“25 Ways to Find Joy and Balance During the Holidays”

 

Feeling down during the holidays can be tough, especially since you seem so out of step with the world. Everyone else seems to be beaming, ruddy-cheeked, bursting with holiday spirit. Yet, you’re feeling wretched and exhausted. But here’s something to cheer you up the next time you’re stuck in a room of revelers at a holiday party: Plenty of them are probably unhappy, too. “I think a lot of people would say that the holidays are the worst time of the year,” says Ken Duckworth, MD, medical director of the National Alliance on Mental Illness. “They’re just straight up miserable, and that’s not only for people with clinical depression.” So, if the family gatherings, the endless parties, and the shopping get you down, you’re hardly alone. But people with depression -- or who have had depression in the past -- need to be especially careful when coping with holiday stress. While it might take some conscious effort on your part, you can reduce stress -- and maybe even find some holiday joy, too. Here are some tips:

FINDING THE HOLIDAY SPIRIT: EMOTIONS

1. Keep your expectations modest. Don’t get hung up on what the holidays are supposed to be like and how you’re supposed to feel. If you’re comparing your holidays to some abstract greeting card ideal, they’ll always come up short. So, don’t worry about holiday spirit and take the holidays as they come.

2. Do something different. This year, does the prospect of the usual routine fill you with holiday dread rather than holiday joy? If so, don’t surrender to it. Try something different. Have Thanksgiving at a restaurant. Spend Christmas day at the movie theater. Get your family to agree to skip gifts and instead donate the money to a charity.

3. Lean on your support system. If you’ve been depressed, you need a network of close friends and family to turn to when things get tough, says David Shern, PhD, president and CEO of Mental Health America in Alexandria, Va. So, during the holidays, take time to get together with your support team regularly -- or at least keep in touch by phone to keep yourself centered.

4. Don’t assume the worst. “I think some people go into the holidays with expectations so low that it makes them more depressed,” says Duckworth. So, don’t start the holiday season anticipating disaster. If you try to take the holidays as they come and limit your expectations -- both good and bad -- you may enjoy them more.

5. Forget the unimportant stuff. Don’t run yourself ragged just to live up to holiday tradition. So what if you don’t get the lights on the roof this year? So what if you don’t get the special Christmas mugs from the crawl space? Give yourself a break. Worrying about such trivial stuff will not add to your holiday spirit.

6. Volunteer. Sure, you may feel stressed out and booked up already. But consider taking time to help people who have less than you. Try volunteering at a soup kitchen or working for a toy drive. “You could really find some comfort from it,” says Duckworth, “knowing that you’re making a small dent in the lives of people who have so little.”

FINDING THE HOLIDAY SPIRIT: FAMILY

7. Head off problems. Think about what people or situations trigger your holiday stress and figure out ways to avoid them. If seeing your uncle stresses you out, skip his New Year’s party and just stop by for a quick hello on New Year’s Day. Instead of staying in your bleak, childhood bedroom at your stepfather’s house, check into a nearby hotel. You really have more control than you think.

8. Ask for help -- but be specific. See if your spouse will lug out the decorations. Ask your sister to help you cook -- or host the holiday dinner itself. Invite a friend along on shopping trips. People may be more willing to help out than you expect; they just need some guidance from you on what to do.

9. Don’t worry about things beyond your control. So your uncle and your dad get into a fight every holiday dinner and it makes you miserable. But remember your limits. You can’t control them. But you can control your own reaction to the situation.

10. Make new family traditions. People often feel compelled to keep family holiday traditions alive long past the point that anyone’s actually enjoying them. Don’t keep them going for their own sake. “Start a new holiday tradition instead,” says Gloria Pope, Director of Advocacy and Public Policy at the Depression and Bipolar Support Alliance in Chicago. “Create one that’s more meaningful to you personally.”

11. Find positive ways to remember loved ones. Holidays may remind you of the loved ones who aren’t around anymore. But instead of just feeling glum, do something active to celebrate their memory. For instance, go out with your sisters to your mom’s favorite restaurant and give her a toast.

FINDING THE HOLIDAY SPIRIT: PARTIES

12. Don’t overbook. “The holidays last for weeks and weeks,” says Pope. “People really need to pace themselves or they’ll get overwhelmed.” So don’t say yes to every invitation willy-nilly. Think about which parties you can fit in -- and which ones you really want to attend.

13. Don’t stay longer than you want. Going to a party doesn’t obligate you to stay until the bitter end. Instead, just drop by for a few minutes, say hello, and explain you have other engagements. The hosts will understand that it’s a busy time of year and appreciate your effort. Knowing you have a plan to leave can really ease your anxiety.

14. Have a partner for the party. If the prospect of an office party is causing holiday stress, talk to a friend and arrange to arrive -- and leave -- together. You may feel much better knowing you have an ally and a plan of escape.

FINDING THE HOLIDAY SPIRIT: SHOPPING

15. Forget about the perfect gift. If you’re already feeling overwhelmed, now is not the time to fret about finding the absolute best gift ever for your great aunt or your mailman. Remember: everybody likes a gift certificate.

16. Shop online. Save yourself the inconvenience, the crowds, and the horrors of the mall parking lot by doing the bulk of your shopping online.

17. Stick to a budget. The cost of holiday shopping mounts quickly and can make people feel out of control and anxious. So draw up a budget long before you actually start your shopping and stick to it.

FINDING THE HOLIDAY SPIRIT: SELF-CARE

18. Stay on schedule. As much as you possibly can, try to stick with your normal routine during the holidays. Don’t stay too late at parties. Don’t pull an all-nighter wrapping presents. Disrupting your schedule and losing out on sleep can make your mood deteriorate.

19. Exercise. While you may not feel like you have the time to exercise during the holidays, the benefits are worth it. “We know that exercise has a pretty strong anti-anxiety, anti-depression effect,” says Duckworth. You can work physical activity into your errands. When you’re shopping, take a few extra laps around the mall. Walk your Christmas cards to the post office instead of driving.

20. Eat sensibly. When you’re facing a dozen holiday parties and family gatherings between now and New Year’s, it’s hard to stay committed to a sensible diet. But try. Eating healthy may keep you feeling better -- physically and emotionally. On the other hand, don’t beat yourself up if you go overboard on the cookie platter in the break room. It’s not a big deal. Just get back on track the next day.

21. Don’t rely on holiday spirits (or other substances.) “The holidays are a time of heavy drinking,” says Duckworth. “It’s a common strategy for getting over anxiety about holiday parties or having the boss as your Secret Santa.” Remember that alcohol is itself a depressant and abusing it will leave you feeling worse. It also may not be safe for people taking antidepressant medication, says Pope.

22. Try a sun lamp. As the daylight grows shorter, lots of people find their mood gets gloomier. While some have diagnosed seasonal affective disorder (SAD), even people who don’t may still have a seasonal aspect to their depression. Talk to your doctor about trying a sun lamp. It could improve your mood.

23. If you take medication, don’t miss doses. In the hustle of the holidays, it’s easy to slack off and miss medication, says Pope. Don’t let that happen. Make sure that you’re up-to-date on your refills, too.

24. If you see a therapist, have extra meetings. To stay grounded, plan ahead and schedule some extra sessions during the holiday season. Or you could ask about the possibility of doing quick phone check-ins.

25. Give yourself a break. “The holidays can make some people dwell on their imperfections, their mistakes, the things they’re not proud of,” Duckworth tells WebMD. But try to cut yourself some slack. “This is not an easy time of year for a lot of people,” Duckworth says. “Be gentle with yourself.” It is the season of kindness and forgiveness, after all. Save some of it for yourself.

BY: R. Morgan Griffin; Reviewed By Louise Chang, MD on September 28, 2011

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.

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.  

"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)

“20 Holiday Health Mistakes to Avoid!”

 

Beware of these seasonal health hazards!

Ten months of the year, you may do the right thing. You eat healthy, exercise regularly, and maintain your work/life balance. So, what is it about the holiday season that seems to unravel even the most fit people? Having a full plate—both physically and metaphorically—can take its toll on your normal routine, energy, and waistline. And sometimes, even seemingly healthy habits can backfire.

Here are 20 common mistakes made during the holidays, and how to make smarter choices instead.

YOU EAT CREAMED SPINACH: Creamed spinach, green bean casserole, and candied yams are veggies so they must be good for you, right? Not exactly: While antioxidant-rich produce makes up the main components of these dishes, they are overwhelmed with high-fat and/or high-sugar add-ons. Creamed spinach can contain up to 75% of your saturated fat for the day; green bean casserole—made with butter, cheese, salt, and fried onions—can have up to 800 calories a batch; and candied yams have up to 38 grams of sugar per serving! (Stay away from fruitcake, while you're at it: One slice can have more than 400 calories!)

YOU ‘EYEBALL’ THE MEAT TO TELL WHEN IT’S DONE: Some people think that it's possible to judge whether meat is cooked through by checking its color or the juices dripping out of it. "Old cookbooks say to ‘cook until there's no pink meat remaining, or until the juices run clear,'" says Ben Chapman, PhD food safety specialist at North Carolina State University. "But there's been quite a bit of research done on both poultry and meat that shows that these are not good indicators of whether they have reached a temperature that's considered safe." Instead, to reduce your risk of food-borne illnesses that can linger on uncooked food, you should use a meat thermometer and make sure you're cooking poultry to 165, and red meat to 160.

YOU WASH BAGGED LETTUCE…AGAIN: You need a salad first course for your holiday feast, so you pick up a ready-to-serve bag of greens at the market. The package says they're twice washed—but it can't hurt to give them one more wash, right? Actually it can, says Chapman. "A national microbiological safety panel looked at those bags and they concluded that even if you wash them again, you're unlikely to remove any type of pathogens that are still hanging on." By touching the lettuce with your hands and tossing it in a colander, however, you do run the risk of introducing new pathogens, he adds, especially if you've recently been handling raw meat, as well. "The best thing you can do is open the bag and dump it right in a salad bowl, ready to eat."

YOU DON’T EAT BEFORE A PARTY: If you know there's going to be food and drinks at the office party tonight, you may think it's best to skip your healthy afternoon snack beforehand. Another bad idea, says J.J. Virgin, certified nutrition specialist and author of Six Weeks to Sleeveless and Sexy. "It makes sense to arrive at a party a little hungry, but to come starving means a glass of wine and appetizers will lead to one big caloric nightmare," she says. "Besides, parties never start when they're supposed to, and you know there’s going to be some gooey, crunchy appetizer that will be your undoing." Solution: Taper your appetite by popping a handful of raw almonds before you leave your desk.

YOU PLAN YOUR POST-HOLIDAY CLEANSE: Advertisements for New Year's cleanses and detox diets will promise to rid you of your holiday weight gain. The problem is, severe calorie restrictions and juice-only plans can keep you from getting the vitamins and nutrients your body needs, and, because they cause the body to burn large amounts of fat, they even have the potential to create new toxins. If you're looking forward to a fresh and clean start in the New Year, consider a diet full of fruits, vegetables, and whole grains instead.

YOU SKIP RED MEAT, BUT SCARF DOWN CHICKEN AND FISH: "Red meat has the most saturated fat, but skinless chicken breasts are not far behind—and actually have more cholesterol than red meat," says Dana Simpler, MD, internal medicine doctor at Mercy Medical Center in Baltimore. Watch out for salmon, as well, which is full of healthy fats, but fats nonetheless. Even though they're healthy choices, they don't give you a pass to pig out. With all sources of animal protein, keep serving sizes in mind.

YOU STICK WITH YOUR REGULAR WORKOUT: This may seem like a great way to combat excess holiday pounds, says Jessica Smith, coauthor of The Thin in 10 Weight-Loss Plan. "But it could backfire if you find yourself running ragged trying to get everything done and then getting to the gym on top of it all," she adds. "If your to-do list is already overflowing, don't add stress by forcing in a long workout that may interrupt more important health habits like getting enough sleep." Instead, Smith advises, consider breaking up your usual 45-60 minute workout into split sessions—try a 15-minute strength routine in the morning before you hit the shower, a 15-minute walk at lunch and a 15-minute yoga flow to help relax you at the end of the day. You may find you are less stressed and still burning as many (if not more) calories than with your usual routine.

YOU VOW TO JOIN A GYM IN JANUARY: The New Year is a time for personal reflection and setting goals for self-improvement. It also happens to be when gyms are most crowded, and the staff is busiest signing up new members. If you've been thinking about joining a fitness club, why not use a few of your days off in December to shop around? "It is always wise to visit a gym to make sure it will work for you," says Randy Crawford, an exercise physiology technician at The Ohio State University Center for Wellness and Prevention, and you may get a better feel for the facilities during quieter hours, when you're not rushed to make a decision. "Make sure the hours work with your schedule and the facility has the amenities—like child care, a family discount, a pool, or personal trainers—that you desire," he says.

YOU GIVE YOURSELF A CHEAT DAY…OR DAYS: Maybe it starts with doughnuts at your breakfast meeting, or a cookie swap among coworkers. Then comes the holiday luncheon. By the time dinner rolls around, you figure you've already done enough damage—might as well finish the day off with the richest item on the menu, plus dessert. "It's not just the calories that are the problem here," says Virgin. "You're also psychologically allowing yourself future food deviations and setting yourself up for failure." Letting yourself splurge at truly special events—like enjoying your sister's stuffing and your mom's pies at Christmas dinner—is one thing, but don't allow yourself to make excuses for each and every mini holiday celebration. "Have a plan and don't deviate," says Virgin. "If you absolutely must have a dessert, follow my three polite-bite rule: three bites and step away from the cookies"

YOU GO CRAZY WITH THE OLIVE OIL: Olive oil is full of healthy fats and has no cholesterol and saturated fat the way butter does, so it can certainly be a healthier alternative in many holiday recipes. But before you dip another piece of bread or help yourself to another serving of olive oil-tossed potatoes, remember that it has just as many calories (120 per tablespoon) as any other kind of fat, says Dr. Simpler. Two tablespoons a day may lower your risk for heart disease, but more than that could contribute to weight gain.

YOU COOK (AND EAT) LOTS OF ‘LIGHT’ RECIPES: If you can stick with a single serving, using lower fat or sugar can be a good way to keep your calories and fat count low when enjoying holiday treats, says Smith. "The trouble is, many people think to themselves, 'It's healthier or lower calorie, so I can have two or three ... or five of these.' They often end up eating as many calories as they would have if they had stuck with a smaller serving of the real deal." Knowing that piece of pie is rich and full of calories may make you more likely to enjoy every bite of a smaller serving, Smith suggest, instead of going with a much larger portion of the 'lighter' version.

YOU BUY AN ‘ALL-NATURAL’ HAM OR TURKEY: There may be nothing wrong with meat labeled "all natural"— but unlike "organic" or "antibiotic-free," all natural simply means that your turkey, for example, doesn't contain artificial ingredients or colors, and has been "minimally processed." This term is open for interpretation; for example, poultry can be injected with sodium and water, and still be labeled "natural." (Check the fine print.) If you're concerned about finding meat from an animal that was raised humanely and not treated with antibiotics or hormones, look for a certified organic label—or educate yourself about companies' farming practices and choose a brand you trust.

YOU SWEAR YOU’LL HAVE ‘JUST ONE’: You know the scenario: Your favorite coworker brings in fresh-baked gingerbread cookies and, to be polite, you have one. An hour later, as your blood sugar crashes, you visit the copy machine … and have another cookie. And the pattern continues, all. day. long. "The commercial had it right," says Virgin: "You can't eat just one. But if you do breakfast and lunch right, you won't get those mid-morning or mid-afternoon cravings. If you need something to munch on mid-day, keep little baggies of raw almonds or apple slices with almond butter at your desk."

YOU OBSESS OVER (OR AVOID) THE SCALE ALL MONTH: So much food over the holidays may cause you to step on the scale several times a day—or to slide it under the bed and swear off until the New Year. Both policies can be detrimental to your weight and to your emotional well-being, studies show: If daily weigh-ins give you anxiety, consider cutting back to once a week. And to make sure your results are consistent, try to weigh yourself on the same scale and at the same time of day.

YOU OVERBOOK AND STAY UP LATE: Parties, shopping, baking, and travel add on to our already packed schedules during the holidays, so it’s easy for active, healthy go-getters to fill up their calendars—and then some. Staying up late and waking up early may help you get everything done but missing out on sleep can lower your immunity and affect your mood and energy levels. Plus, exposure to bright light at night can raise your risk of depression.

YOU SKIP BREAKFAST OR LUNCH: Banking your calories by skipping (or skimping) on meals so that you can eat more at a holiday dinner won't do your waistline any good; in fact, it's a great way to trigger overeating, says Smith. Focus on eating filling, higher fiber foods at regular mealtimes—a fruit smoothie with spinach and protein powder for breakfast, for example, and a veggie-filled salad with lean protein for lunch—so you'll still be able to enjoy holiday meal (and treats!) later without going overboard.

YOU USE ANTIBACTERIAL SOAP: It's a good idea to shore up your cold and flu defenses during the winter, especially when you're in close social contact with so many friends, coworkers, and relatives who may be sick. But rushing off to wash your hands with antibacterial soap after every handshake may not protect you the way you think: Unless you're at a hospital or doctor's office, there's no need for such extreme protection—and studies show that the ingredient triclosan, in many antibacterial products, can contribute to drug-resistant bacteria. Stick with regular soap and water, or an alcohol-based hand sanitizer, instead.

YOU GET TOO MUCH SLEEP: Sleeping in is one of the great pleasures of vacation, and if you have a few days off for the holidays it may be tempting to take advantage of unlimited snoozing. A day or two spent catching up on sleep debt is one thing—but disrupting your normal sleep patterns for longer than that has the potential to cause chronic sleep problems. Plus, staying in bed for too much of the day, especially during the wintertime, can be a sign of depression.

YOU SAVE LEFTOVERS, BUT DON’T CHECK THE TEMP: You may know the rule about getting leftovers in the refrigerator no more than two hours after they come out of the oven, but do you know the temperature inside your refrigerator? Your milk may taste cold, says Chapman, but many people's fridges aren't kept cold enough to keep bacteria away. Make sure you have a thermometer visible, and that it's kept below 41 degrees.

YOU DECORATE WITH NATURE: Everyone loves an arrangement of holly berries and pine cones, or a bunch of mistletoe—everyone except for the small children and pets who can choke on or be poisoned by the all-natural ornaments. Display these plants with care, and make sure they (and anything that can fall off of them) are out of reach of anyone or anything that might try to eat them. Watch out for real Christmas trees, too, which can be a dangerous fire hazard if they're not treated with care.

BY: Amanda MacMillian, Health Magazine

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 Health Magazine and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the Health Magazine 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 Health Magazine and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. Health Magazine 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 Health Magazine, Health Magazine employees, others appearing on the Site at the invitation of Health Magazine, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.