Tis the Season...for Anger, Stress and Depression!

This is part of an on going series by the Ketchikan Wellness Coalition to encourage mental health.

Isn’t it interesting that we wait with great anticipation every year for the Holiday season then by the end of November we just want it to be over!?

Why is that?

Typically, we have three emotions that contribute: Stress, Anger, and Depressed mood.

We STRESS because of unrealistic expectations that we put on ourselves and others! The plans, the need for everything to be perfect, the mounting time crunch with invading responsibilities that must be added to an already bulging calendar.

We feel ANGRY because the responses from others aren’t as we perceived they would be. Other people are focused on their own bulging calendars and plans or they are just not able to meet our expectations of them.

We become sad, emotionally flat, or even revert into a place where we do not even want to get out of bed because of the day filled with so many plans!

What can we do to bring the fun back into the Holidays?

Practice Self Care.

1. Easy Does It. Keep track of your commitments on a small calendar where you can visualize when days are too packed with responsibilities before you say “yes” to another.

2. First Things First. Hydrate. Drinking 8 to 10 glasses of water daily will prevent dehydration. Dehydration creates decreased energy, fogginess, and an emotional slump. Decrease sugar intake. Maybe reduce the number of sodas or the number of desserts. Sugar will give a short-lived false high and then a drop-in emotions and feelings of sadness. Get 6-8 hours of deep sleep each night. Sleep is the single most important tool for sustaining balanced emotions, energy and productivity.

3. Drop Expectations. When we have unrealistic expectations, the people in our lives do not let us down, our expectations of them (and ourselves) do!

4. Live in the Moment. Have a small daily quiet half-hour and relax. During this half hour, try to get a better perspective of your personal goals.

5. Practice Gratitude. At the close of each day, list five things to be grateful for. Remember, what you feed grows (thoughts of gratitude) and what you starve dies (negative thoughts of you and others).

In closing, Tis the Season to be Jolly!

You are welcome to email for a free consultation:
Dr Linda Ford, RN, MBA, LMHC Ph.D drlindaford@aol.com

The Ketchikan Wellness Coalition wishes everyone a merry holiday season. It can be a joyous time full of love and laughter, but we also understand it can be a challenging time of year for many. Please know there are supports in our community if you are needing someone to listen. We have listed a few below:

• Local Resources
• Gateway Center for Human Services (Akeela)
• Community Connections
• Ketchikan Indian Community Behavioral Health
• Women In Safe Homes
• Support Groups
• Peer-to-Peer Mental Health – SAIL office; Mondays 5:30-6:30
• Grief Support – ketchikanhospice@peacehealth.org

State Resources
24-hour Alaska Careline 1-877-266-HELP (4357)
Alaska 2-1-1 (available Mon-Fri 9am-5pm)