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Celebrate the holidays happy & healthy this season!

MENTAL HEALTH & THE HOLIDAYS

COMMON HOLIDAY STRESSORS

  1. Financial Strain: Many individuals feel pressured to spend on gifts, travel, and celebrations, leading to anxiety and stress. A survey found that 68% of people feel financially strained during this time.
  2. Family Dynamics: Family gatherings can bring up unresolved conflicts or complicated relationships, which may heighten feelings of stress and anxiety.
  3. Social Expectations: The pressure to create the ‘perfect’ holiday experience can lead to disappointment and stress, especially when reality falls short of expectations. 
  4. Feelings of Loneliness: For those without close family ties or who have lost loved ones, the holidays can amplify feelings of isolation and sadness.
  5. Seasonal Affective Disorder: Shorter days and less sunlight can affect mood and energy levels, particularly for those prone to seasonal affective disorder.

STRATEGIES FOR MANAGING MENTAL HEALTH

  1. Practice Self-Care: Prioritize your well-being by engaging in activities that promote relaxation and joy, such as exercise, meditation, or hobbies.
  2. Set Realistic Expectations: Acknowledge that it’s okay to not have a perfect holiday. Focus on what truly matters to you and your loved ones.
  3. Reach Out for Support: Don’t hesitate to talk about your feelings with friends, family, or mental health professionals. Sharing your experiences can alleviate feelings of isolation.
  4. Acknowledge Your Feelings: Allow yourself to feel a range of emotions, including sadness or anxiety. Recognizing these feelings as valid can help you process them more effectively.
  5. Limit Alcohol Consumption: If you are in recovery or find that alcohol exacerbates your stress, consider setting boundaries around drinking during holiday gatherings.

EXCESSIVE DRINKING & DRIVING OVER THE HOLIDAYS

Studies show a significant increase in alcohol consumption during the holidays, with some reporting 20-30% rise compared to non-holiday periods. Christmas Day, New Year’s Eve, and Thanksgiving are consistently identified as the heaviest drinking days of the year.

Excessive drinking and driving can lead to severe consequences, including fatalities. Here are some key points to consider:

–Alcohol-related driving fatalities are a significant public safety concern, with a notable increase during holiday periods. In 2022, there were 13,524 fatalities in crashes were at least one driver was alcohol-impaired, accounting for 32% of all traffic fatalities in the U.S.

–Binge drinking is a common issue during the holiday season, with nearly half of men and 40% of women reporting it on this day. New Year’s Eve sees a 71% increase in crashes involving alcohol or drugs compared to typical weekend nights.

TOY SAFETY & CHOKING HAZARDS

Key toy safety guidelines include choosing age-appropriate toys, checking for choking hazards and small parts, inspecting toys for damage, and ensuring proper use of batteries and electrical cords. Always supervise children, follow instructions, and store toys securely to prevent accidents. 

  • Buy Age-Appropriate Toys: Match the toy’s age label and complexity to your child’s abilities and developmental stage
  • Check for Choking Hazards: Make sure all parts are larger than a child’s mouth. Avoid small balls, marbles, and other small items for children under 3.
  • Choose Quality & Durability: Opt for sturdy toys that are less likely to break and have secure parts and seams.
  • Inspect Toys Regularly: Check frequently for broken parts, sharp edges, or splinters.
  • Manage Cords and Strings: Keep strings and cords on toys and blinds at least 12 inches away from the crib to prevent strangulation.
  • Handle Small Parts & Batteries with Care: Securely fasten button and coin batteries and avoid toys with small magnets.

 

HOLIDAY HEALTHY EATING HABITS

By eating just 200 extra calories a day, you could pack on 2-3 lbs. over this 5-6 week holiday period. That doesn’t sound like much, but few people shed that extra weight in the following months and years. By practicing a bit of healthy eating tactics, you can come through the holidays without making ‘go on a diet’ one of your New Year’s resolutions.

  • Take 10 before taking seconds: After finishing your first helping, take a 10 minute break. Make conversation. Drink water. Then, recheck your appetite. You may realize you are full or want only a small portion for seconds. 
  • Don’t go out with an empty tank: Before setting out for a party, eat something so you don’t arrive famished. Excellent pre-party snacks include complex carbohydrates with protein and unsaturated fat, like apple slices with peanut butter or a slice of turkey and cheese on whole wheat pita bread.
  • Make room for veggies: At meals and parties, don’t ignore fruits and vegetables. They make great snacks and even better side or main dishes. 
  • Be buffet savvy: At a buffet, wander around the food table before putting anything on your plate. By checking out all of your options, you might be less inclined to pile on items one after another.
  • Don’t shop hungry: Eat before you go shopping so the scent of Cinnabons or caramel corn doesn’t tempt you to gobble treats you don’t need.
  • Drink to your health: A glass of eggnog can set you back 500 calories.

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