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It's that time of year again, and you're at the end of your rope. The stores have had their displays up for months, lights everywhere you turn are a constant reminder of the approaching holidays, and yet you haven't planned your holiday dinner or nearly made a dent in your holiday gift list. You've waited until the last minute and now you're anxious, stressed and maybe even a little depressed. Technically what you are feeling is called seasonal depression and you're not alone. Millions of people experience a bad case of the holiday blues, a common mood disorder that can begin months, weeks or days before the holiday season. Certain people or people with certain lifestyles are more at risk for seasonal depression. Particularly at risk are single, divorced and elderly individuals because the holidays are a painful reminder of their loneliness.

Women in particular find the holidays extremely stressful due to the everyday responsibilities they juggle already. "Ms. 24/7 Super Caretaker" who struggles on a daily basis to look, act and play at the top of her game now finds herself with even more on her already too full plate.

First, cheer up. Know that you are not alone and that there are good reasons for the way you feel. Secondly, take heart and know you can make major changes, ease your stress and be more relaxed, even be a little merrier this year. Remember this holiday season to take care of your health while also enjoying yourself. Good physical health is important in maintaining good mental health. What we eat and drink, whether we exercise, get sufficient sleep and relaxation time and how we take care of ourselves can make a huge difference during the holidays.

You can beat those holiday blues. Here's how to cope:

• Choose what you eat and drink wisely. Forget the "Eat, Drink and Be Merry" and remember to take the focus off of the food and keep the indulgence to a minimum. Eat well and make wise choices. Go for the fruits and vegetables and avoid the fats, wasted refined white carbohydrates and sugars. Although delicious food and drinks are an essential part of the holiday season, certain substances can affect your mood and should be avoided.
  1. Alcohol - besides the extra calories in alcohol, drinking impairs your judgment and weakens your ability to make wise eating choices. It can also increase blood pressure, cause shakiness and emotionally it can actually increase anger and depression.
  2. Caffeine - with a busy schedule and not enough shut-eye, you may be tempted to drink an extra few cups of coffee. Anxiety, feelings of panic and insomnia are all side effects of too much caffeine.
  3. Chocolate - Chocolate is full of chemicals and can affect your mood.
• Get enough sleep. Not enough pillow time can affect our ability to concentrate, make wise decisions, and make us feel irritable and anxious. The fatigue of not enough sleep can actually increase depression.
  1. Practice relaxation. Turn off your cell phone, computer, television and take a private, peaceful break for five minutes every day. Shut the door to your office, bedroom or whatever it takes to flip the switch to off and recharge. Begin again more refreshed and relaxed.
  2. Get a massage or practice self-massage
  3. Do some deep breathing or meditate for a few minutes at your desk.
  4. Listen to some soothing music and take a long, hot bath.
• Make sure your expectations are realistic. Don't expect perfection and go easy on yourself.
  1. Expect your exercise plan to occasionally get derailed and don't beat yourself up if you occasionally splurge on your favorite holiday treats.
  2. Don't expect to have the most fabulous decorations or perfect gifts. Aim for "good enough" and take the pressure off yourself.
• Work out. Exercise is a great stress reducer and mood elevator.
  1. Research shows that a challenging workout will not only burn calories, it will reduce stress. The more you can link your mind to your body (and not think about other things) the more refreshed and relaxed you will feel.

If the holidays have derailed you into depression in the past, take heart. Adopt the right mindset and take heed to these suggestions. If approached with the right attitude and preparation, you can avoid the holiday blues and make this a time of year worth celebrating as a truly joyous occasion.

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Copyright © 2006-2007, Parkland Pilates of Coral Springs Inc. and Fran Perel. All rights reserved. Parkland Pilates of Coral Springs Inc. teaches Pilates in its original form and is the first studio in the country to be certified an Original Pilates® studio by Mary Pilates, niece of Joseph H. Pilates. Parkland Pilates of Coral Springs Inc. is dedicated to preserving the original teachings and legacy of Joseph H. Pilates. Fran Perel has been trained and certified as an Original Pilates® instructor by Mary Pilates. Pilatesculpt® is an original form of exercise created by Fran Perel as well as recognized and trademarked by the United States Federal Government. Pilatesculpt® combines Original Pilates® with Body Sculpting for maximum results. All Original Pilates® certificates and trademarks are available on this website. See content to view. All Pilates articles and Pilates information are © copyright Fran Perel and Parkland Pilates of Coral Springs Inc. and are not available for reprint without permission.

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