Mental health tips to keep the holidays happy

It’s the most wonderful time of the year! It’s a time to plan holiday gatherings. It’s a time to bake cookies and favorite holiday treats.

It’s a time to shop for and exchange gifts. It’s a time to attend holiday band concerts, choir concerts and religious services. It’s a time to celebrate with family and friends.

For many individuals, however, this is the time of year that can lead to stress and anxiety, often the results of unrealistic expectations, financial pressures and overextended social calendars.

According to the American Psychological Association, one-third of the U.S. population reports experiencing extreme levels of stress. In addition, nearly one-in-five report experiencing high levels of stress 15 or more days per month.

The APA reports that while low to moderate levels of stress, when managed in healthy ways, can be good for you, extreme and persistent stress can take both an emotional and physical toll on your body.

The following symptoms might indicate you are experiencing high levels of stress: headaches, insomnia, fatigue, stomach aches and irritability. If you find that you are overeating, drinking alcohol to excess and getting too little sleep in order to manage the pressures of the holiday season, it’s time to take action.

Be sure to find healthy ways to manage your stress by practicing the following tips:

•Exercise. Regular physical activity is one of the most important things you can do for your overall health. It can help control your weight and improve your mental health. Although you may not feel like there is time to add it into your already full schedule, regular exercise will make you feel better.

If you don’t have a large block of time to devote to exercise each day, no problem. Take a 15-minute walk around the office. Take the stairs instead of the elevator. During commercial breaks, challenge your kids, grandkids, or spouse to see who can do the most sit-ups or push-ups. Every little bit of physical activity can help to reduce stress.

•Eat as healthy as possible. Eat as many fruits, vegetables, and lean proteins as you can so that you are free to enjoy a serving of your favorite holiday candy or dessert. Though it might be difficult to follow a healthy diet this time of year, make sensible choices. If you consume more than you planned, get back on track the next day.

•Drink plenty of water. Water makes up about 60 percent of our body weight. Every system in our body depends on water, and a lack of water can lead to dehydration. Even mild dehydration can drain your energy and make you tired.

•Let the sunshine in! Exposure to sunlight can improve your mental health. This can include a long walk outside or arranging your home or office so that you’re exposed to natural sunlight throughout the day.

•Make time for yourself. Take a walk and look at the festive holiday lights decorating our city streets. Light your favorite candle. Listen to holiday music. Attend a worship service.

When we are aware of the signs of stress, we are prepared to better manage these symptoms in order to maintain good overall health — physical, mental and spiritual.

One of my favorite quotes by William W. Purkey sums up my stress relief plan for the holiday season: “You've gotta dance like there's nobody watching; love like you'll never be hurt; sing like there's nobody listening; and, live like it's heaven on earth.”

I wish you a very happy, and stress-managed, holiday season.

Debra B. Johnson is the executive director of St. Clair County Community Mental Health. crisis intervention or to find out if you qualify for public services, please call the Access Center at (888) 225-4447. Support is available 24 hours-a-day, seven days a week. General information is also available at the St. Clair County Community Mental Health website, www.scccmh.org or on the Agency’s Facebook page,www.facebook.com/SCCCMH.