* Learn to say no. “Give yourself permission to turn down a party invitation. Give yourself permission to say ‘No.’ Believe it or not, people will understand if you can’t do certain projects or activities. If you say yes only to what you really want to do, you’ll avoid feeling resentful and overwhelmed. If it’s really not possible to say no when your boss asks you to work overtime, try to remove something else from your agenda to make up for the lost time.”
* Don’t abandon healthy habits. “Don’t let the holidays become a dietary free-for-all. Some indulgence is OK but overindulgence only adds to your stress and guilt. Have a healthy snack before holiday parties so that you don’t go overboard on sweets, cheese or drinks. Continue to get plenty of sleep and schedule time for physical activity.”
* Take a breather. “Make some time for yourself. Spending just 15 minutes alone, without distractions, may refresh you enough to handle everything you need to do. Steal away to a quiet place, even if it’s the bathroom, for a few moments of solitude. Take a walk at night and stargaze. Listen to soothing music. Find something that clears your mind, slows your breathing and restores your calm.”
* Rethink resolutions. “Resolutions can set you up for failure if they’re unrealistic. Don’t resolve to change your whole life to make up for past excess. Instead, try to return to basic, healthy lifestyle routines. Set smaller, more specific goals with a reasonable time frame. Choose only those resolutions that help you feel valuable and provide more than only fleeting moments of happiness.”
* Forget about perfection. “Holiday TV specials are filled with happy endings. But in real life, people don’t usually resolve problems within an hour or two. Something always comes up. You may get stuck late at the office and miss your daughter’s school play, your sister may dredge up an old argument, you may forget to put nuts in the cake, and your mother may criticize how you and your partner are raising the kids – all in the same day. Expect and accept imperfections.”
* Seek professional help if you need it. “Despite your best efforts, you may find yourself feeling persistently sad or anxious, plagued by physical complaints, unable to sleep, irritable and hopeless, and unable to face routine chores. If these feelings last for several weeks, talk to your doctor or a mental health professional. You may have depression.”
Moll says that one key to minimizing holiday stress and depression is the knowledge that the holidays can trigger stress and depression. “Accept that things aren’t always going to go as planned,” says Moll. “Then take active steps to manage stress and depression. You may actually enjoy the holidays this year more than you thought you could.”
“Just remember, for the holidays and beyond, practice safe stress!”