Dec. 12--'Tis the season to be jolly.
But too much to do -- and too little time and money to do it -- may have some of us feeling less than merry.
Planning ahead, setting realistic goals, asking for help and taking care of your body and mind can ward off the stress and depression that can ruin your holidays and hurt your health, local health experts advise.
Michelle D'Agostino, a certified yoga instructor who teaches meditation and relaxation techniques at her Pottsville studio, said people often carry around stress and tension until it's like a physical weight dragging down their body and mind.
"As we move through our day, experiences stick to us like tension patterns," said D'Agostino, who recently shared some basic relaxation techniques at a public Community Health Awareness Talk program held this week at Schuylkill Medical Center-South Jackson Street.
Practicing relaxation therapy throughout the day -- such as the deep breathing methods commonly used in meditation and yoga -- can prevent "negative energies" and stress from building up within the body, said D'Agostino, who taught the group a very simple deep-breathing exercise during the program.
To illustrate her point, D'Agostino had participants sit in relaxed positions and told them to slowly inhale air through the nose and exhale slowly through the mouth while letting the stomach expand outward.
"One of the most basic ways we can learn to relax and relieve stress is through our breathing," she said.
"It's like medicine we can access at any time of the day, when we're worried, stressed or anxious, whether we're standing in a long line at Wal-Mart or stuck in traffic and running late for work."
Judith Miller, a therapist at the Pathways, Schuylkill Medical Center, Pottsville, said the hectic holiday pace can cause a stress overload.
"Besides the daily demands of work, chores, caring for children and perhaps elderly parents, the expectations at the holidays include writing and sending cards, gift buying and wrapping, baking, entertaining guests, hosting or attending holiday parties," Miller said. "If your expectation for the holiday season is for everything to be perfect, you may become frustrated and disappointed."
Situations that can increase stress at the holidays may include financial issues -- some may overspend, then worry about the impending bills. Others may have experienced a job loss and may feel stressed and depressed about not being able to afford gifts, food and other holidays items, she said.
Relationship issues can also erupt when families come together at the holidays.
"Past tensions and conflicts may arise, especially when dealing with different personalities and varying expectations of each other," Miller said.
And feelings of sadness and grief from the death or loss of a loved one, whether from divorce, military deployment or other circumstances, can be magnified this time of year, too, she said.
"All these demands we put on ourselves, including physical demands, can ultimately lead to stress and exhaustion," Miller said.
Unchecked, stress can affect people in physical and psychological ways, including difficulty sleeping, fatigue, appetite disturbance, abdominal distress, nausea, bowel problems including diarrhea, anxiety, depression, irritability, loneliness, difficulty concentrating, restlessness and feelings of guilt.
There are several ways to reduce your level of stress during the holidays, Miller said.
Miller suggests:
- Taking care of yourself by eating healthy and nutritious foods, exercising and getting enough rest.
- Allowing 15 to 20 minutes each day to rejuvenate yourself by doing a leisure activity like taking a walk, listening to music, meditating, etc.
- Set realistic expectations for yourself and others.
- Set daily goals for yourself to complete holiday tasks one step at a time, instead of procrastinating and then feeling overwhelmed.
- Budget your money. Know how much you can afford to spend and stick to that amount.
- Learn to set limits. Practice saying no. With so many additional demands at the holidays, agree to do those things you really want to do, otherwise say no, and decrease the amount of frustration you experience.
- Try to be accepting of family members. Even though you may have a conflict with a family member, remember that a holiday get-together may not be the time and place to work out differences. Set this aside for a more appropriate time.
- Acknowledge your feelings. Remember, it is okay to ask for help if you feel stressed. If you do not have this type of support, seek professional help by talking with your doctor or a mental health professional.
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