Miranda J. Gabriel, Psy.D. Licensed Clinical Psychologist PSY 19388
​510-459-1302
  • Home
    • Getting Started with Therapy
  • About Dr. Gabriel
  • My Psychotherapeutic Approach
    • Psychodynamic Psychotherapy
  • Services Offered
    • Child Therapy
    • Adult Therapy
    • Psychological Testing
  • Rates
    • Client Forms
  • Blog
  • Links & Resources
  • Contact

Stress, Depression, and the Holidays

11/3/2015

 
The holiday season often brings unwelcome guests — stress and depression. And it's no wonder. The holidays present a dizzying array of demands — parties, shopping, baking, cleaning and entertaining, high expectations, family demands,
to name just a few. But with some practical tips, you can minimize the stress that accompanies the holidays. You may even end up enjoying the holidays more than you thought you would.
  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. It's okay to take time to cry or express your feelings. You can't force yourself to be happy just because it's the holiday season.
  2. Volunteer. If you feel lonely or isolated, seek out community, religious or other social events. They can offer support and companionship. Find a local charity, such as a soup kitchen or a homeless shelter where you and your family can volunteer.  Participate in a giving tree or an adopt-a-family program.  Volunteer at a hospital to bring cheer to those who are sick.  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. For example, if your adult children can't come to your house, find new ways to celebrate together, such as sharing pictures, emails or videos.
  4. Set aside differences. Try to accept family members and friends as they are, even if they don't live up to all of your expectations. Set aside grievances until a more appropriate time for discussion. And be understanding if others get upset or distressed when something goes awry. Chances are they're feeling the effects of holiday stress and depression, too.
  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. The barrage of holiday advertising can make you forget what the holiday season is really about.  Remind yourself that what makes a great celebration is time spent with loved ones, not store-bought presents, elaborate decorations or gourmet meals.
  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. If it's not possible to say no when your boss asks you to work overtime, try to remove something else from your agenda to make up for the lost time.
  8. Keep practicing healthy habits. Try not to let the holidays become a free-for-all. Overindulgence only adds to your stress and guilt. Have a healthy snack before large shopping trips or holiday parties. Get plenty of good sleep.  Get active- go for a run, do yoga, play tennis, go skiing.  Do some form of exercise every day.
  9. Take time for yourself. There may be pressure to be everything to everyone. Remember that you are only one person and you can only accomplish certain things.  Sometimes self-care is the best thing you can do.  Spending just 15 minutes alone, without distractions, may refresh you enough to handle everything you need to do.  Go for a long walk at night and stargaze, listen to your favorite music, read a book, or get a massage.
  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, seek help by talking to a mental health therapist.  

Comments are closed.

    Miranda J. Gabriel, Psy.D.

    A licensed clinical psychologist providing psychotherapy to children, teens, and adults in the San Francisco Bay Area.


    Categories

    All
    ADHD
    Adults
    Anxiety
    Asperger's Syndrome
    Autism
    Change
    Children
    Couples
    Grief
    Holiday Stress
    Homework
    Middle School
    Mindfulness
    Mingling
    Parenting
    Party
    Play
    Relationships
    Resolutions
    Resources
    Shopping
    Shy
    Special Needs
    Strategies
    Teenagers


    Archives

    January 2025
    August 2022
    July 2022
    April 2022
    March 2022
    February 2022
    January 2022
    December 2021
    November 2021
    October 2021
    September 2021
    August 2021
    July 2021
    June 2021
    May 2021
    April 2021
    March 2021
    February 2021
    January 2021
    December 2020
    November 2020
    October 2020
    September 2020
    August 2020
    July 2020
    June 2020
    May 2020
    April 2020
    March 2020
    February 2020
    January 2020
    December 2019
    November 2019
    October 2019
    September 2019
    August 2019
    July 2019
    June 2019
    May 2019
    April 2019
    March 2019
    February 2019
    January 2019
    December 2018
    November 2018
    October 2018
    September 2018
    August 2018
    July 2018
    June 2018
    May 2018
    April 2018
    March 2018
    February 2018
    January 2018
    December 2017
    November 2017
    October 2017
    September 2017
    August 2017
    July 2017
    June 2017
    May 2017
    April 2017
    March 2017
    February 2017
    January 2017
    December 2016
    November 2016
    October 2016
    September 2016
    August 2016
    July 2016
    June 2016
    May 2016
    April 2016
    March 2016
    February 2016
    January 2016
    December 2015
    November 2015
    October 2015


    Information and opinions found on this website
    are not substitutes for
    medical or psychological advice. Dr. Gabriel can't answer ​questions about someone's specific situation or ​give
    ​personal advice. Please see the Disclaimer section ​under the Contact Page for more information.

59 North Santa Cruz Avenue, Suite R
Los Gatos, CA 95030
​
​510-459-1302

[email protected]

© 2025  Miranda J. Gabriel, Psy.D.
All Rights Reserved.

No photographs of actual clients are represented.