerobic activity, like walking fast or biking. Be sure to exercise for at least 10 minutes at a time. Do strengthening activities (like sit–ups or lifting weights) at least 2 days a week.

6. Eat healthy. Give your body plenty of energy by eating fruits, vegetables, and protein.

7. Drink alcohol only in moderation.Don't rely on alcohol and drugs to manage your stress. If you choose to drink, drink only in moderation. This means no more than 1 drink a day for women or 2 drinks a day for men.

8. Talk to friends and family. Tell your friends and family if you are feeling stress. They may be able to help.

9. Get help if you need it. If your stress doesn't go away or keeps getting worse, you may need help. Over time, stress can lead to serious problems like depression, post–traumatic stress disorder (PTSD), or anxiety.

These conditions can be treated with talk therapy (called psychotherapy) or medicines. If you are feeling down or hopeless, talk to a doctor about depression. Visit this Web site to learn more about anxiety (http://www.nimh.nih.gov/health/topics/anxiety-disorders/index.shtml).

A mental health professional (like a psychologist or social worker) can help you deal with stress. Stress is a normal part of life, and lots of people need help to manage it better.

Learn more about how you can keep your heart healthy.

Start Today: Small Steps

Take a few slow, deep breaths.
Take a hot shower or bath.
Talk to a friend or loved one about how you are feeling.

Content last updated on: May 13, 2010

National Health Information Center
P.O. Box 1133, Washington, DC 20013-1133healthfinder@nhic.org