Following Simple Health Tips Can Make Holidays More Enjoyable

December 15, 2000

EAST LANSING, Mich. — A few simple health measures can ensure that the holiday season is less stressful, according to Michigan State University College of Osteopathic Medicine (MSUCOM) Dean Allen W. Jacobs, D.O., Ph.D.

"The holidays can be a very difficult time for a lot of people," Jacobs said. "All the holiday parties and family commitments can lead to high stress, sleep deprivation, and depression at a time that we think of as merry and joyous.""We all know the holidays come at the same time every year," said Gerald Osborn, D.O. M.Phil, Professor of Psychiatry at MSUCOM. "The best strategy is to plan year-round and be prepared. Also try to keep a normal routine during the holidays."

While Osborn himself violates these tips regularly, he suggests the following for taking care of oneself during the holiday season:

Stress reduction

• Find time for yourself. Don’t spend all of your time entertaining and taking care of others.Be realistic about what you can and cannot accomplish during the holidays.Work on your gift shopping year-round. This will prevent last-minute shopping and late-night wrapping.Keep to your ordinary schedule as much as possible. Make time for your normal exercise routine and moderate your eating.
• Give yourself time to celebrate. Be sure to enjoy the spiritual component of the holidays.

Depression

• Keep in mind that it is okay to feel sad during the holiday seasons. There is room for these feelings even during the holidays.Don’t be disappointed if your holidays are not like they used to be. Each holiday season is different and can be enjoyed in its own way.Do something for someone else. Try volunteering or donating to a shelter or foster care home.Don’t drink too much. Excessive drinking can increase depression.Try something new. Celebrate the holidays in a different fashion.Spend time with people who are supportive and care about you.
• The holidays can be difficult for those who are grieving for lost loved ones. Find a way to work their memory into your traditions. Around the holidays, it is also especially important to remember friends and relatives who are dealing with grief or loss. A simple phone call or visit to let them know you are thinking of them can make a world of difference.

Sleep deprivation

• Limit your consumption of alcohol, especially during the six hours before you go to sleep. Alcohol disrupts normal sleeping patterns to keep you from getting a good night’s sleep.Don’t go to sleep on an overly full stomach. This can cause heartburn and acid reflux that can result in difficulty sleeping.Don’t go to bed hungry. This can also interfere with sleeping. A small snack an hour before bed can be helpful.Keep your normal sleep schedule during the holidays. Go to sleep and wake up at the same time every day. Don’t sleep in on the weekends.If you don’t fall asleep within the first 30 minutes, don’t lay in bed. Get up and do something that you would ordinarily find boring, and as soon as you feel sleepy go back to bed.
• Don’t use the bedroom for activities other than intimacy and sleep. This will condition your body to feel sleepy in the bedroom.

Plan out a strategy and set goals as a family as to what your priorities are for the holiday season and when you’ll complete them," suggests Osborn. "It will lead to a much less stressful holiday than if things go unsaid and unplanned."

Osborn is a professor and acting chairperson of the Department of Psychiatry at MSUCOM, one of 19 colleges of osteopathic medicine in the United States. More than 500 osteopathic medical students from widely diverse backgrounds are presently enrolled in MSUCOM.