Newswise — Central Michigan University associate professor Sherene McHenry is a licensed professional counselor who shares the following insights on the holiday blues:
"There are numerous reasons why the blues occur, with the most common being that we set ourselves up for failure and disappointment by having unrealistic expectations. More than any other time of the year, we pressure ourselves to have the perfect house, party, food, children, spouse or body during the holiday season. Putting so much pressure on ourselves and those around us can quickly send anyone over the edge."
"If your family has never gotten along in the past, is it really reasonable that this Christmas will be any different? We need to be honest with ourselves and work on those relationships throughout the year instead of expecting relationships to magically transform amidst the stress of the holidays."
"The holidays stretch time, talent and financial resources. Most families spend far too much and cram far too many obligations into the holiday season, adding significantly to stress, arguments and unhappiness."
"Holidays often evoke painful memories and reminders that yet another year has passed. It reminds us of losses we have suffered and unfulfilled hopes and dreams."
"Because holidays are such busy times, we often skimp on getting enough rest and exercise. At the same time, we eat unhealthy foods and consume more alcohol, a depressant. Paying attention to physical needs can significantly reduce the likelihood of experiencing the holiday blues."
Central Michigan University associate professor Roschelle Heuberger, a registered dietitian, studies obesity, alcohol, medication and nutritional status research. She has some tried and true strategies on avoiding holiday weight gain:
Eat a salad before going to a party. Never go to a gathering hungry.
Always fill up on veggies without dip prior to drinking alcohol, as alcohol causes loss of inhibition, control and actually increases appetite.
Always put food on a plate and leave the buffet. Eat only what is on your plate and eat far away from the remainder of the food.
Drink seltzer water or diet carbonated beverages instead of alcohol.
Eat three small meals and one snack per day to avoid binging at gatherings or in the evening.
Always increase the fiber in the diet to fill up faster with fewer calories (fresh fruits, veggies, whole grains).
If you know you can't resist luscious desserts, only take a small piece knowing you will not be able to have seconds. Eat slowly and savor the flavor.
Do not purchase large quantities of high fat, energy dense foods for the holidays. If it isn't in the house, you will be less likely to eat it.
Exercise is the key to keeping a stable weight through the holidays. Walk briskly every evening after you eat dinner.
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