Powder River Examiner -

Courtesy PR Extension Office

“Without a doubt, the pandemic has added additional stress to the holidays. Health experts recognize the potential for increased anxiety and depression and share what I found to be helpful tips,” said Powder River Extension Agent Mary Rumph.

“Weather, travel complications and susceptible family members, may cause rethinking plans and, possibly, canceling them altogether, adding more anguish to a period already filled with immense stress,” said Diane Eischeid, a crisis/outreach counselor with COVID Recovery Iowa and ISU Extension and Outreach.

Mark Bertin, with Mindfulness, said “It’s almost a cliché to say the holidays can be stressful. Instead of peace and joy, the reality is we’re often just trying to stay sane. Not everyone gets along, dinner gets burned—it can be an emotional minefield.

Any picture-perfect image of the holidays we build up in our minds, filled with expectations of how life should be, rarely gets met for long continued Bertin.

It’s easy to get caught in the mental trap of the “the comparing mind.” We might think to ourselves: This is how things are—and this is what I picture they should be. We strive to recreate images of holiday bliss, and it exhausts us. Illusions portrayed in shows, movies, in our friend’s social feeds, or holiday advertisements set our more complex reality into disturbing relief. Consumerism itself leads to unhappiness, encouraging our endlessly hungry and restless craving for even more.

Any picture-perfect image of the holidays we build up in our minds, filled with expectations of how life should be, rarely gets met for long.

To easily prevent part of the stress is to forget about perfection and unrealistic expectations. Set realistic goals for what you can accomplish. This will include the practice of saying “no” to working on certain projects or activities, delegating tasks or allowing family members to volunteer their help, and reconsidering your holiday schedule to determine which activities or traditions should be continued. If an activity is more hassle than it is enjoyable, it may not be worth doing.

The Mayo Clinic identified a list of ways to prevent holiday stress and depression:

1. Acknowledge your feelings. If someone close to you has recently died or you can't be with loved ones, realize that it's normal to feel sadness and grief and to express your feelings.

2. Reach out. If you feel lonely or isolated, seek out community, religious or other social events. They can offer support and companionship. Volunteering your time to help others also is a good way to lift your spirits and broaden your friendships.

3. Be realistic. The holidays don't have to be perfect or just like last year. As families change and grow, traditions and rituals often change as well. Choose a few to hold on to and be open to creating new ones.

4. Set aside differences. Try to accept family members and friends as they are, even if they don't live up to all your expectations. Set aside grievances until a more appropriate time for discussion.

5. Stick to a budget. Before you go gift and food shopping, decide how much money you can afford to spend. Then stick to your budget. Don't try to buy happiness with an avalanche of gifts. Maybe try alternatives such as donating to a charity in someone’s name, giving homemade gifts or starting a family gift exchange.

6. Plan ahead. Set aside specific days for shopping, baking, visiting friends and other activities. Plan your menus and then make your shopping list. That'll help prevent last-minute scrambling to buy forgotten ingredients. And make sure to line up help for party prep and cleanup.

7. Learn to say no. Saying yes when you should say no can leave you feeling resentful and overwhelmed. Friends and colleagues will understand if you can't participate in every project or activity.

8. Don't abandon healthy habits. Don't let the holidays become a free-for-all. Overindulgence only adds to your stress and guilt. Remember to pace yourself on the party snacks, get plenty of sleep and regular physical activity each day.

9. Take a breather. Make some time for yourself. Spending just 15 minutes alone, without distractions, may refresh you enough to handle everything you need to do. Find something that reduces stress by clearing your mind, slowing your breathing and restoring inner calm. Try techniques like walking at night and stargazing, listening to soothing music, getting a massage, reading a book, or meditating.

10. Seek professional help if you need it. Despite your best efforts, you may find yourself feeling persistently sad or anxious, plagued by physical complaints, unable to sleep, irritable and hopeless, and unable to face routine chores. If these feelings last for a while, talk to your doctor or mental health professional.

Don’t forget to schedule some time for yourself after the holidays to lower stress levels and make them more manageable. And finally, always keep your sense of humor! Maintaining your sense of humor during the holidays keeps things light and puts a different perspective on situations that can come up.

“The problem of course, is putting great advice into practice,” said Rumph. Additional resources that can be found on our website, https://powderriver.msuextension.org/MentalHealthAwareness.html