Dr. Barton Goldsmith
There has been a long-standing myth that suicide rates increase over the holiday season. According to the Mayo Clinic, this is completely false. What is true is that rates of depression and stress typically increase at this time of year. If Santa brings you the holiday blues, here are 10 tools to restore some emotional balance.
1. Keep your expectations within reason. You won't get everything you want, things will go wrong, and you won't feel like Bing Crosby singing "White Christmas." Remember, everything doesn't have to be perfect. And don't worry about things that are beyond your control.
2. Don't try to do too much. Fatigue, overscheduling and taking on too many tasks can dampen your spirits. Learn to say no, delegate as much as possible, and manage your time wisely. If you choose to do less, you will have more energy to enjoy your friends and family.
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3. Spend time with other people. If you live on your own or are feeling left out, then get out of the house and find some way to join in. There are hundreds of places you can go to hear music, enjoy the sights or help those less fortunate.
4. Don't overspend. Create a reasonable budget, and stick to it. Remember: It's less about the presents than your presence.
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5. Allow yourself to mourn being separated from loved ones. It's OK to let yourself miss them. If you can't be with those you love this year, make plans to celebrate again when you can all be together.
6. Take measures to avoid seasonal affective disorder. Many people suffer depression due to a lack of sunlight because of shorter days and bad weather. Using a full-spectrum lamp for 20 minutes a day can lessen this type of depression.
7. Watch your diet, and remember to exercise. It's normal to eat more during the holidays, but be aware of how certain foods affect your mood. Eating a lot of fats and sweets can make you more stressed and run-down. It can be helpful to take a walk before or after a big holiday meal.
8. Be aware of the post-holiday syndrome. When all the hustle and bustle suddenly stops, getting back to the daily grind can be a letdown. Ease out of all the fun by planning a rest day toward the end of the season.
9. Plan ahead. Many people steer clear of the mall after Thanksgiving to avoid shopping stress. You can do much of your party prep in advance.
10. Learn forgiveness and acceptance. If some of your relatives have always acted out or made you feel bad, chances are their behavior won't change. But you don't have to let this push your buttons. If things get uncomfortable, go to a movie or for a drive and adjust your attitude.
May the holidays bring you love and joy, and may the true meaning of the season touch your heart.
Dr. Barton Goldsmith is a psychotherapist. Email him at Barton@bartongoldsmith.com.
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