By

Roy M. Arnold MD

From Mayo Clinic Health Online http://www.mayoclinic.com/health/stress/MH00030

Stress and depression can ruin your holidays and hurt your health. Being realistic, planning ahead and seeking support can help ward off stress and depression.

The holiday season often brings unwelcome guests — stress and depression. And it’s no wonder. The holidays present a dizzying array of demands — parties, shopping, baking, cleaning and entertaining, to name just a few. But with some practical tips, you can minimize the stress that accompanies the holidays. You may even end up enjoying the holidays more than you thought you would.

Here are some tips:

When stress is at its peak, it’s hard to stop and regroup. Try to prevent stress and depression in the first place, especially if the holidays have taken an emotional toll on you in the past.

Acknowledge your feelings. If someone close to you has recently died or you can’t be with loved ones, realize that it’s normal to feel sadness and grief. It’s OK to take time to cry or express your feelings. You can’t force yourself to be happy just because it’s the holiday season.

Reach out. If you feel lonely or isolated, seek out community, religious or other social events. They can offer support and companionship. Volunteering your time to help others also is a good way to lift your spirits and broaden your friendships.

Be realistic. The holidays don’t have to be perfect or just like last year. As families change and grow, traditions and rituals often change as well. Choose a few to hold on to, and be open to creating new ones. For example, if your adult children can’t come to your house, find new ways to celebrate together, such as sharing pictures, emails or videos.

Set aside differences. Try to accept family members and friends as they are, even if they don’t live up to all of your expectations. Set aside grievances until a more appropriate time for discussion. And be understanding if others get upset or distressed when something goes awry. Chances are they’re feeling the effects of holiday stress and depression, too.

Stick to a budget. Before you go gift and food shopping, decide how much money you can afford to spend. Then stick to your budget. Don’t try to buy happiness with an avalanche of gifts. Try these alternatives: Donate to a charity in someone’s name, give homemade gifts or start a family gift exchange.

Plan ahead. Set aside specific days for shopping, baking, visiting friends and other activities. Plan your menus and then make your shopping list. That’ll help prevent last-minute scrambling to buy forgotten ingredients. And make sure to line up help for party prep and cleanup.

Learn to say no. Saying yes when you should say no can leave you feeling resentful and overwhelmed. Friends and colleagues will understand if you can’t participate in every project or activity. If it’s not possible to say no when your boss asks you to work overtime, try to remove something else from your agenda to make up for the lost time.

Don’t abandon healthy habits. Don’t let the holidays become a free-for-all. Overindulgence only adds to your stress and guilt. Have a healthy snack before holiday parties so that you don’t go overboard on sweets, cheese or drinks. Continue to get plenty of sleep and physical activity.

Take a breather. Make some time for yourself. Spending just 15 minutes alone, without distractions, may refresh you enough to handle everything you need to do. Take a walk at night and stargaze. Listen to soothing music. Find something that reduces stress by clearing your mind, slowing your breathing and restoring inner calm.

Seek professional help if you need it. Despite your best efforts, you may find yourself feeling persistently sad or anxious, plagued by physical complaints, unable to sleep, irritable and hopeless, and unable to face routine chores. If these feelings last for a while, talk to your doctor or a mental health professional.

Take control of the holidays

Don’t let the holidays become something you dread. Instead, take steps to prevent the stress and depression that can descend during the holidays. Learn to recognize your holiday triggers, such as financial pressures or personal demands, so you can combat them before they lead to a meltdown. With a little planning and some positive thinking, you can find peace and joy during the holidays.

Evansville Kings Semi-Professional Indoor Soccer Team Now 2-0 in Pre-Season

By Scottie Thomas

On Saturday, November 16th, 2013, the Evansville Kings Semi-Pro Indoor Soccer Team traveled to Louisville for their first Away game of the Pre-Season.  The final score was 7-5 Kings over the River City Saints, formerly River City Legends.

The game started out with an early goal from River City in the opening minutes.  The Evansville Kings responded with a goal of their own in the next few minutes.  Both teams headed into halftime, tied 2-2.

Halftime events at the game included a dedication to the Oldham County Girls’ Soccer Team and as part of ‘Kick Cancer’ the game honored Kailen Comb Taylor, a cancer survivor.  Her motivational testimony and words of hope & strength were inspiring and helped raise awareness and donations for the cause to fight cancer.

The second half saw a flurry of goals, more by the Evansville Kings as they develop a reputation of being a strong 3rd quarter team scoring three more goals and two more in the fourth.  River City scored three of their goals in the fourth to close the game at a score of 7-5.

Evansville Kings Jeff McClure, Kevin Minor and Jeremy Tudela all scored two goals each and Marc Lemond scored one, as well to match a team-game high of 7 goals a match this Pre-Season.

The Pre-Season Finale is Saturday, November 23rd featuring the rematch vs River City Saints.  That game will have Kick-In time of 8:00 p.m.  Tickets are $5 for all wearing their favorite college gear or present their college ID.  Otherwise the price of admission is $4 for kids and $8 for adults (cash only).

Thank you to our sponsors: Metro Sports Center, Husk Signs, Tyler Saxe, Financial Advisor with Wells Fargo Advisors, Beans & Baristas, Complete Nutrition, Shoe Carnival, City-County Observer, John Friend Financial Group, D-Patrick: German Cars, The Shades 4 U Foundation & Buffalo Wild Wings on Evansville’s east side.

For more information about the Evansville Kings, visit them on Facebook or on Twitter @EVVKings, or visit their website, http://evansvillekings.wix.com/PASL.

St. Mary’s Diabetic Foot Clinic will hold a FREE “Healthy Steps to Healthy Feet” presentation Wednesday, November 20^th at 5:30 p.m. in the St. Mary’s Amphitheatre, located on the lower level of the hospital.

The presentation is open to anyone with diabetes, their families, and caregivers. Certified Wound Therapist Karla Whitaker will address the following topics:

• How diabetes can affect the feet

• Proper foot care tips

• Footwear recommendations

• Steps that can be taken to prevent foot problems such as nerve damage, foot ulcers, and amputation

According to the American Diabetes Association, 60% of non-traumatic lower limb amputations occur in people with diabetes. More than 25 million children and adults in the United States – 8.3% of the population – have diabetes.

Registration is not required to attend this community presentation. For more information, call the St. Mary’s Diabetic Foot Clinic at 812-485-7330.