Holistic holidays: Keeping your mind and body merry and bright Published Dec. 8, 2010 By Capt. Deanna Landis and Patty McGruder 81st Medical Group KEESLER AIR FORCE BASE, Miss. -- Although most of us look forward to spending time with family and friends during this time of year, the holidays can also be a source of stress. Multiple demands of things like shopping, entertaining, traveling, working on the holidays and being separated from friends and family can allow stress and depression to creep in like uninvited guests to the holiday festivities. It's important to recognize some of the triggers of holiday stress to prepare for a peaceful and relaxing holiday season. Relationships: Relationships can be a source of great comfort and support through the holiday season, but tensions during the holidays can cause misunderstandings and intensified conflicts. Family conflicts often resurface during the holidays when several people are crammed into a house when everyone is used to having their own space. Avoid engaging in the traditional "airing of grievances" and spend time focusing on the positive things you enjoy about your family. Keep in mind that along with many Airmen, you're not the same person you were before joining the Air Force. This may present challenges to family and friends who remember you differently. Also, holidays without a loved one can be tough and leave an individual feeling lonely and or sad. If you're not going to be able to spend the holidays with your family or friends, don't isolate yourself wherever you're going to be. Consider volunteering your time instead of staying home alone. Homeless shelters and nursing homes welcome volunteers anytime. You may also decide to attend a religious or spiritual service at the chapel or in the community. Supervisors should make sure their troops have plans for the holidays or help them find something to do. If they'll be alone, help them make alternate plans. Many families open up their homes to Airmen who'd otherwise be spending the holidays alone. Finances: Extra expenses during the holidays can be overwhelming and frustrating, especially when looking toward the future. Between travel, food, entertainment and fighting through crowds to be sure that you are able to buy that perfect gift, stretched finances can put a strain on your budget. Overspending in an attempt to ensure that everyone is happy for the holidays frequently leads to financial worries in the months to come as the credit card bills come due. Before you start buying gifts, decide how much you can afford and stick to your budget. Don't try to buy happiness with an avalanche of gifts. The airman and family readiness center can help you set up a budget for before, during and after the holidays. Physical demands: Don't try to do everything without the necessary rest period, because illness can set in without enough sleep. Holiday demands frequently require a juggling of priorities that leads to chores and errands taking priority over healthy coping behaviors such as getting adequate rest and exercise. Don't abandon those healthy habits. Don't let the holidays become an excuse to overdo it when it comes to eating and consuming alcohol. Overindulgence adds stress, guilt, discomfort and sluggishness. Be prepared when eating out or at parties. Get plenty of rest and schedule enough time for travels, taking into consideration additional holiday traffic. Take care of yourself: Take time to express emotions when necessary. It's the holidays, but listen to your body and keep a level head. Reach out and talk to a trusted friend or relative when needed. This can help reduce stress. Be realistic. Don't try and make the holidays perfect. Traditions change as families change. Be flexible and enjoy things as they are, rather than obsessing about how things are supposed to be. Set negatives aside. Try to stay relaxed and set aside a more appropriate time for difficult tasks or discussions. Plan ahead. Prepare shopping lists, menus, social events and everything else that comes up during the holidays in advance. Be practical with allotted time, especially when others are involved. Learn to say "no" -- You can't participate in every event or activity. Be comfortable with knowing your limits and setting them with family and friends. Take some time for yourself. Spending 15 minutes just relaxing can help you recharge your batteries and tackle the tasks you still have to handle. Get a massage, go to a movie or have a nice bubble bath. Take time out for spirituality. Celebrate the religious significance of the holidays. It may be a good time to renew your spiritual beliefs and spend more time contemplatong your spirituality. Seek help if you begin to feel "stretched thin" emotionally or physically. Don't wait until you reach the point of helplessness or hopelessness. Seek help from a supervisor, friend or loved one or speak with someone at the mental health clinic or a chaplain. For more, log on to http://mentalhealthscreening.org/programs. Editor's note: Captain Landis is a licensed clinical social worker in the mental health flight and Ms. McGruder is a health promotion educator at the health and wellness center.