Dealing with Stress and Depression during the Holidays
The following is a guest article by Eva Trivett-Clark, Licensed Psychological Associate with Appalachian Regional Behavioral Health. Appalachian Regional HealthCare System is a Mom Squad sponsor.
The holiday season is quickly approaching and could bring these unwanted guests to your home – stress and depression. ‘Tis the season for entertaining, hosting, planning, traveling, baking, shopping, cleaning and juggling the demands of excited, and bored, children. With these practical tips, you can minimize or eliminate the stress and depression that often accompany this time of year and may even find your self enjoying the holiday season this year.
1. Stick with your healthy habits – don’t let the holidays become an opportunity to indulge without measure. Overindulgence usually only contributes to stress and guilt. Maintain a healthy sleep schedule. Exercise daily and exercise outdoors if possible. It is important to get your daily dose of Vitamin D to regulate emotions; the best of source of Vitamin D is from skin exposure to sunshine. If you drink alcohol, do so in moderation.
2. Make time for yourself – even if you can only find 15 minutes to be alone during your day, this may be refreshing enough to provide you with extra energy to accomplish tasks. Take a peaceful walk outdoors, listen to calming music or find something meaningful for you that reduces stress by clearing your mind, slowing your breathing and restoring your inner tranquility.
3. Give yourself permission to say “no” – saying “yes” when you really mean “no” can lead to resentment and stress. You are not obligated to participate in every activity or project that may come your way during these months. In fact, if you limit your activities to those you truly want to participate in, you can give these more quality time and attention and enjoy them more.
4. Plan ahead – keep a schedule of family activities during this time. Plan menus ahead of time and create a shopping list. A frantic effort at the last minute to pull things together often leads to stress and guilt. Make sure to include exercise and personal time for yourself in your daily schedule.
5. Seek professional help if needed – despite your best efforts, you may find yourself feeling sad, anxious, unable to sleep or relax, irritable, hopeless or helpless during this time. If these feelings are overwhelming or last longer than you feel they should, contact a mental health professional.
Appalachian Regional Behavioral Health provides inpatient and outpatients services based on the individual’s identified needs.
Two outpatient clinics, located in Boone and Linville, offer the following services:
Assessment
Medication Management
Individual Therapy
Group Therapy
Family Therapy
Behavioral Planning
Group Education Services
The Kate B. Reynolds Inpatient Behavioral Health Unit at Cannon Memorial Hospital provides acute stabilization of psychiatric issues like anxiety, depression and thought disorders. Patients must be between the ages of 18-64, have a diagnosed mental illness and be medically stable to be eligible for admission to the unit. Patients are treated by a team of Psychiatrists, Psychologists, nurses, social workers, recreational therapists and CNAs.
For more information, visit www.apprhs.org/behavioral
Contributed by: Eva Trivett-Clark, Licensed Psychological Associate
336 Deerfield Road • P.O Box 2600 • Boone, NC 28607 • 828.262.4100 • www.apprhs.org
Appalachian Regional Behavioral Health
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