“14 Tips to Beat Holiday Depression, According to Psychologists”

 

There are ways to make the most wonderful time of year a little better.

The holiday season isn't wonderful for everyone. For some, holiday depression makes this time of year debilitating, and difficult to experience. In this episode of Deep Dives, we speak with Gail Saltz, M.D. regarding holiday depression and seasonal depression, and her take on how to manage stress during this time of year. Here are six tips to help avoid potential triggers and keep holiday depression at bay.

 

WHAT IS DEPRESSION, AND DOES IT REALLY GET WORSE DURING THE HOLIDAYS? While holiday depression is not an official clinical diagnosis, the holiday season is full of potential depression triggers. "Depression that occurs around the holidays sometimes gets called holiday depression," Gail Saltz, MD, a psychologist and host of the Personology podcast, tells Health. "It is important to delineate whether this occurs every year in the winter, because if so, this may actually be seasonal affective disorder. But if not, it may be depression exacerbated by stressors related to the holidays."

 

MAKE PLANS AHEAD OF TIME: Spend some time figuring out how to take care of yourself during this time, John Sharp, MD, a psychiatrist at Beth Israel Deaconess Medical Center in Boston, tells Health. Come up with restorative routines, such as reading a book or napping, and write them on a calendar. In between shopping and baking, make sure these routines don't fall by the wayside. "Figure out what basics are going to help you get through the holidays and make them a priority," Dr. Sharp says.

 

AVOID FAMILY CONFLICT AS MUCH AS POSSIBLE: There are a couple ways to save your sanity at family gatherings, Jeffrey Greeson, PhD, assistant professor of psychiatry and behavioral sciences at Duke University School of Medicine in Durham, N.C., tells Health. If you know there are going to be conflicts, prepare a neutral response, such as, "Let's talk about that another time," or, "I can see how you would feel that way." Then escape to the restroom, offer to help in the kitchen, or go hang out with the kids. And it always helps to call a good friend if you need a sympathetic ear.

 

FOCUS ON THE GOOD: Specifically, focus on the good people in your life. The holidays can be immensely stressful if you don't see eye-to-eye with your family members and yet end up spending large amounts of time with them (especially if you're all staying under one roof). If this scenario is stressful for you, it's extra important to think about the people and things that don't stress you out during this time. "That's where we should put our energy," Scott Bea, PsyD, a psychologist at Cleveland Clinic, tells Health. "Let things be less than ideal. Let them feel a little broken," Dr. Bea says. However, make it a point to intentionally focus on people in your life who "lift you up.”

 

DROP PERFECTIONISM: Debbie Thurman, a 57-year-old from Monroe, Va., suffered from depression for years, and the holidays made it worse. From decorating to finding the perfect gifts, she felt overwhelmed. At a support group's suggestion, she listed the simple things that really made her family happy, and she began traditions that helped the less fortunate. "When you take your eyes off of yourself and focus on those who have far less than you do, you can't be depressed," she says. "I learned to be grateful for the blessings I had, and I had a lot.”

 

LEARN HOW TO GRIEVE: If you are mourning a loved one, it's a good time to talk about your feelings or reach out to support groups. "There's no one right way to feel," Deborah Jonsson, public relations manager at Avow Hospice, in Collier County, Florida, tells Health. It's not uncommon to feel angry at the person for leaving you alone or feeling guilty if you do enjoy yourself during the holidays. "All feelings are a sign that you're human and reflect where you are in your healing process," Jonsson says.

GET ENOUGH SLEEP: Holiday activities easily can interfere with your sleep schedule. But studies have shown there is a link between sleep loss and depression, so you need to be extra careful about cutting back on sleep to get everything done. Try to get to bed and wake up at approximately the same time every day; avoid large meals and physical activity such as dancing within a few hours of bedtime; and make your bedroom a sleep sanctuary, free from TV or other distractions, according to the Centers for Disease Control and Prevention

 

LIMIT MEDIA CONSUMPTION: Let's be real—the holidays can make you feel lonely. Advertising campaigns showing happy couples and family units can really do a number on you if you're depressed. "If you're depressed, [what you're feeling] is in contrast to what appears to be going on everywhere else," explains Dr. Bea. Social media (and other types of media), can often emphasize feelings of loneliness, which is why you need to be mindful of how much of said media you're consuming. If you get sad when you log onto Facebook, pay attention to that feeling, and consider changing your media consumption habits. "You have to have a plan. Rather than merely being victimized, have a plan on how you're going to approach this. Limit the degree to which social media" has power over your feelings, says Dr. Bea.

 

DON’T BE AFRAID TO ASK FOR HELP: When Thurman's children were young, she and her husband lived far away from their extended family. When she needed support during "black bouts of depression," she leaned on close friends. She and her husband had two couples in particular that helped them through difficult times. "These friends were godsends," she says. "I credit them with quite possibly helping to save my life," she says. "I also drew encouragement from a small support group of women who were dealing with depression.”

 

MAKE EXERCISE A PRIORITY: Exercise—one of the first activities to get lost in the holiday shuffle—should be placed high on your to-do list. "The more stress we are under, the less time we feel like we have, and the more irritated our mood, the more we need to continue exercising," Greeson says. "Get out and do something; it helps use those calories from rich, fatty, sugary holiday foods." Exercise has been shown to improve mood. Taking a brisk walk for 35 minutes five days a week (or 60 minutes three times a week) can do the trick.

 

CONSIDER YOUR LIGHT EXPOSURE: If you are consistently tired, irritable, and down at this time of year, it may not be due to the holidays as much as to the lack of exposure to the sun, Dr. Sharp says. Seasonal affective disorder, or SAD, can be treated by long walks during daylight hours or exposure to a light box for about 30 minutes a day. If you think you may be suffering from SAD, talk to your doctor about treatment options.

 

MAKE NON-HOLIDAY PLANS: It can be good to intentionally turn your attention away from the holidays, says Dr. Bea. This can be especially useful for people who struggle with depression that's related to the holidays. "It's hard to avoid the awareness of the holidays," Dr. Bea admits. However, that doesn't mean you can't escape them for a little while by busying yourself with unrelated activities. If being social keeps you comfortable, consider making plans with friends that have nothing to do with the holidays. Dr. Bea recommends exploring any activity that pulls you outside yourself, which will disconnect you from your depression.

 

FOCUS ON WHAT REALLY MATTERS: The holidays shouldn't be all about the presents, but financial woes can make it easy to lose sight of that. Rein in the stress (and cost) by organizing a gift exchange with friends or family. You can also bake your gifts or create traditions such as having a large potluck meal followed by a walk outside or board games by the fire. "I think saying no is more of a relief instead of stretching and spending more than you have and still not doing enough," Dr. Sharp says.

DON’T BINGE ON FOOD OR ALCOHOL: For some, overindulgence is as much of a holiday tradition as opening gifts. Carmen Harra, PhD, an author and psychologist in Hollywood, Florida, recommends more restraint. "Have one piece of pie, not three," Dr. Harra tells Health. "Apart from being unhealthy for your body, you will feel guilty afterward." Harra recommends preparing for holiday dinners by eating healthy meals the week prior. And don't use alcohol to deal with holiday depression. Alcohol can intensify your emotions and leave you feeling worse when it wears off.

 

CUT BACK ON COMMITMENTS: If you feel like you just can't get through one more holiday gathering, it's OK to sit them out. "One of the things about holiday stress we forget is that Thanksgiving and Christmas are both 24 hours and that's it," Pauline Wallin, PhD, an author and clinical psychologist in Camp Hill, Penn, tells Health. Wallin recommends figuring out what you need to get through those 24 hours, such as volunteering, going on vacation, or visiting a shelter or someone who is alone. Focusing on others can help alleviate depression.

 

BY Tammy Worth, Health Magazine, Updated November 10, 2020

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell #FeelFree2SignUpAndFollow

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.
 
"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. WebMD and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by WebMD, WebMD employees, others appearing on the Site at the invitation of WebMD, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.  

“How Pets Can Improve Your Health?”

 

STAY WELL WITH YOUR ANIMALS: No doubt about it: Animals can make people feel good. And your favorite ones can also help you stay well.  You may be surprised at just how many ways a pet can improve your health.

MOOD BOOST: It only takes a few minutes with a dog or cat or watching fish swim to feel calmer and less stressed. Your body actually goes through physical changes in that time that make a difference in your mood. The level of cortisol, a stress hormone, lowers. And serotonin, a feel-good chemical your body makes, rises.

BETTER BLOOD PRESSURE: You still have to watch your weight and exercise. But having a pet can help you manage your blood pressure. In one study of 240 married couples, pet owners had lower blood pressure and lower heart rates during rest than people who didn’t have a pet. Another study showed that when children with high blood pressure petted their dog, their numbers improved.  

LOWER CHOLESTEROL: You watch what you eat and work out. If you also have a pet, there could be a cholesterol perk. People who have pets tend to have better levels of cholesterol and triglycerides, compared to people who don’t. The reason for that isn’t clear. Part of it could be the more active lifestyle that comes with having pets. 

HELP YOUR HEART: People with cats and dogs may have some heart benefits.  In a 20-year study, people who never owned a cat were 40% more likely to die of a heart attack than those who had. Another study found that dog owners had a better survival rate one year after a heart attack. Overall, pet owners are less likely to die of any cardiac disease, including heart failure.

EASE DEPRESSION: No one loves you more unconditionally than your pet. It could even help you deal with and recover from depression. Your pet will listen to you talk for as long as you want to talk. You’ll probably feel calmer when you pet a cat or dog. And taking care of an animal - walking it, grooming it, playing with it - takes you out of yourself and helps you feel better about the way you spend your time.

BOOST YOUR FITNESS: If you have a dog, you’re probably more active than someone who doesn’t have one. A daily 30-minute walk with your pooch helps keep you moving. Two 15-minute walks, one in the morning and one in the evening, do the same thing. Add in a game of fetch in the back yard with your dog and you’ll be even more fit.

A FAITHFUL EXERCISE BUDDY: When you work out with your pet, you’ll both benefit. Shine a flashlight on the wall or wave a string while you do a step aerobics routine. Your cat will get a workout chasing the light, and you'll be entertained. You might even find yoga classes for people and their dogs, called doga. Call your local gym or ask your vet about it.

FEWER STROKES AMONG CAT OWNERS: Doctors aren't sure why. It may be partly due to the effects of owning a pet can have on a person's circulation. But researchers think that cats may have a more calming effect on their owners than other animals do. It may also have something to do with the personality of a cat owner. Cats often become the focus of their owner's interest, which diverts them from other stressful worries.

MORE CONNECTIONS: One key to a healthy mind is to stay engaged with others. And pet owners tend to want to talk with other pet owners. A dog is a conversation waiting to happen. People, especially those with dogs, will stop and talk with you when they see you walking your pet. Go to a dog park to socialize with other owners while your pet’s play.

FEWER ALLERGIES, STRONGER IMMUNITY: When children grow up in a home with a dog or cat, they are less likely to develop allergies. The same is true for kids who live on a farm with large animals. Higher levels of certain immune system chemicals show a stronger immune system, which will help keep them healthy as they get older.

CATS AND ASTHMA PREVENTION: It doesn't seem to make sense. Pet allergies are one of the most common triggers of asthma. But researchers have studied the effects of having cats in the homes of babies at risk for asthma. They found that those children were less likely to develop asthma as they got older. There's one exception. Children whose mothers have a cat allergy are three times more likely to develop asthma after being around cats at an early age.

SNACK ALARM: For people with diabetes, a sudden drop in the level of blood glucose can be very serious. Some dogs can alert their owner before it actually happens. They may sense chemical changes in the body that give off a scent. The alarm gives the owner time to eat a snack to avoid the emergency. About one in three dogs living with people with diabetes have this ability.

WORK WITH A COUNSELOR: Some mental health therapists use a dog in therapy. A dog in the office may help someone be more comfortable. And a remark to or about a dog may show what’s really on someone’s mind. One therapist tells about a couple in their office who started to argue. The dog, which usually just slept during the session, got up and wanted out. They used that to help the couple see how their fighting affected others, especially their children.

PARTNERS IN BETTER CANCER CARE: Dogs and cats can get the same kinds of cancers humans do. For example, studies of prostate cancer in dogs have led to a better understanding of how it develops in older men. And preventing cancer in pets may lead to new strategies for people, too.

OVERCOMING THE LIMITATIONS OF ADHD: When a child with ADHD works with and keeps a pet, there can be benefits. It gives them practice with chores, planning, and responsibility. Pets need to play, and that helps kids burn off extra energy. In turn, that can mean an easier time falling asleep at night. And because the bond between a pet and a child is unconditional love, pets help children with ADHD learn about self-esteem.

AUTISM: ADDRESSING THE SENSES - Sensory issues are common among children with Autism Sensory Disorder. Sensory integration activities help them get used to the way something feels against their skin, and to certain smells or sounds. Dogs and horses have both sometimes been used in these activities. The children usually find it calming to work with animals. And animals can hold their attention.

STRONGER BONES: Walking your dog counts as a weight-bearing exercise that strengthens your bones and the muscles around them. It also lets you spend time in the sun, which provides vitamin D. If you have osteoporosis, use a short leash that won’t get tangled. And don’t walk a dog that is liable to jump on you and make you lose your balance.

STRETCH LIKE YOUR CAT: GOT A CAT? Watch how many times they stretch every day, and when they do, you do it too. If you can, get down on the floor and go through the same motions. If you can’t get on the floor, sit on a chair, and follow along to stretch your upper body.

MANAGE ARTHRITIS TOGETHER: Do you and your dog have arthritis? When you make an appointment at the vet, also call and make your own doctor’s appointment. You both need exercise, so walk with your dog. Keep your medicine in the same place you keep the dogs, so you’ll see it when you get theirs. If you can, coordinate taking your medicines at the same time you give them their medicine.

GET BACK IN THE SADDLE: Some rehab programs for stroke patients use horses to help with recovery. Often, people who have had strokes start riding with someone walking alongside them as someone else leads the horse. Horseback riding gives stretching exercise, which is especially good if one side has been made weaker. It also helps you regain balance and build core strength.

RELIEF FROM RA: If you have rheumatoid arthritis, you’ll benefit when you walk and throw a Frisbee with your pet. And pets can help take your thoughts off your own condition. But perhaps the best help comes from those dogs or cats that seem to be super-sensitive to people who don’t feel well. Sometimes just their presence can make you feel better.

SOOTHING HEAT FOR CHRONIC PAIN: A Mexican hairless dog called a Xolo is known for generating intense body heat. An organization called Paws for Comfort trains Xolos to be service dogs for people with fibromyalgia and other forms of chronic pain that respond to heat. People get relief when they put their hurting limbs against the dog’s body or lying up next to it. Some dogs have even been trained to ride around wrapped around the neck of a person with chronic neck pain.

SEIZURE DOGS: These dogs have been trained to live and work with people who have epilepsy. Some are trained to bark and alert the parents when a child has a seizure outside or in another room. Some lie next to or on a person having a seizure to prevent injury. And some work has been done training dogs to warn before a seizure happens. This gives the person time to lie down or move away from a dangerous place such as a hot stove.

MORE INDEPENDENCE: Specially trained dogs can do tasks that let people with Parkinson’s disease keep their independence. They can pick up dropped items or fetch ones you ask for. They can provide balance support, open and close doors, and turn lights on with their paws. They can also sense when someone with Parkinson’s “freezes” and touch the foot to let the person keep walking. Groups like Pet Partners can help you find a good service dog.

A BETTER QUALITY OF LIFE: Visits from therapy dogs help people recovering from devastating illness or an event such as a stroke. Some dogs are trained to understand a range of commands which lets them help those with aphasia (a language disorder common in older adults, particularly those who’ve had a stroke) feel good when they see the dog understands them. And petting or scratching a dog can help someone rebuild strength while recovering from a stroke or other illness. It also creates a feeling of calm.

A CALMING PRESENCE: People with AIDS are less likely to be depressed if they own a pet, especially if they’re strongly attached. And with an animal in the home, people with Alzheimer's have fewer anxious outbursts. The animal also helps the caregivers feel less burdened. Cats seem to be particularly helpful since they need less care than dogs.

ANIMAL-ASSISTED THERAPIES: Researchers are studying what happens when they bring specially trained animals into clinical settings, such as hospitals and nursing homes. One of the biggest advantages of letting people spend time with animals in such places seems to be improved mood and less anxiety.

REVIEWED BY: Amy Flowers, DVM, WebMD on December 17, 2020

Allen, K. Psychosomatic Medicine, September/October 2002.

American Cancer Society: "Man’s Best Friend."

American Diabetes Association, Diabetes Forecast: "Could a Dog Save Your Life?"

Arthritis Foundation: "Rheumatoid Arthritis," "From Dino to Fido," "Learn to Stretch by Watching Your Pet."

Bassey, E. Age and Aging, 2001.

CDC: "Health Benefits of Pets," "Physical Activity and Health."

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Interactive Autism Network: "Dogs, Horses, and ASD: What Are Animal-Assisted Therapies?"

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Little Bits Therapeutic Riding Association: "Benefits of Therapeutic Riding."

MentalHelp.Net: "A Doggone Good Therapist."

Merck Veterinary Manual: "Health Benefits of Pets for People."

National Institute of Allergy and Infectious Diseases: "Cat Exposure Increases Asthma Risk for Children of Asthmatic Mothers."

National Stroke Association: "The Healing Power of Animals."

NIH News in Health: "Can Pets Help Keep You Healthy?"

Paws for Comfort.

Pet Partners.

PetEducation.com: "Assistance and Service Dogs," "Physical and Medical Health Benefits of Pets."

Princeton University, Research at Princeton: "Cancer collaboration could someday help dogs and their humans."

Psychology Today: "Pets & Kids With ADD."

Qureshi, A. Journal of Vascular and Interventional Neurology, January 2009.

University of Missouri College of Veterinary Medicine: "Hand & Paw."

University of Wisconsin School of Medicine and Public Health: "Infants Exposed to Dogs Less Likely to Develop Allergic Diseases."

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell #FeelFree2SignUpAndFollow

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.
 
"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. WebMD and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by WebMD, WebMD employees, others appearing on the Site at the invitation of WebMD, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk. 

“Relaxation Techniques: Learn How to Manage Stress”

Life is stressful and sometimes the stress can overwhelm you, but there are steps you can take to learn how to relax. Normal everyday activities like grocery shopping or traffic jams can make you tense. You might find it hard to unplug from digital devices and streaming services in a 24/7 world. Work deadlines, handling the kids or dealing with a difficult relationship can get you down. The coronavirus pandemic, a chronic illness, or caring for an elderly relative might be a strain. “Stress is really how your body and brain respond to challenges, such as pressure at work, [handling] the pandemic, increasing family responsibility, other negative experiences that may impact and create stress,” says David Shurtleff, PhD, deputy director of the National Institutes of Health’s National Center for Complementary and Integrative Health. The COVID-19 pandemic has highlighted the concerns around stress. “We're seeing a lot more anxiety and depression over the last year given the COVID situation,” Shurtleff says.

WHAT IS STRESS?

When you feel overwhelmed or can’t handle a situation, your body might respond in a bad way. The so-called “fight or flight” response kicks in to get you ready to run, and that creates stress. “Experiencing short periods of stress is just fine, in fact, it's even healthy,” says Jonathan C. Smith, PhD, a professor of psychology at Roosevelt University, founding director of the university’s Mindful Initiative, and a prolific author of books on relaxation practices. “Living a stress-free life is unhealthy and dangerous. We need a little bit of challenge to keep us alive,” Smith says. But too much stress isn’t good for you. Some situations, like the isolation you may have faced during the pandemic, for example, can cause ongoing stress, which, in turn, can bring on health problems. It’s normal to feel overwhelmed by something like a global pandemic, but it’s also important to find ways to relax, Shurtleff says. He practices yoga about three times a week and uses a treadmill daily to help keep worries under control. “Stress over time can really impact our bodies and our brains and lead to really devastating chronic conditions such as anxiety and depression,” he says.

TYPES OF RELAXATION TECHNIQUES:

However, a whole range of relaxation practices can help you power down and de-stress. “There's no one shoe that fits all,” Smith says. He points to “five or six” approaches based on scientific observation and experience that really do work for stress reduction. There are other therapies, too, that you might find helpful. You can do one at a time or you can practice some together.

BREATHING EXERCISES:

This is one of the easiest stress reduction practices because you simply focus on your breathing. Sit or lie down in a quiet place, take a deep breath through your nose and breathe out slowly through your mouth, or your nose if it feels better. Texas psychiatrist Gregory Scott Brown, MD, suggests the 4-7-8 approach. Breathe in for 4 seconds, hold your breath for 7 seconds, then exhale for 8 seconds. Deep breathing can help you calm down and relax, he says. “When I'm talking to patients, I typically start with breath work because, again, we all breathe every single day, but many of us don't realize that breath work, you know, done in a specific way, is medicine,” says Brown, who’s founder and director of the Center for Green Psychiatry in Austin, TX.

MINDFULNESS AND MANTRA MEDITATION:

Mindfulness is an ancient form of mediation that promotes awareness of what’s happening in the moment. It encourages you to focus on your body, your thoughts, and what’s going on around you. Mantra meditation, on the other hand, is the opposite of mindfulness. In this practice, you place all your attention on a single target, like a mantra, a candle flame, or a phrase. In both types of meditations, whenever your mind wanders -- and it will Smith says -- you simply re-focus. It's a brain skill, he says. In that in the first 2 weeks you won't be able to do it very well. Your mind will constantly chatter and distract, and that's normal, that happens. But as you practice, you’ll get better at it.

PROGRESSIVE MUSCLE RELAXATION:

In this technique, you focus on slowly tightening and relaxing muscle groups. You can practice it along with breathing exercises and guided imagery. Find a comfortable place to sit or lay down, close your eyes and take a few deep breaths. Expand your stomach as you breathe in and contract it as you exhale. You can either start with your head and face muscles and work your way down your body or you can start with your toes and work your way up. While you focus on each muscle group, tense and hold for about 5 seconds and relax for 30 seconds, then repeat. “Tensing certain muscle groups while you're combining breath work with that can, again, instill a sense of calm and relaxation,” Brown says. If you have heart disease, talk to your doctor before you start progressive muscle relaxation therapy.

GUIDED IMAGERY OR VISUALIZATION:

Imagine yourself lying on a sandy beach with a soft breeze gently stirring the warm air. Use your senses to smell the saltwater and feel the sun as you transport yourself there. That’s guided imagery or visualization. It uses the power of your mind to change your focus to a peaceful time or event. “If we’re in a stressful situation, you know, just shifting our mind and focusing on a time when we were really, really relaxed” is an effective way to calm down, Brown says.

AUTOGENIC TRAINING:

In this practice you focus on feeling warmth and heaviness in different parts of your body. Then silently repeat pleasant words or statements for each body part, like my arms feel heavy and warm. This technique can create feelings of emotional and physical calmness. Autogenic therapy also combines guided imagery and breathing exercises to reduce stress and your heart rate.

YOGA AND TAI CHI:

These low-intensity exercises are similar and have been around for thousands of years. Both include physical and so-called “meditative” movements to ease stress and lower blood pressure. In yoga, you perform different stretching and strengthening postures. You remain still and focus on your breathing as you do each posture. Tai chi involves slow, graceful movements, like a dance. You’ll breathe deeply and concentrate on your body as you move your weight from one pose to the next. Depending on your physical abilities, you can perform both exercises while sitting in a chair, although you usually do tai chi while standing. Before you start yoga, it’s a good idea to find a licensed professional who can help you learn the basic postures and which form of yoga might work best for you.

EXERCISE:

Many people swear by exercise to help reduce stress in their daily lives. Whether it’s walking, running, biking, hiking, or tennis, movement of any kind can boost your endorphins, the chemicals in your brain that make you feel good. When your body creates more endorphins, you may find it easier to forget your worries and find a lasting sense of well-being. Atlanta-based life coach Trisha Harp says she often recommends exercise to people she counsels. Harp and her husband work next to each other all day, she says. Several times a week they get up in the middle of the day when they’re feeling in a slump and do a walk and talk. Exercising with someone else can get you out of your physical space and gives you another person to chat with, which is also a stress reducer, she says.

OTHER TYPES OF RELAXATION TECHNIQUES:

Many de-stressing therapies have common goals. They aim to help you pay attention to your body and focus on aspects of your breathing or other exercises that will lower your blood pressure and increase feelings of well-being. You can try:

• Biofeedback, which measures body functions and helps you learn to control them.
• Self-hypnosis, in which a practitioner teaches you to relax when you hear a phrase or get a non-spoken cue.
• Massage therapy, which can include Swedish, sports, Shiatsu, or other types of massage.
• Music therapy, when a therapist uses music to accomplish health goals.
• Art therapy, which uses art to enhance your physical, emotional, and mental well-being.
• Aromatherapy, or using essential oils as a type of treatment.
• Hydrotherapy, which can include soaking, compresses, or even steam baths.

­While relaxation practices are mostly safe for heathy people, there have been reports of negative impacts, such as increased stress, bad thoughts, or a fear of losing control. Talk to your doctor about what practice might be best for you, depending on the relaxation technique you want to try and your health.

WebMD Feature Reviewed by Michael W. Smith, Shelby Erdman, WebMD on April 09, 2021

SOURCES:

David Shurtleff, PhD, deputy director of the National Center for Complementary and Integrative Health (NCCIH) at the National Institutes of Health (NIH); acting scientific director, acting chief, Clinical Investigations Branch, Pain and Integrative Neuroscience Branch, Division of Intramural Research, Bethesda, MD.

Jonathan C. Smith, professor of psychology, Roosevelt University, Chicago.

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Arthritis Foundation: “Progressive Muscle Relaxation.”

Gregory Scott Brown, MD, psychiatrist; director, founder, Center for Green Psychiatry; affiliate faculty member, University of Texas Dell Medical School, Austin, TX.

Kaiser Permanente: “Autogenic Training.”

Trisha Harp, certified professional coach, Atlanta

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North American Journal of Medical Sciences: “Scientific Evidence-Based Effects of Hydrotherapy on Various Systems of the Body.”

National University of Health Sciences: “Hydrotherapy Suite.”

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The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites!

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“Signs You’re Mentally Exhausted”

 

WHAT IS MENTAL EXHAUSTION? It’s kind of like physical tiredness, except it’s your mind instead of your muscles. It tends to show up when you focus on a mentally tough task for a while. You might also feel this kind of brain drain if you’re always on alert or stressed out. Your job, caring for children or aging parents, and other things can lead to mental exhaustion.

YOU’RE ANGRY OR IMPATIENT: Mental fatigue can put you in a bad mood. You may be short-tempered or irritated, snapping at people more often. It’s harder to control your emotions when you’re mentally tapped out.

YOU CAN’T GET WORK DONE: Everyone’s productivity goes up and down. But mental exhaustion can make it really hard to concentrate. It also saps your motivation. You might get distracted easily or start to miss deadlines. Even small tasks may seem overwhelming.

YOU ZONE OUT: This can look like mind wandering or drowsiness. It makes it hard to pay close attention to what you’re doing, and you may not react to things very fast. That can be dangerous in certain situations, such as driving. Mental fatigue is linked to car wrecks.

YOU DON’T SLEEP WELL: You might think it’d be easier to snooze when your brain is tired. But that’s not always the case. Research shows people who have jobs with a high “cognitive workload” report more symptoms of insomnia than those who don’t have mentally exhausting work. A lack of shut-eye can make mental fatigue worse. Tell your doctor if you can’t sleep or get really tired during the day. Treatment can help.

YOU DO UNHEALTHY THINGS: You may start to drink or use drugs more than normal. Mental fatigue can take an even harder toll on those who already have a substance use disorder. Experts think that’s because drug addiction changes parts of the brain that help you manage stress and control impulsive behavior.

YOU’RE DEPRESSED: You may not have any energy or feel like you’re moving in slow motion. Some people say they feel numb. That can make it hard to finish things at work or do daily activities. Tell your doctor if you have really low feelings or a sense of hopelessness for longer than 2 weeks. That can be a sign your depression is more serious.

YOU WORRY A LOT: Mental fatigue triggers your sympathetic nervous system. That’s your “fight or flight” mode. Anxiety is an alarm that tells you something is wrong. If you’re always mentally exhausted, you might start to feel panicked or worried all the time. That often happens alongside symptoms of depression.

EXERCISE FEELS HARDER: Experts aren’t sure why mental fatigue affects physical activity. Some think your tolerance for exercise might go down. So, it may seem like you’re putting in more effort than you really are.

YOUR EATING HABITS CHANGE: Mental fatigue can affect your appetite in different ways. You may snack more than normal and not pay attention to what you eat. Stress can also make you crave sugary, salty, or fatty foods. Or you may not be hungry at all.

YOU MAKE MORE MISTAKES: It’s impossible for your work to be perfect all the time. But mental fatigue lessens your ability to catch and fix your mistakes quickly or at all. That can cause serious problems in certain jobs, such as ones where you use machines, drive a vehicle, or fly a plane.

YOU FEEL MORE PAIN: Everyone is different, which makes it hard to say how mental fatigue will affect your body. But you might get headaches, sore muscles, back pain, or stomach problems. If you have an ongoing illness, such as fibromyalgia, you may hurt a little bit more than usual.

TAKE BREAKS: You might feel less drained if you take short breaks during long stretches of mental work. There isn’t an exact amount of rest time that works best for everyone. But you may want to recharge for a few minutes every 1-2 hours.

Some people like to use something called the Pomodoro Technique. Here’s how it works:

1. Set a timer for 25 minutes.
2. Focus on one task the whole time.
3. Take a 5-minute break when the timer goes off.
4. After the fourth 25-minute block, take a break for 15-30 minutes.

Repeat until your task is done (or your workday is over).

GET ACTIVE: There’s evidence that you may feel even more energized if you exercise during your breaks. Try some jumping jacks and stretches for a few minutes each. Or go for a 10-15 minute brisk walk.

FIND WAYS TO RELAX: It’s hard to avoid mental exhaustion completely. But you can learn to switch on your body’s natural relaxation response. You can get a massage. Or you can try meditating, yoga, or something as simple as watching a funny movie.  Reach out to friends, family, or a mental health professional if you need more support.

REVIEWED BY: Hansa D. Bhargava, MD, WebMD on February 25, 2021

SOURCES:

Human Factors: “The Role of Motivation as a Factor in Mental Fatigue.”

BMC Neuroscience: “The impact of mental fatigue on brain activity: a comparative study both in resting state and task state using EEG.”

Frontiers in Neurology: “How Physical Activities Affect Mental Fatigue Based on EEG Energy, Connectivity, and Complexity.”

Frontiers in Psychology: “The Relationship Between Burnout, Depression, and Anxiety: A Systematic Review and Meta-Analysis,” “Informal Caregiver Burnout? Development of a Theoretical Framework to Understand the Impact of Caregiving.”

Mayo Clinic Health Systems: “Emotional exhaustion during times of unrest.”

Mayo Clinic: “Job burnout: How to spot it and take action.”

Emotion: “Mental fatigue impairs emotion regulations.”

BMC Psychology: “Evaluation of the effect of fatigue on the coping behavior of international truck drivers.”

Behavioral Sleep Medicine: “Work-Related Mental Fatigue, Physical Activity and Risk of Insomnia Symptoms: Longitudinal Data from the Norwegian HUNT Study.”

Translational Psychiatry: “Dopaminergic involvement during mental fatigue in health and cocaine addiction.”

PLOS One: “A qualitative exploration of physical, mental and ocular fatigue in patients with primary Sjogren’s Syndrome,” “Fatigue symptoms in relation to neuroticism, anxiety-depression, and musculoskeletal pain. A longitudinal twin study,” “Sustained Attention is Associated with Error Processing Impairment: Evidence from Mental Fatigue Study in Four-Choice Reaction Time Task.” 

Cleveland Clinic: “How Stress Can Make You Eat More — Or Not At All,” “Are You Experiencing Coronavirus Fatigue?” 

Arthritis Care & Research: “The impact of mental fatigue on brain activity: a comparative study both in resting state and task state using EEG,” “Cognitive and Physical Fatigue Tasks Enhance Pain, Cognitive Fatigue and Physical Fatigue in People with Fibromyalgia.”

Behavioral and Brain Functions: “Mental fatigue caused by prolonged cognitive load associated with sympathetic hyperactivity.”

Recruiting & Retaining Adult Learners: “Stay focused and reduce stress while working from home, meeting virtually.”

National Institute of Child Health and Human Development (NIH): “The Pomodoro Technique: An Effective Time Management Tool.”

Stress and Health: “Comparison of rest-break interventions during a mentally demanding task.”

National Center for Complementary and Integrative Health: “Relaxation Techniques for Health.”

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell #FeelFree2SignUpAndFollow

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.
 
"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. WebMD and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by WebMD, WebMD employees, others appearing on the Site at the invitation of WebMD, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.