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Five Ways to Manage Holiday Stress
Daniel Hageman
There’s a lot to love about the brightness and celebration of the holiday season. But many of us struggle to feel connected and present, especially when everyone us around seems to be so happy and full of cheer.
There’s a lot to love about the brightness and celebration of the holiday season. But many of us struggle to feel connected and present, especially when everyone us around seems to be so happy and full of cheer. When you’re struggling with depression, it can be a struggle to get through the holidays without feeling isolated or lonely, even (or especially) when surrounded by so much conspicuous joy. Dr. Kimberly Cress , Regional Medical Director of Houston Greenbrook TMS NeuroHealth Centers, says that although “The holiday season can come with great joy with the opportunity to spend time with family and friends, great stress can also come with the demands of trying to create the perfect “Martha Stewart” home. Focusing on the true meaning of the holidays is important to keeping our lives centered.” The tips below can help with keeping our priorities and minimizing our stress.
In the six weeks between late November and early January, you might find yourself attending half a dozen holiday celebrations, virtual or otherwise. That’s half a dozen occasions where you’ll be expected to be dress up, whip up impressive food, and spend money for gifts all while feeling “the holiday spirit.” If you’re feeling pressured, take time to decide what’s most important for you and what you can do/attend without getting burnt out. Maybe you can skip Friendsgiving but see your closest friends for virtual brunch, or decide to attend the community holiday party but stay for only an hour.
We know that what we see on social media isn’t “real.” But it’s easy to feel like you’re not measuring up, especially when you’re being bombarded with posts full of expensive presents, beautiful decorations, and picture-perfect families. If you find yourself feeling inadequate as you scroll through your feed, try to put your phone down and remember to take what you’re seeing with a grain of salt-- it isn’t necessarily the whole picture of someone’s life.
Shopping, planning, decorating—when you’re busy, it’s easier to justify slacking on your healthy habits in order to get everything done. But making the time to take care of yourself will help keep you balanced, whether it’s a good sleeping schedule, writing in your journal, or exercising. It might seem a little selfish, especially when you have kids that you want to make the holidays special for. But taking care of yourself will help keep you from feeling too burnt out to enjoy the things that really matter this time of year.
Between the sugar cookies and the eggnog, many of us spend the holiday season feeling more full than we’d like. And unfortunately, the foods we tend to overindulge in during the holidays are processed and high in sodium or sugar. Some studies have suggested that diets rich in healthy, whole foods such as vegetables, fruits, and fish are correlated with a decreased risk of depression. Plan for success by having healthy greens and water before attending celebrations so that you’ll have less room for sweets, and keep in mind that alcohol is a depressant which can exacerbate any underlying mood conditions.
If you’re feeling drained by the thought of attending yet another holiday party, know that it’s okay to bow out and get a chance to recharge your emotional and mental batteries. If you have plans to see family members you know will be too difficult to be around for a long time, it’s okay to only stay for an hour or two before leaving (or skip the event altogether). Sometimes the disagreements or bad feelings we have during the holidays turn into resentment that lingers well into the next year, so give yourself permission to pick and choose your battles.
It’s important to check in with yourself often to make sure you’re staying on top of your mental health. Dr. Kimberly Cress advises that “if you are feeling so overwhelmed that you find yourself shutting down, this is the time to seek help from a clinician.” As you do your best to get through the next few months, stay on the lookout for depression symptoms. These include:
- Fatigue or decreased energy
- Insomnia or oversleeping
- Changes in weight from decreased or increased appetite
- Persistent aches or pains, headaches, cramps, or digestive problems
- Feelings of worthlessness or guilt
- Difficulty thinking, concentrating, or making decisions
- Loss of interest in activities
- Thoughts of self-harm or suicide
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Starting any medical treatment for the first time can leave you with questions, especially if you’re looking forward to the benefits it may bring. It’s no different when you’re preparing for your nasal esketamine treatment. Your previous mental health treatments may have consisted solely of taking antidepressants at home or visiting a therapist’s office for cognitive behavioral therapy (CBT), so nasal esketamine is probably a new treatment experience for you. If you're wondering what it's like to start nasal esketamine and get ready for your first session, keep reading. Getting Started with the Nasal Esketamine Treatment As with any new treatment, you’ll first talk to your primary care provider or psychiatrist about whether nasal esketamine is a good fit for you. Alternatively, you can schedule your esketamine nasal spray consultation with a treatment center (such as Greenbrook) that has certification by the FDA’s Risk Evaluation and Mitigation Strategy (REMS). At Greenbrook's REMS-certified nasal esketamine treatment centers, our Greenbrook-affiliated psychiatrists and psychiatric nurse practitioners will review your medical history and also conduct our own assessment to help determine whether nasal esketamine treatment is right for you. Certain conditions, including blood vessel disease and a history of psychosis, may make treatment a risk for you. Make sure you discuss all previous and present conditions with your doctor or nasal esketamine provider before beginning treatment. If the medication is deemed a good fit, you’ll receive your prescription from the Greenbrook-affiliated provider. Your Greenbrook Care Team will put together a personalized care plan for the weeks and months to follow. Keep in mind that you will need to take a standard (oral) antidepressant along with your nasal esketamine treatment. There are two important regulations to note when it comes to preparing for treatment: Each treatment is followed by a mandatory two-hour observation period. This means you will need to plan to stay at the center for at least two hours following your self-administration of the esketamine nasal spray. You cannot drive during the rest of the day after treatment and must arrange for transportation. These regulations are mandatory. It may be helpful to sit down and plan out several weeks’ worth of transportation once you know your treatment schedule. In addition, if you’re wondering what to bring for the treatment, we recommend entertainment such as an audiobook or playlist of favorite songs and a pair of headphones. You may want them during the two-hour observation period. What to Expect During Nasal Esketamine Treatment On the day of treatment, you’ll need to stop eating any food two hours before your appointment and stop drinking all fluids 30 minutes before you come in. Your Greenbrook Care Team will confirm that you are prepared for the two-hour observation period and that you have a ride home. You’ll get the opportunity to practice using a “trainer sprayer” that mimics the real nasal esketamine sprayer but does not release any medication. The Care Team will encourage you to use the restroom and set up your preferred environment in your private treatment bay or room. Some patients like reduced lighting, for example, while others don’t request light adjustments. You’ll complete a depression scale before each treatment session. Your Greenbrook provider will confirm that the dose kit is yours, show you how to administer it, and then hand it to you. Each sprayer contained 28mg of Spravato esketamine nasal spray. Patients usually start with two sprayers (56mg) and soon increase to 84mg (three sprayers) per treatment. But, your dosage maybe vary. 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Do not drive or operate machinery of any kind until the day after treatment. Just take it easy, relax, and take care of yourself. If you’re unsure what activities you can do or should avoid during this time, talk to your Care Team for more information. While side effects tend to dissipate completely after a good night’s sleep, many nasal esketamine patients begin feeling relief from depression symptoms within hours of their treatment. Other Tips in Preparing for Your Nasal Esketamine Treatment At Greenbrook, we make every effort to schedule your treatment in the afternoons or whenever it is most convenient for you. We encourage you to see each treatment session as an opportunity to relax and take care of your mental health. If you have any questions or concerns, talk to your doctor or the Greenbrook Care Team. At Greenbrook, we’ll help you feel at ease when preparing for each treatment session. Schedule A Free Consultation To get started with nasal esketamine, schedule your free consultation today.
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