Experts offer tips for easing the holiday blues
Staying fit — mentally and emotionally — during the holidays can be as challenging as sticking to an exercise routine or healthy eating regiment in the midst of December parties and travel.
“The holiday blues are a real phenomenon,” said Deborah Michel, regional clinical director of Insight Behavioral Health and of the Eating Recovery Center of The Woodlands.
Michel explained that despite the season’s reputation for sparking joy, many spend the holidays sad, depressed and lonely.
Unlike major depression, the holiday blues are temporary. Otherwise, symptoms are the same — feelings of sorrow, irritability, anger, tiredness and loss of interest.
Social isolation is also a major indicator, Michel said.
“Having connections with people is very important,” she said. “Look for any signs of hopelessness, anything not typical for that individual.”
Recognizing warning signs is the first step toward reversing the holiday blues. Here are a few ideas from the experts:
Join together: If social isolation is a sign of holiday blues, then getting with family and friends can serve as an antidote, Michel said. She also recommends knowing when time alone might be better.
“You don’t have to go to everything,” she said. “You can pick and choose what’s best for you so you don’t get overwhelmed.”
If you feel indecisive about accepting an invitation, she suggests staying for just an hour or taking a walk around the block during a hectic moment. If large get-togethers aren’t the best for you, consider smaller gatherings.
Be active: Looking for active ways to spend time together is one of Susan Henney’s top recommendations for the holidays. She’s a research and developmental psychologist, as well as professor of psychology at University of Houston-Downtown.
“Get your family together to do something,” she said. “You’ll feel good about each other and about
yourself, and a new family tradition can be formed.”
She suggests playing a game, exploring nature or volunteering.
Be authentic: Henney points to the new film about Fred Rogers, “A Beautiful Day in the Neighborhood,” which she said offers a valuable lesson about understanding and navigating feelings. Honoring others’ emotions often requires being present in the moment, she said. Sometimes, that means putting down the phone, while other times, screens and photos add to an experience.
Being authentic can also mean speaking up during an awkward political conversation. Individuals can feel worse when they are not able to share their thoughts, she explained. If avoiding political discussions sounds safer, she suggests developing a list of other topics to steer the conversation.
Set your intentions: Managing expectations can be difficult, Michel said. It can help to set intentions for the holidays.
“Planning ahead is good,” Michel said. She recommends thinking about your values and goals for the holidays — even writing them down. For instance, make time with family or spirituality a priority.
Keep expectations reasonable: Having high expectations can be central to a case of holiday blues when those expectations go unmet. Unrealistic goals can become a financial stressor and exacerbate fear, as well as adding to already busy schedules.
“People put so much pressure on themselves that they may not get enough sleep,” Michel said. They also forgo activity and eat unhealthy foods.
To make realistic goals work, Henney said, everyone has to be on the same page. “Keep it reasonable and not over-the-top for anyone,” she said.
Be careful with social media: Michel said social media can lead to overly comparing lives. During the holidays, carefully curated feeds can be a hurdle when trying to keep reasonable goals. She recommends not visiting sites or influencers if they make you feel worse. Still, connecting with others online can be an important tool to avoid social isolation. Learn to balance the good and bad, she said.
Watch what you eat and drink: “Keeping a close watch on alcohol consumption for yourself makes for a better holiday,” Henney said. “People don’t get as angry or as triggered.”
Serge Gregoire, clinical nutritionist at Mind Body Solutions in Friendswood, said holiday treats and desserts can add to feeling sluggish. “Eliminate the sugar,” he recommends. He suggests paying attention to portions and keeping up your vitamin intake.
Enlist support: Having friends or family members who know what you’re going through can be a game changer, Michel said.
“Reach out for social support, ask for help, put together a plan,” she said. “As humans, we benefit
from a support system.”
Remember, she added, friendship is give-and-take. “There will be times that you will be there for that person. Allow them to be there for you.”
Acknowledge loss: Sometimes the holidays are a time of grief when someone has died, Michel said. “It’s important to know that is normal and to be able to recognize those memories,” she said. “Grief is part of the healing process.”
She also said individuals can be dealing with the loss of a job, a relationship or even a child who is unable to cannot return home for the holidays. Be sensitive to those facing trials, and give them space to talk about it, she said. “When people don’t want to bring it up, it can make it worse. By not talking, we’re not acknowledging that loss is there.”
Offer yourself grace: At the core of all the suggestions is being gentle on yourself. “Give yourself permission,” Michel said. “Give yourself space to be compassionate with yourself and communicate with others.”
Henney said to ask for help when you need it. “Part of mental health during the holidays is to slow down a little. Your list is long; slow down and think of what really matters to you. We’re missing life as it goes by.”
Know when to call a professional: The holiday blues should be temporary, Michel said. Sometimes, however, they last or symptoms become more intense and require professional help. Also, seasonal affective disorder could be at root.
Michel recommends joining a support group and seeking resources online, such as the National Alliance on Mental Illness at nami.org, Mental Health America at mhanational.org and the Council on Recovery at councilonrecovery.org.
Margarita trio
The Barrios family added La Hacienda Scenic Loop to their stable of Mexican restaurants in 2017, and that means another chance to get the frozen margarita trio ($10.50). Three small glasses bring icy swirls of mango and strawberry, a tangy guava and lime mix, and a respectable house margarita. Don’t roll your eyes. Sometimes all you need are a nice patio, cheesy nachos and something sweet with tequila in it.
Fried chicken
Earl Abel’s on Broadway near the Pearl reopened in November after the latest change of hands, a quick remodeling and menu revamp. Earl’s Famous Original Fried Chicken Dinner ($9.95 for two pieces and two sides) is the primary reason to take a seat. It’s earned that famous tag, with a craggy and well-seasoned crust over perfectly cooked, juicy yardbird.