6 Ways to Beat the Holiday Blues
December 6, 2020
“Tis the season to be jolly…..” or is it? While the holidays are traditionally thought of as a time for joy and contentment, for many people it’s a time when depression and anxiety can be at their highest. According to the National Institutes of Health, as many as 14% of Americans experience depressive episodes during the winter months. Here are a 6 ways to help beat the holiday blues.
- Avoid overscheduling – the holidays can be a very busy time, and when we become overscheduled, the result is fatigue which contributes to depression. Learn to say “no” to taking on too much during the holidays, and make sure to get adequate sleep and “down-time.”
- Exercise regularly – when the weather gets cold and the days are shorter, it’s easy to become less active. Try to get to the gym, go for a walk or run (bundle up if it’s cold!), or find other ways to get regular cardiovascular exercise. Even 10-15 minutes a day will boost endorphins and promote an overall sense of well-being.
- Take it easy with alcohol – holiday parties and family gatherings tend to include an increased alcohol intake for many people, but keep in mind that alcohol is a depressant. Healthline.com recommends limiting alcohol to 1-2 drinks at a holiday gathering.
- Connect with others – we need fellowship with others throughout the year, and during the holidays, that need is magnified. Whether it’s family, friends, a church group, or other support system, take the initiative to reach out to others and spend time together. Particularly if you’ve suffered a loss during the year, such as the death of a loved one or a break-up, it’s important to remember you are not alone.
- Volunteer or give back to the community – A wonderful way to shake the blues is to focus on the needs of others. Many charities have events and/or ways to volunteer during the holidays and by taking part, we become a part of something bigger than ourselves. And sometimes we make new friends in the process!
- Ask for help – If you are experiencing significant symptoms of depression such as prolonged inability to complete everyday tasks, excessive feelings of guilt or fear, or thoughts of self-harm and/or suicide, you are likely suffering more than just “holiday blues.” Don’t go through this alone. Reach out to a trusted friend to help you find support, or call 800-273-8255 to talk to someone right away.
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From teen pregnancy to advanced maternal age, pregnancy at any age can come with risks. We are often told that pregnancy in our teen years or over the age of 35 comes with possible increased risk to Mom and baby. But, what are those risks? Should a woman be concerned if she is a pregnant teenager or a woman over the age of 35? Teen pregnancy: Many of the risks of teen pregnancy tend to be socioeconomic risks. These risks include: Unplanned Pregnancy Lack of or inadequate prenatal care Lack of preparation for having a newborn Difficulty completing high school or going to college Being a single parent Lack of support or resources Many of these socioeconomic factors can be helped with good support from family or resources such as pregnancy resource centers. AbbaCare and other pregnancy resource centers can come alongside adolescent pregnant women and families to help ensure they are well-prepared and supported. Many pregnancy resource centers offer material support (diapers, wipes, formula, clothing, and other newborn supplies), parenting classes, childbirth classes, counseling, support groups, and mentor moms. There are some increased medical risks associated with adolescent pregnancy. These include an increased risk of pregnancy-induced high blood pressure, premature labor, low birth weight, and an increased risk of post-partum depression. These medical risks tend to decrease with adequate prenatal care and support throughout the pregnancy. Teens who are pregnant should immediately stop all drug, alcohol, and tobacco use. They should also get into prenatal care as soon as possible. Pregnancy over the age of 35 : Many women are told that if they are pregnant over the age of 35 they are considered high risk due to their age. Increased age can come with more risks but it is not guaranteed that any of those risks could happen. Here are some of the increased medical risks associated with pregnancy over the age of 35: Increased risk of twins or multiple gestation Increased risk of gestational diabetes Increased risk of developing high blood pressure during pregnancy Increased risk of premature birth or having a baby with a low birth weight Increased risk of C-Section Increased risk of chromosomal conditions such as Trisomy 21 (Down Syndrome), Trisomy 18, or Trisomy 13. Increased risk of miscarriage or pregnancy loss. What can women over the age of 35 do to decrease these risks? They can: Make a preconception appointment with an OB/GYN or get into prenatal care as soon as they find out about their pregnancy. Seek regular prenatal care Eat a healthy diet Gain weight wisely Get regular exercise Immediately stop any alcohol, drug or tobacco use. AbbaCare is a pregnancy resource center serving women and families facing pregnancies that are unexpected or unexpectedly difficult. To learn more about our free, confidential services, visit abbacare.org . Sources: Mayo Clinic Nationwide Children’s Web MD
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