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20 December 2010 – San Francisco, CA:  For millions of people in the United States, the holidays are more ho hum than ho ho ho. Holiday depression is a serious clinical condition. Helping dispel some of the myths around holiday depression, the Family Education and Resource Center of Alameda County (www.askferc.org) is offering a list of “ten tips” to prevent – and climb out of – the holiday blues.

 

“The holiday season for most people is a fun time of the year filled with parties, celebrations, and social gatherings with family and friends,” says FERC Director Karina Foote. “But for many people, it can be a time filled with sadness and loneliness. Especially today, with so many fragmented family units, stress is a common experience as family members attempt to find some compromise in determining shared time, or dealing with having to be apart."

 

What causes the holiday blues? According to Foote, sadness is truly an individual experience.  What makes one person feel sad may not affect another person. Common sources of holiday stressors include:

 

* Unrealistic expectations for self and others

* Over-committing oneself

* Fatigue or lack of sleep

* Over-commercialization

* Unemployment

* Financial stress

* The inability to be ‘home for the holidays’

* Feeling alone

 

“Balancing the demands of shopping, decorating, wrapping, and family obligations are the types of things that contribute to increased tension and feelings of being overwhelmed,” Foote continues. “People who do not view themselves as depressed may develop stress responses, such as headaches, excessive drinking, changes in eating patterns and even insomnia.  Others may experience post-holiday sadness after New Year's. This can result from built-up expectations and disappointments from the previous year, coupled with stress and fatigue.”

 

To help combat holiday depression, FERC offers 10 Tips to prevent or deal with end of year stress:

 

1.    Acknowledge your feelings. If someone close to you has recently died or you can't be with loved ones, realize that it's normal to feel sadness and grief. It's okay to take time to cry or express your feelings. You can't force yourself to be happy just because it's the holiday season.

2.    Reach out. If you feel lonely or isolated, seek out community, religious or other social events. They can offer support and companionship. Volunteering your time to help others also is a good way to lift your spirits and broaden your friendships.

3.    Be realistic. The holidays don't have to be perfect or just like ones remembered fondly from years past. As families change and grow, traditions and rituals often change as well. Choose a few to hold on to, and be open to creating new ones. For example, if your adult children can't come home for the holidays, find new ways to celebrate together, such as sharing pictures, emails, video or using social media to get together virtually.

4.    Set aside differences. This time of year can be an opportunity to work on accepting not only ourselves, but also be accepting of family members and friends as they are, even if they don't live up to all your expectations. Consider setting aside grievances until another time. Be understanding when others get upset or distressed when something goes awry. Chances are they may be feeling the effects of holiday stress, pressure, and depression too.

5.    Stick to a budget. Before you go gift and food shopping, decide how much money you can afford to spend. Then stick to your budget. Don't try to buy happiness with an avalanche of gifts. Try these alternatives: Donate to a charity in someone's name, give homemade gifts or start a family gift exchange. There are also a number of wonderful free activities taking place during the holiday season

6.    Plan ahead. Set aside specific days for shopping, baking, visiting friends and other activities.  

7.    Learn to say and how to say, no. Saying yes when you should say no can leave you feeling resentful and overwhelmed. Friends and colleagues will understand if you can't participate in every project or activity.  

8.    Keep up healthy habits. Overindulgence over the holidays can add to 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 physical activity.

9.    Take a breather. Make some time for yourself. Take a walk at night and stargaze. Listen to soothing music.  Find something that reduces stress by clearing your mind: breathe.

10.    Seek professional help if you need it. Despite your best efforts, you may find yourself feeling persistently sad or anxious, unable to sleep, irritable and hopeless, and unable to face routine chores. If these feelings last for a while, talk to your doctor or a mental health professional. Depression is treatable.

 

 “When stress is at its peak, it's hard to stop and regroup,” Foote says. “We hope these ten tips will help people prevent stress and depression, especially if the holidays have taken an emotional toll in the past.”

 

The Family Education and Resource Center (FERC) is a new and innovative family/caregiver-centered program that provides information, education and support services to family/caregivers of children, adolescents, transitional age youth, adults or older adults with serious emotional disturbance or mental illness living in all regions of Alameda County. These services are provided in a culturally competent manner, reaching out to people of all ethnicities. For more information about FERC, or to access these FREE services, families can call 1-888-896-FERC (3372).

 

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