Avoiding holiday stress, blues Published Dec. 10, 2007 By Meredith March 66th Air Base Wing Public Affairs HANSCOM AFB, Mass. -- Many anticipate the holiday season as a time to enjoy family and friends, traditions and hope for the new year. For some, however, the holidays bring stress and pressure rather than good cheer. These individuals may find themselves angry, tired and irritable. The holiday season can be a catalyst for the onset of stress and depression, said Ina Bachman, Licensed Independent Clinical Social Worker and Certified Employee Assistance Provider at Hanscom. However, these negative aspects of the season can be combated by strategizing to achieve holiday blues survival. "The good news is that if action is taken early on, most holiday stress problems can be solved," Ms. Bachman said. Certain populations are particularly vulnerable to holiday stress, Ms. Bachman said. "Individuals who are separated from their families, coping with a recent loss or dealing with a transition or change, such as divorce, illness or a change in job, are particularly sensitive to the holiday season," she said. She also discussed the increased pressure those with financial difficulties experience during the holidays. "Families and individuals walking the tightrope of financial stability may feel they are heading for disaster if they are not prepared to manage the consumer push," she said. Finally, individuals who are already attempting to cope with more than one difficult situation whether it is illness, work reorganization and change, or family problems could feel that there is too much to handle. These and other situations can make the stress of the season feel insurmountable, she said. Ms. Bachman suggested using a multi-layered response as the best way for individuals to support themselves and their family. "One of the most important changes to make is to increase your awareness of how the media and outside forces create unrealistic expectations," Ms. Bachman said. "Re-evaluate your concepts and values about the season. If you change your expectations you may be able to change your experience." Many people focus on the unrealistic need to attain the perfect holiday where everyone is happy, which can lead to disappointment and failure -- especially for children, she said. "As cliché as it sounds, helping your children experience the meaning of the season rather than focusing on what they will get may actually increase the possibility of a holiday filled with cheer," Ms. Bachman said. If isolation and separation from family and friends is a cause of anxiety, Ms. Bachman suggested individuals focus on building relationships. "Find out what groups in your community are available and participate in them. The more you volunteer the more connections you can foster," Ms. Bachman said. Another suggestion she made to reduce holiday stress is for individuals to make time to care for themselves. "Learning how to say no and respecting your limits is important. For some it comes down to a choice of pleasing others or caring for yourself," Ms. Bachman said. "You may choose to decline invitations in order to carve out personal or family time." One personal choice Ms. Bachman suggested for those suffering from holiday stress was increasing healthy behaviors, such as exercise and relaxation skills. "You may choose to schedule in quiet time, exercise time or a date night with your spouse," Ms. Bachman said. To avoid the pitfalls of unhealthy eating behaviors, keeping a food diary to track eating and calorie consumption may be helpful. "Watch your alcohol consumption too and be aware that, since alcohol is a depressant drug, drinking often aggravates stress and depression," Ms. Bachman said. For those facing financial struggles, budgeting and coming up with realistic goals can be an important strategy. "Use the financial resources on the base through the Airman and Family Readiness Center and the Employee Assistance Program to plan ahead and handle your children's responses to these changes," Ms. Bachman said Because all of the potential stressors that can be magnified during the holiday season, recognition of the signs of depression is especially important. "Get help early on," Ms. Bachman said. Take note of the warning signs, which may appear as lack of energy, irritability and anger outbursts, loss of motivation, inability to experience pleasure, withdrawal from others, poor concentration, increase in accidents and problems in sleeping and eating. Hanscom offers many resources on the base for those who may be experiencing stress related to the holiday season. Ms. Bachman provides confidential counseling for Department of Defense civilians at Hanscom through the Employee Assistance Program. She can be reached at (800) 222-0364. Other resources government civilians may want to contact are: Civilian Health Promotion Services for wellness and health planning at (781) 377-8467; and the Airman and Family Readiness Center for financial counseling at (781) 377-4222. Military members may call the Mental Health Clinic at (781) 377-4791; the Base Chaplain at (781) 377-3538; the Airman and Family Readiness Center for financial counseling at (781) 377-4222; and the Family Advocacy office for family and parental counseling at (781) 377-4617.