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The holiday season is upon us. While it is often filled with fun and family, it can also be stressful. A 2018 survey found that an overwhelming majority (88%) of those surveyed feel stressed when celebrating the holidays.

Stress and depression can ruin your holidays and hurt your health. Being realistic, planning ahead and seeking support can help ward off stress and depression.

The holiday season often brings unwelcome guests — stress and depression. And it's no wonder. The holidays often present a dizzying array of demands — cooking meals, shopping, baking, cleaning and entertaining, to name just a few. And if coronavirus disease 2019 (COVID-19) is spreading in your community, you may be feeling additional stress, or you may be worrying about your and your loved ones' health. You may also feel stressed, sad or anxious because your holiday plans may look different during the COVID-19 pandemic.

But with some practical tips, you can minimize the stress that accompanies the holidays. You may even end up enjoying the holidays more than you thought you would.

Tips to prevent holiday stress and depression

When stress is at its peak, it's hard to stop and regroup. Try to prevent stress and depression in the first place, especially if the holidays have taken an emotional toll on you in the past.

1. Acknowledge your feelings. If someone close to you has recently died or you can't be with loved ones for other reasons, realize that it's normal to feel sadness and grief. It's OK to take time to cry or express your feelings. You can't force yourself to be happy just because it's the holiday season.

2. Reach out. If you feel lonely or isolated, seek out community, religious or other social events or communities. Many may have websites, online support groups, social media sites or virtual events. They can offer support and companionship.

   
   

   If you're feeling stress during the holidays, it also may help to talk to a friend or family member about your concerns. Try reaching out with a text, a call or a video chat.

   Volunteering your time or doing something to help others also is a good way to lift your spirits and broaden your friendships. For example, consider dropping off a meal and dessert at a friend's home during the holidays.

3. Be realistic. The holidays don't have to be perfect or just like last year. As families change and grow, traditions and rituals often change as well. Choose a few to hold on to, and be open to creating new ones. For example, if your adult children or other relatives can't come to your home, find new ways to celebrate together, such as sharing pictures, emails or videos. Or meet virtually on a video call. Even though your holiday plans may look different this year, you can find ways to celebrate.
4. Set aside differences. Try to accept family members and friends as they are, even if they don't live up to all of your expectations. Set aside grievances until a more appropriate time for discussion. And be understanding if others get upset or distressed when something goes awry. Chances are they're feeling the effects of holiday stress and depression, too.

5. Stick to a budget. Before you do your gift and food shopping, decide how much money you can afford to spend. Then stick to your budget. Don't try to buy happiness with an avalanche of gifts.

   Try these alternatives:

   • Donate to a charity in someone's name.
   • Give homemade gifts.
   • Start a family gift exchange.
6. Plan ahead. Set aside specific days for shopping, baking, connecting with friends and other activities. Consider whether you can shop online for any of your items. Plan your menus and then make your shopping list. That'll help prevent last-minute scrambling to buy forgotten ingredients. And make sure to line up help for meal prep and cleanup.
7. Learn to say no. Saying yes when you should say no can leave you feeling resentful and overwhelmed. Friends and colleagues will understand if you can't participate in every project or activity. If it's not possible to say no when your boss asks you to work overtime, try to remove something else from your agenda to make up for the lost time.

8. Don't abandon healthy habits. Don't let the holidays become a free-for-all. Overindulgence only adds to your stress and guilt.

   Try these suggestions:

   • Have a healthy snack before holiday meals so that you don't go overboard on sweets, cheese or drinks.
   • Eat healthy meals.
   • Get plenty of sleep.
   • Include regular physical activity in your daily routine.
   • Try deep-breathing exercises, meditation or yoga.
   • Avoid excessive tobacco, alcohol and drug use.
   • Be aware of how the information culture can produce undue stress, and adjust the time you spend reading news and social media as you see fit.

9. Take a breather. Make some time for yourself. Find an activity you enjoy. Take a break by yourself. Spending just 15 minutes alone, without distractions, may refresh you enough to handle everything you need to do. Find something that reduces stress by clearing your mind, slowing your breathing and restoring inner calm.

   Some options may include:

   • Taking a walk at night and stargazing
   • Listening to soothing music
   • Reading a book
10. Seek professional help if you need it. Despite your best efforts, you may find yourself feeling persistently sad or anxious, plagued by physical complaints, unable to sleep, irritable and hopeless, and unable to face routine chores. If these feelings last for a while, talk to your doctor or a mental health professional.

Take control of the holidays

Don't let the holidays become something you dread. Instead, take steps to prevent the stress and depression that can descend during the holidays. Learn to recognize your holiday triggers, such as financial pressures or personal demands, so you can combat them before they lead to a meltdown. With a little planning and some positive thinking, you can find peace and joy during the holidays.

Engage in physical activities—helps increase endorphins, which in turn can improve mood. Getting a good night’s sleep—when tired, you are less able to handle stress.

Talking to a trusted friend or adult—being able to talk to someone about stressful situations is one of the most important coping mechanisms; it allows you to get things off your chest, identify and talk about your emotions, and problem solve with another person.

Listening to calming music—helps you relax and takes your mind off things. Practicing yoga and meditation—helps you become more peaceful. Studies show that meditation may help relieve the symptoms of depression.

Taking a bath—helps your mind and your body relax. Reading a book—takes your mind off the stressful situation.

Journaling—helps you verbalize your emotions and provides an opportunity to problem solve. Laughing—helps diffuse the stressful situation by looking at it from a more positive perspective.

Spending time with friends—helps take your mind off the stressful situation and can provide an opportunity to talk about it. Use video chats if you can't see them in person.

Punching a pillow—a good way to get rid of the tension and frustration that stressful situations can give rise to.

Starting a new hobby—a good way to do something fun to counterbalance the stressful situation.

Month

National Impaired Driving Prevention Month

Safe Toys and Gifts Month

Seasonal Affective Disorder Awareness Month

Week

1-7 National Handwashing Awareness Month

Day

1 World Aids Day

2 Special Education Day

3 International Day of Persons with Disabilities

5 Communicate with Your Kids Day

10 Human Rights Day

15 Bill of Rights Day

About One More Moment : One More Moment is a parent-led organization established by a mother and her son to support, connect and empower parents and families of teens in crisis. As parents, we have so much in common, regardless of the struggles that our teens face.

One More Moment was created to link parents to one another, connect parents to community resources and support the mental health of the parent by promoting well-being and resilience when our role becomes more complex. We aim to empower the parents of teens in crisis by providing support, validation, and connection to other parents who understand through in-person groups, parent training, and one on one support.

Mission: To empower the parents of teens in crisis by providing support, validation, and connection to other parents who understand through in-person groups, parent training, and one on one support.

Vision: To support the mental health of parents of teens in crisis when our role becomes more complex, by offering a safe space that allows parents to come together and support one another, and by offering opportunities for training in order to become more effective in our role.

Services: Support Groups/ Parent Training, One More Moment Together Box Campaign, Resources and one on one support.

Contact: Nicole Persinger

(251)644-8562

onemoremoment.connect@gmail.com

Pediatric leaders in Alabama are warning families about unusually high and severe influenza activity occurring throughout the state, especially in children. ALL Kids Alabama covers vital health care services including flu vaccines, preventive care, and prescriptions.

Information about ALL Kids benefits is available here:
https://www.alabamapublichealth.gov/allkids/index.html

According to data from the Centers for Disease Control and Prevention (CDC), during the 12-month period ending in April 2021 more than 100,000 Americans died from synthetic opioids. Between May and September of this year, Drug Enforcement Administration (DEA) agents around the country seized more than 10 million fentanyl pills and hundreds of pounds of powder, Attorney General Merrick Garland announced in September.

“I read too many reports on too many cases, including too many young people who ended up dying after taking just one pill laced with fentanyl, often disguised as something else,” Garland said in a statement.

And while much fentanyl comes across the border with Mexico, it can be made in labs anywhere, rather than being grown in fields like cocaine and heroin, Jonathan Caulkins, a professor of operations research and public policy at Carnegie Mellon University, told CBS News.

“How the heck is law enforcement supposed to find a few metric tons in an economy that trades megatons of raw materials?” he asked.

Colorful Twist

Now the DEA has issued a warning about so-called “rainbow” fentanyl, bright, multi-colored fentanyl pills that look similar to candy or sidewalk chalk, potentially appealing to young people.

“Rainbow fentanyl—fentanyl pills and powder that come in a variety of bright colors, shapes, and sizes—is a deliberate effort by drug traffickers to drive addiction amongst kids and young adults,” DEA Administrator Anne Milgram said in the announcement.

Although some parents were concerned that these fake colorful pills could end up in Halloween candy, most experts said there was little to worry about from that aspect.

“Fentanyl costs money,” Martin County Chief Deputy John Budensiek told WPTV. “Drug dealers aren’t just going to take fentanyl and arbitrarily put it in the [trick-or-treat] bags and send it out on the street for kids.

“What we do worry about is our high school kids and college-age kids going to parties, being exposed to something that’s candy-like, but is actually fentanyl,” he said.

Fentanyl kills

No matter what color it comes in, it’s potentially deadly. A synthetic opioid approved for treating severe pain, it is 50-100 times more potent than morphine. But in the illegal drug market, it is often mixed with heroin or cocaine—with or without the user’s knowledge—to increase its euphoric effects.

So it’s vital that parents be aware of how to help their kids avoid it. The DEA has resources for parents here. https://www.dea.gov/fentanylawareness

My mission is to provide and assist families in finding mental health and community resources in our area. I work closely with our guidance counselors and administrators at both Orange Beach Elementary School and Orange Beach Middle & High School to ensure our students have the support necessary to be successful.

Email: lrogula@orangebeachboe.org
Website: https://www.orangebeachboe.org/families/mental-health
Location: 23908 Canal Rd. Orange Beach, AL 36561
Phone: (251)201-9975