The holidays can be challenging and stressful for some people even in the best of times. During the current pandemic, a lot of us are wondering how we’re going to celebrate the holidays with the same joy and warmth we’ve known in the past.
“This year presents unique challenges,” says psychiatrist Joseph Grau, M.D., with Medical Center Psychiatry. “Because of the pandemic, people are not traveling and we’re not supposed to congregate. To keep ourselves and others we care about safe, we’re having to rethink family gatherings and other holiday routines. For many, this can feel unnatural; for others, it can also increase stress and depression they experience during the holidays because they are more isolated.”
For anyone struggling to find their usual enjoyment this time of year, there are a few key tips to keep in mind. The first thing is actually very simple. “Talk to someone,” Dr. Grau says. “If we’re not talking about how we feel, we can begin to think there is something terribly wrong with us. When you talk to someone you trust – a friend, spouse, co-worker or pastor, for instance – you will find that others share what you are going through. You are not alone.”
You can also find joy in doing small things for others. Reach out to someone you know is isolated because of the pandemic. “Let people know you are thinking of them,” Dr. Grau says. “Stay in touch. If you know of someone who needs help, reach out to them. Even small things like sending a card or a handwritten letter can become a gift that will bring enjoyment – both to you and the recipient.”
Your diet can also be a factor in how you feel during the holidays, especially for those of us who tend to reach for the cookie jar when feeling under stress. “Recognize your habits and when you are triggered to stress eat,” says Sarah Widener, Director of Community Wellness with Med Center Health. “Often, our hunger response to emotional stress is habitual and not actually hunger.” Tips to deal with stress eating include:
•Ask yourself if you are really hungry. When was the last time you ate, and do you truly need to eat again?
•Make sure you have a good overall nutritional base throughout the holidays. Fill your plate with non-starchy vegetables, lean meats and complex carbohydrates. Fruit is a great alternative to sweets! Filling up on healthy, filling foods will help keep you satisfied. Eating at least every 4-5 hours can also help keep your emotions in check by avoiding changes in blood sugar that can lead to mood swings in some people.
•Walking by a full candy bowl multiple times a day will eventually wear on your willpower. Keep trigger foods out of sight or even out of the house.
•Have a plan to call a friend or family member, or do an activity to distract yourself.
•Keep healthy snack options at hand so you are prepared when faced with an emotional trigger.
If you are having a particularly hard time this year because of anxiety or depression during the holidays, don’t be afraid to reach out to someone for help. Sometimes, these symptoms have a physical cause – such as with Seasonal Affective Disorder; but many times, just being able to talk to someone who understands is a major step to keeping in balance.
“We can tolerate just about anything in this life if we believe we are understood,” Dr. Grau says. “But we have to communicate to be understood.”
If you are struggling with depression or anxiety, you are not alone. Talking about how you feel will help you discover others share those same concerns and emotions. If you need some extra help to understand what you are going through, or if there doesn’t seem to be an answer for your problems, seek professional help. Call for an appointment with Medical Center Psychiatry at 270-843-5103.
Learn more tips about healthy living at MedCenterHealth.org.
-submitted by Med Center Health
