For many people, the holidays are not only a happy and joyous time reuniting with family and friends—they can also trigger stress and depression. If you have the holiday blues, the following tips may help lift your spirits.

  1. Manage your expectations. There is so much pressure to create the “perfect” holiday. Such a concept does not exist, so having that expectation sets you up for failure. Try to be reasonable and flexible with your goal setting as you plan.
  2. Accept your feelings. Although the holidays can be a celebratory time, sometimes they can also remind us of those we have lost or of those we can’t be close to. It is OK to feel sad in these situations. Forcing happiness can lead to guilt and more sadness. Accept your feelings and take time to express them.
  3. Establish boundaries. Be mindful of when you are feeling overwhelmed. Remember that saying “No” is OK. Knowing your limitations and establishing boundaries with others can go a long way toward preventing resentment. This also applies to financial boundaries. Set a budget for gift buying and stick to it.
  4. Plan ahead. Allow enough time for errands (shopping, cleaning, organizing, cooking, etc.). Last-minute scrambling can worsen the stress. Don’t be afraid to ask for help either. Letting others share the load decreases stress on everyone.
  5. Take time out. Plan multiple breaks during the day, even if they are as brief as 5-10 minutes. Meditation, deep breathing or brief power naps are good options. Just remember to keep any naps to around 30 minutes or less.
  6. Focus on physical health. The temptation to overindulge with food and drink is high during the holidays. Practicing moderation with diet will help build resiliency toward stress. Mild to moderate exercise 30 minutes a day for most days of the week is also helpful, especially if outdoors. Exposure to the sun can help counter stress and depression.
  7. Seek help if needed. You may find that, despite your efforts, you still experience strong negative emotions such as depression, irritability and fatigue. If these symptoms are starting to affect the way you normally function, it may be time to contact your doctor or mental health professional.