Cornerstone Counseling Center of Chicago

Making A Plan For A Happy Holiday

Think About It

What is one thing that you’ve experienced on a past holiday that you do not want to repeat this year?

Drinking too much / using drugs
Spending the holiday alone at home and feeling lonely
Conflict with family or friends
Feeling guilty or sad that I had nothing to give
Feeling depressed
Wanting to hurt myself or someone else

Future Brighter Holidays

2. Can you avoid what you checked this holiday and commit not to do it?

Yes
No
Maybe

Check one box under each category that you would like to do this holiday:

Physical

Eat healthy foods (substitute fruit for sweets or vegetables for chips!)
Get exercise (bundle up and go for a walk)
Drink plenty of water (limit alcohol and caffeine)
Get enough sleep (7-9 hours each night)
Practice good hygiene (get out of your pajamas and put on something nice!)

Mental

Make a plan: Take action and decide fun ways to spend your Holiday Season with others.
Don’t fake it: embrace both good and bad feelings.
Create a tradition for yourself: light a candle, talk with a friend, say a prayer, sing a favorite song.
Tell yourself that it doesn’t have to be the “best time of the year.”

Social

Plan your holidays ahead of time (where will you go for the meal?)
Plane to be with people you enjoy.
Talk about your feelings. Cry, laugh. Do not try to hide your honest emotions.
However, if you find yourself getting angry, take 3 deep breaths and remove yourself from the situation.
Put some effort into seeing that someone else has a wonderful holiday. Serve at shelter. Ask if you can help set up for a dinner. Find satisfaction in doing for others.

3. Now circle just one of the things you checked above that you will commit to doing this holiday.

I _________________________________ (your name) commit to thriving and living with less stress this Holiday Season.

Date: ____________________________

Can you mark yes to question #1 now?

If you want to discuss this further feel free to contact Cornerstone Counseling Center of Chicago (312) 573-8860 or cccoc@chicagocounseling.org

*Please note if at any time you feel overwhelmed or that you may hurt yourself, please call the Northwestern Crisis Hotline at: (312) 926-8100 or 911 or go to your nearest Emergency Room.

Strategies to Reduce Depression During the Holiday

For your physical health:

Be deliberate about what activities you choose to attend. Decide ahead of time what would benefit you the most and what is in line with your needs.

Ask for help from others. We tend to think we have to do everything, when a team effort can be more fun.

Make time to rest and rejuvenate even amidst the pressure of getting things done. This will give you more energy.

Pay attention to your eating and drinking.

For your emotional health:

Express your feelings in an assertive and respectful way. Say “yes” because you want to, not out of obligation or to please others.

Surrender to those things that we cannot change. Surrendering is accepting things that we cannot control which allow us not to struggle and feel more at ease.

Don’t isolate. Reach out to others if you feel lonely. If you don’t have someone to be with, volunteer to help those in need. It can be very uplifting and gratifying. Spend time with supportive people.

Spend time to reflect and grieve, if necessary. Let yourself feel. Then do something nice for yourself and socialize.

Practice mindfulness. Try to observe your internal experience, just as it is, without judgment.

For your spiritual health:

Don’t compare yourself to others. You are perfect just as you are today.

Extend forgiveness.

Let go of the past. Life brings changes and each holiday season is different and can be enjoyed in its own way. Look forward.

Each week, call or email a family member or friend that you have not connected with in some time.

Make a new friend and invite them for coffee.

Find time to be with God. Pray!