Keeping Your Spirits Bright During the Holiday Season by R. Murali Krishna, M.D.
R. Murali Krishna, MD, DLFAPA, noted and well respected Oklahoma City psychiatrist, has recently published his first book, VIBRANT: To Heal and Be Whole - From India to Oklahoma City which he coauthored with Kelly Dyer Fry, president of news at OPUBCO. For more information visit http://www.drkrishna.com.
This document is posted to help you gain knowledge. Please leave a comment to let me know what you think about it! Share it to your friends and learn new things together.
Transcript
1. Keeping Your Spirits Bright During the Holiday Season By R.
Murali Krishna, M.D. www.drkrishna.com
2. Statistically speaking, if the three wise men were alive
today and following not a star but typical American customs for
celebrating the holidays, two of them would be perfectly fine.
Theyd be happily relaxing with their families, drinking eggnog and
enjoying their gold and frankincense. www.drkrishna.com
3. The other one, though, would be myrrhed in holiday stress.
>> He would be overwhelmed with hanging lights, buying gifts
and going to parties. >> His life would be frenzied between
lines in stores, traffic on the highways and searching for parking.
>> The thought of extended family staying at his house for a
week might fill him with dread. >> Oh, and hed probably be a
she, since holiday stress is more likely to hit women than men.
www.drkrishna.com
4. No question about it, the holidays are the most wonderful
time of the year that is, unless you happen to be part of the
one-third of Americans who find Christmas and Hanukkah stressful.
>> What types of people are most likely to be among that
stressed-out one third? >> Although anyone can be subject to
the season stresses, several personality types at special risk.
www.drkrishna.com
5. Perfectionists, people who want every Christmas meal to be
absolutely delectable, who want every person to receive exactly the
right gift, who want every gift wrapped in exactly the right paper
and ribbon, are one category of people at-risk. With the possible
exception of Martha Stewart, none of us can reach perfection; so
expecting the perfect holiday is a set-up for feeling stressed out.
www.drkrishna.com
6. >> Chronic worriers, people who naturally fret and
stew instead of finding comfort and reassurance, are also at risk.
>> There is so much more to worry about during the holidays,
and the stakes are often perceived as higher. The elderly, and
particularly elderly males, who statistically tend to be more often
isolated from family and friends, are another group at-risk. And
people who are grieving, even if the death or loss theyve
experienced is not recent, may have to deal with painful memories
or feelings. www.drkrishna.com
7. A final group of people at special risk for holiday stress
is those who have a biological predisposition to mental illness.
For people with bipolar disorder, seasonal affective disorder,
depression or other mental illnesses, the stress and additional
emotions associated with the holidays can worsen their disorder.
www.drkrishna.com
8. As you go through your holiday paces, you may have reason to
realize that you are suddenly not having such a wonderful life.
Look for these symptoms: Constant muscle tension Resentment
Inability to relax Anger Always feeling pressed for time, rushing
Frustration through tasks, appointments, meals, etc. Exhaustion,
either emotionally or physically Irritability Appetite changes Lack
of joy, feeling empty, having no enthusiasm Sleep disturbances If
you feel any of these symptoms coming on, its time for you to take
action. www.drkrishna.com
9. One of the most important things you can do is prioritize.
>> During times of stress, people commonly perceive their
needs as equally important. >> Stress steals our ability to
discriminate between whats important and whats not. >> During
such a time, youll really have to focus yourself to decide what
truly needs your attention and energies and what can be skipped or
eliminated. www.drkrishna.com
10. Another coping strategy is to involve others. >> The
holidays often mean an extra workload, which in a family most often
falls on mom. >> In one survey, more than 50 percent of
mothers felt that the holidays bring along with them tremendous
expectations to cook, clean and generally make sure everyone has a
good time, yet there was no support or help offered up to help
handle the expectations. >> Regardless of whos carrying the
burden, this is a time to share or delegate tasks and chores to
others in the family. Not only does that relieve the pressure, but
it may even give you a chance to be engaged with your family and
experience the joy of being together. www.drkrishna.com
11. Learning to relax is another way to stave off a blue, blue
Christmas. >> Holiday stress can cause your body to become
tense. >> As a result, you may experience muscle spasms,
headaches and backaches. >> Your immune system may drop its
defenses, or you may have difficulty sleeping due to a mind racing
with anxieties and worries. www.drkrishna.com Image credit:
http://farm1.staticflickr.com/40/123120605_7e855fd3ef_o.jpg
12. One of the best ways to relax is through deep breathing.
>> For a few minutes a day, make a point of taking deep
breaths all the way to the bottom of the lungs. >> Your
breathing should become slow, methodical and rhythmical. >>
Research shows such breathing calms heart and pulse rates,
decreases blood pressure, relaxes both muscles and the
gastrointestinal tract, makes the immune system function better and
starts a chemical cascade in the brain that results in a sense of
inner tranquility. www.drkrishna.com
13. >> You may also be able to relax and attain a greater
sense of patience and peace through visualization. >> Take a
few minutes each day to envision yourself in a situation that is
calm and serene. >> Youre likely to find that sense of
calmness then extends beyond your visualization to your life. Most
important of all, get back to roots of what the holidays are all
about: connection. While we enjoy giving and receiving gifts, the
holidays are really a time to be connected to family, friends and
our own sense of spirituality. www.drkrishna.com
14. Spend time with family and friends, reminiscing about past,
thinking about future, playing, enjoying each others company. The
more connected you are to your family and friends, the stronger
(and less stressed) you will be. www.drkrishna.com
15. At the same time, stay connected to your spirituality.
>> For many, the holidays are a time to focus on religious
faith. >> But even if you do not have religious faith,
spirituality can also be felt in connection to nature or community.
>> If you focus on believing in a higher power, so much the
better, since research indicates that belief itself brings health
benefits such as a strengthened immune system and heightened
ability to cope with stress. >> However you feel it in your
life, spiritual connectedness can help you through difficulties and
reduce your vulnerability to stress. By better recognizing your
feelings and understanding what the holidays should be all about,
you can control the amount of stress you face in this season of
celebration. www.drkrishna.com
16. Dr. Krishna is president and chief operating officer of
INTEGRIS Mental Health, that provides adult and child/adolescent
mental health services in inpatient, residential, outpatient &
clinical settings; an employee assistance program; and crisis
intervention services. He is also co-founder and president of the
James L. Hall, Jr. Center for Mind, Body and Spirit, an educational
organization devoted to improving health through raising awareness
of the healing power of the connection between mind, body, and
spirit. www.drkrishna.com
17. Author of VIBRANT: To Heal and Be Whole - From India to
Oklahoma City, Dr. Krishna reveals the secrets to living a vibrant
life while overcoming: Anxiety Trauma Sleep dysfunction Stress
Obesity Emotional dysfunction Depression Addiction
www.drkrishna.com Substance abuse Loss Anger Unresolved issues
Relationship stress Mental illness Alcoholism
18. R. Murali Krishna, MD, DLFAPA >> Co-Founder &
President, James L. Hall, Jr Center for Mind, Body and Spirit
>> President & COO, INTEGRIS Mental Health >>
President, Oklahoma State Board of Health >> Founding
President, Health Alliance for the Uninsured >> Clinical
Professor of Psychiatry at the Univ. of OK Health Sciences Center
www.drkrishna.com