Idaho Mountain Express: Self care is the best gift

Friday, December 27, 2013

Self care is the best gift

Holidays don’t have to derail mental health

By JENNIFER LIEBRUM
Express Staff Writer

    Even those who don’t experience anxiety or depression most of the year may feel a seasonal cloak around the holidays, according to mental-health experts.
   The key to taking hold of the emotional shift in what is an emotionally charged season is planning, and, self-compassion.
   The esteemed Mayo Clinic offers these tips:
- 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 OK to take time to cry or express your feelings.
- 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.
- 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.
- 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.
- 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.
- Plan ahead. Set aside specific days for shopping, baking, visiting friends and other activities. Plan your menus and then make your shopping list.
- 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.
- Don’t abandon healthy habits. Don’t let the holidays become a free-for-all. Overindulgence only adds to your stress and guilt. Have a healthy snack before holiday parties so that you don’t go overboard on sweets, cheese or drinks. Continue to get plenty of sleep and physical activity.
- 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. Take a walk at night and stargaze. Listen to soothing music. Find something that reduces stress by clearing your mind, slowing your breathing and restoring inner calm.
- 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 a mental health professional.

Get help
All you need is a phone to access these people who are trained to listen and can provide helpful information.
Among them are the 24-hour Crisis Hotline: 788-0735, St. Luke’s Center for Community Health: 727-8733, St. Luke’s Mental Health Clinic: 727-8970, and The Advocates: 788-6070.

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