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.

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.
They’d be happily relaxing with their families, drinking
eggnog and enjoying their gold and frankincense.
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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 he’d probably be a she, since holiday stress is more
likely to hit women than men.
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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.
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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.
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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 they’ve
experienced is not recent, may have to deal with painful memories
or feelings.
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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.
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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,
it’s time for you to take action.
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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 what’s
important and what’s not.
>> During such a time, you’ll really have to focus yourself to decide
what truly needs your attention and energies and what can be
skipped or eliminated.
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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 who’s 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.
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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.
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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.
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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.
>> You’re 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.
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14. Spend time with family and friends, reminiscing
about past, thinking about future, playing,
enjoying each other’s company.
The more connected you are to your family and friends,
the stronger (and less stressed) you will be.
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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.
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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
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• 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
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19. www.drkrishna.com