The holiday season is often represented as a time of joy and celebration, but for some this time of year can also create stress and worry particularly for those with depression and anxiety. Between all the cooking, gift shopping, cleaning, and hosting, the endless list of to do’s can be especially overwhelming and leave one feeling exhausted. Getting through the season while not becoming depleted and managing one’s symptoms of depression and anxiety is a difficult balancing act. Maintaining your basic health needs and prioritizing yourself care is one way that can help you stay feeling mentally and emotionally stable during the holiday season so you can hopefully enjoy its delights! Here are some simple self-care tips and strategies you can use to help you stay on top of your mental and physical health. 

1. Get Enough Sleep

Sleep helps us regulate our bodies and rejuvenate our minds so it's important to stick with your sleep routine to ensure you get enough sleep and avoid too many late nights. During the holidays we tend to forgo our usual schedules and stay up late spending time with friends or family catching up on quality time or binging shows and movies late into hours of the night. However, it's best to maintain your usual sleep schedule so when you return to post-holiday mode you still feel your best.

2.  Eat Healthy & Stay Hydrated

The tasty holiday foods we prepare such as turkey, stuffing, ham, potatoes, cookies and pies are traditional and should be enjoyed this time of year. Let’s not forget though to balance our diets with other healthy options such as fresh fruits and veggie salads so that our bodies are properly fueled and receiving all the necessary vitamins and minerals it needs to function optimally.  

Staying hydrated with water is also essential to help our bodies flush out toxins and regulate our digestive systems. Try passing on the heavily sweetened drinks such as soda and opt for water instead. Avoid or strictly moderate how much alcohol you drink. Many medications prescribed to treat depression and anxiety do not mix well with alcohol and can worsen your symptoms. Speak to your provider or local pharmacist for more information about your medications and alcohol consumption to ensure your safety. 

       3.  Be Active

Make attempts to fit in exercise when you are able. Weather permitting, even just a brisk walk outside is beneficial in helping release excess tension in our bodies and helps alleviate stress and anxiety. The fresh air can also be invigorating and help one clear their mind; be sure to dress warmly!

      4.  Maintain Your Personal Boundaries

 Getting together with family and friends for the holidays can be exciting but at times tense. Politely decline outings or invitations if you do not feel up to it and are maxed out on social stimulation. Be assertive but kind when it comes to managing your time and do not let others pressure you into uncomfortable social situations. Avoid intense political conversations or heated debates which create negative feelings and can exacerbate your depression or anxiety. 

      5.  Schedule “Me” Time

 We often hear that it's the season of giving, yet we forget to give back to ourselves and meet our mental and emotional needs. Putting aside time for quiet rest and relaxation such as taking a long bath or hot shower at the end of day is not selfish; its self-care. It’s also important to reach out and seek help if your depression and anxiety symptoms worsen. If you feel an impending crisis do not hesitate to seek help or support.  In an emergency call 911. According to Maryland.gov “Calling 988 will connect callers directly to the National Suicide & Crisis Lifeline which encompasses all behavioral crisis services, to include all mental health and substance use (problems with drug and alcohol use).” Just a note about those you may know spending the holidays alone: If you know a family member, friend, or neighbor who is going to be alone this holiday season, sharing a warm greeting or checking in on them is certainly in the holiday spirit and can spread cheer.