PSc Holiday Stress

If you are like most people, you are about to be swept up into a month-long whirlwind of festivities that can be delightful but also overwhelming. The determination to make this “the most wonderful time of the year” can backfire, and the first place trouble usually appears is in our health and well-being. Too many sugarplums, too much eggnog, and too many late nights can lead to physical and emotional depletion …not to mention those exams and having to complete papers and projects before leaving campus. Additionally, that much-anticipated two weeks break from school to be with family and friends can become not a sleigh ride through winter wonderland, but a trip on an emotional roller coaster. The following are some useful tips for surviving your holiday season or school break

Family Stressors:

Prepare yourself mentally. Try not to cling to visions of a Norman Rockwell/Brady Bunch family moment. If your family wasn’t perfect before the holidays, it won’t happen under the extra stress of the holidays.
Build in Breaks. Sure, you’re looking forward to spending time with your family – but you’re not so sure about a lot of time with them. If you know you have a meddling parent of one that will grill you about school or friends try rehearsing the conversation while practicing relaxation techniques. Thank them for their concern and try, “I appreciate your advice, but I’d rather talk about [insert a new topic].”
Deal with conversation turnarounds. Never respond with “you always…you never…leave it alone.” Always counter a negative remark with a positive one. Do not talk about money in front of others. Avoid taking the bait. If all else fails, excuse yourself to another room with “I need a cup of coffee…bathroom…make a call, etc.”

Be Aware. It is best to preempt meddling or concerned family members by announcing lots of news before the holidays arrive. Phone or e-mail the week before with updates; keeping the news positive and upbeat. Remember that you do not have to answer every question. In advance of the holidays, practice non-responses or turn-around responses, such as “Do you really think so?” or “That’s an interesting question. Let me think about it.” Or “You’ve given me a lot to think about. Thanks.” And practice in front of a mirror, your non-verbal language could be saying something different.

Gift Stressors ...or Shopping Downers:

Try to set a budget or dollar limit for gifts.
Minimize the frazzled expeditions to crowded stores. Consider catalogs, on-line shopping, or gift cards/certificates, and make a mall-avoidance plan. .
Talk to family and friends about gift alternatives, like exchanging services, baking something, pooling gift money, donating to a worthy cause, or drawing names to limit the numbers of gifts. Talk with friends and family about realistic expectations so everyone understands and is not disappointed later.
Don’t hesitate to buy the same type of gift for several people on your shopping list, especially if they don’t know each other.

If shopping isn’t your thing, plan one day (preferably in advance of the holiday and not on the week-end) and get your shopping finished on that day, early if possible.

Traveling:

Try not to let traveling get to you. Doing even 15 minutes stretching or light exercise before you leave for your trip helps prevent stiffness. To keep from getting dehydrated, drink a couple of glasses of water before getting on a plane or beginning a long road trip. Bring water with you. Don’t forget about jet-lag and try to rest while en route.
You may not be able to see everyone. Prioritize a list of who to try and see first. Write it down and be realistic about your time.
Don’t travel out of guilt. Be with whom you can, and suggest to others that you get together say in February when you may have time to really enjoy each other. Remember, you probably won’t be able to please everyone.

Partying:

Try not to attend events that bring out the worst in you. And if something does happen that you wish hadn’t, forgive yourself, learn from it, resolve to do something differently, and move on.
Eating smart at a party. Eat something light before you go to a party. Or, if you can, arrive fashionably late or station yourself away from the snack table.
Safety. Before heading out to a party where there will be drinking, find a friend and designate the driver for going home. Before going, eat an egg – the protein and fat will quell hunger pangs and delay the absorption of alcohol. Or try a large glass of milk or a piece of fruit.
Don’t force yourself to party. If parties or family gatherings are painful, honor your need to celebrate in your own private way.
Remember that 90% of date rapes involve drinking. Watch your drink at all times at a party. To drink in moderation, alternate every glass of wine or beer with a glass of water. It keeps the number of drinks down and reduces the hangover effects caused by dehydration. Sparkling water with a wedge of lemon or lime looks festive and gives you something to sip slowly. Also, it’s a good idea to avoid drinking 2 -3 hours before bedtime, since metabolizing the alcohol disrupts your sleep.
Don’t get down if you have no parties to go to –throw your own party and feel good inviting other who may not have invitations themselves.

Health:

Do keep a cool head. For headaches, go into a dark, quiet room with a cold compress (or for example, a frozen bag of peas) on your head. The cold may help constrict the blood vessels in the head reducing the headache.
Do keep your hands clean. Tis’ the season for flu and colds. When you’re shopping, you’ll be handling things that many other people may have touched. Think about a small bottle of instant hand-sanitizer to kill viruses.

Eating:

Do eat early and “graze”. With so much shopping and errands to be done, people sometimes forget to eat – which can wreak havoc on blood sugar levels, energy, and mood. Don’t go longer than 4 hours without stopping for a snack, like bottled water and protein bars.
Do cut down on the caffeine –coffee, tea, and cokes. A recent Duke University study showed that blood pressure, heart rate, and adrenaline production all go up after drinking coffee. You can slow your intake by mixing half-decaf and half regular coffee to avoid withdrawal headaches. Try alternating a caffeine-filled drink with water, a decaf, or fruit juice.
Stock up on whole food snacks, oranges, apples, protein bars, veggies.
Go into the season with a weight-plan: Either choose to enjoy going crazy, knowing you’ll want to lose five pounds in the new year; or decide to go a little less crazy, and plan on dropping two pounds come January. If you can’t bear the thought of having to diet, commit to being strict during the holidays – but remember, it’s you choice.

Vitamins:

Excess sweets can wreak havoc with your mood, by triggering a “yo-yo effect” of blood sugar highs and lows. Try taking a daily fiber supplement that contains both soluble and insoluble fibers, like psyllium. The carbohydrate release will gradually enter your bloodstream and help you stay on an even keel.
Grab some ginseng, 200 – 300 mg a day. It can boost energy as well as the immune system. DON'T try this if you have hypertension because it can raise the blood pressure. Taking Echinacea at the first sign of a stuffy nose and scratchy throat will be helpful in preventing colds or shortening the time they are around.
Don’t forget a multi-vitamin. Partying (changes in eating and drinking habits) can deplete your vitamin B levels, as can stress. And a deficiency of the mineral zinc can erode your immune system.

Exercise:

Don’t give up on your exercise routine – it’s one of the best ways to relieve stress by increasing serotonin and endorphins.
Keep moving – regular exercise, just 15 minutes daily, can decrease insomnia, stress, and depression, boost your immune system and energy level, and keep pounds off. Spend 15 minutes with a workout video; park the car or get off the bus 10 minutes from the mall; take the stairs instead of the escalator; walk you dog; sled; do a snowball fight; or take a walk with a friend.

Sleep:

Do hit the snooze button. In the wintertime the long hours of darkness signal people to sleep longer. Getting more sleep gives your body the time it needs to repair tissue damage, maintain the immune system, and other critical maintenance functions. With all the socializing, now is not the time to get side-lined by a cold or flu.
Try cutting down on your morning routine so you won’t skimp on sleep. Think ponytail, hat or evening showers to save time in the morning.
Be consistent. If you sleep short all week and try to catch up on weekends, you’ll never be well-rested. Aim for 7 – 8 hours every night.
Alcohol disturbs the way your body flows from one stage of sleep into the next, which is why if you drink before bed, you may wake up with a start in the middle of the night and have trouble getting back to sleep.
Be sure to quit exercising at least 4 hours before bedtime because it raises body temperature and adrenaline levels.
Set aside “worry time” for earlier in the day. Don’t wait until you turn off the light to put together your to-do list for the next day.

Expectations:

Remind yourself that the holidays may have been wonderful in childhood because you had no responsibility for making the magic. If you have grown-up expectations with a child-like sense of fun, you won’t be disappointed.
Do make a list of all your traditions – keep the ones you love and cross off the ones you don’t.
Do have compassion for yourself during the holidays. If you’re not in a celebratory mood – you’re not the only one.
Do try returning to your old church, synagogue or mosque if you’re feeling spiritually disconnected; if that doesn’t work, go with friends to their place of worship or practice 60 seconds of meditation daily.
Do schedule holiday downtime for yourself. Write this in your Palm Pilot or appointment book like you would any other appointment. It can be time to meditate, take a hot bath, sit by a fire, or play with your cat. Even 5 minutes of solitary time can be useful –it’s like a cool drink of water for your mind, and helps pump-up the immune system.
Don’t feel pressured to make a spiritual connection during this holiday –be in your own place.
Don’t isolate yourself. Seek out kindred souls and spend time with them. Another possibility is volunteering to help others, at a shelter or helping elderly neighbors so you have some caring, human contact.

How to Deal With Post-Holiday Depression:

Remove all holiday decoration.
Remove all unwanted gifts as soon as possible.
Recognize the symptoms of post-holiday depression (apathy toward work or school, social events, relationships, and goals; loss of energy, appetite, self-esteem; feelings of guilt, hopelessness, or free-floating anxiety; excessive or interrupted sleep; and frequent headaches). Accept that this may be where you are.
Plan for another event, like a birthday, trip, or other occasion you can celebrate soon.
Think about next year and your favorite holiday.
Eat some mind-elevating foods, like pumpkin seeds, turkey, dairy products, beans, meat, fish, B-complex vitamins, magnesium, and green veggies.

Your Counseling Service:Timely, confidential, and professional assistance is available at the UniversityPsychological Services Center(8:00am – 5:00pm, M-F) for UC students located at 316 Dyer Hall. Phone (513-556-0648) or stop in for a no-charge screening interview.