Look out for Holiday Depression and Stress
The holiday season is a time full of joy, cheer, parties, and family gatherings. However, for many people, it is a time of self-evaluation, loneliness, reflection on past failures, and anxiety about an uncertain future. What Causes Holiday Blues? Many factors can cause the “holiday blues”: stress, fatigue, unrealistic expectations, overcommercialization, financial constraints, and the inability to be with one’s family and friends. The demands of shopping, parties, family reunions, and house guests also contribute to feelings of tension. People who do not become depressed may develop other stress responses, such as: headaches, excessive drinking, over-eating, and difficulty sleeping. Even more people experience post-holiday let down after January 1. This can result from disappointments during the preceding months compounded with the excess fatigue and stress. Coping with Stress and Depression during the Holidays Keep expectations for the holiday season manageable. Try to set realistic goals for yourself. Pace yourself. Organize your time. Make a list and prioritize the important activities. Be realistic about what you can and cannot do. Do not put entire focus on just one day (i.e., Thanksgiving Day) remember it is a season of holiday sentiment and activities can be spread out (time-wise) to lessen stress and increase enjoyment.
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Remember the holiday season does not banish reasons for feeling sad or lonely; there is room for these feelings to be present, even if the person chooses not to express them. Leave “yesteryear” in the past and look toward the future. Life brings changes. Each season is different and can be enjoyed in its own way. Don’t set yourself up in comparing today with the “good ol’ days.” Do something for someone else. Try volunteering some time to help others. Enjoy activities that are free, such as driving around to look at holiday decorations; going window shopping without buying; making a snowperson with children. Be aware that excessive drinking will only increase your feelings of depression. Try something new. Celebrate the holidays in a new way. Spend time with supportive and caring people. Reach out and make new friends or contact someone you have not heard from for awhile. Save time for yourself! Recharge your batteries! Let others share responsibility of activities.
Can Environment Be a Factor? Recent studies show that some people suffer from seasonal affective disorder (SAD), which results from fewer hours of sunlight as the days grow shorter during the winter months.
Phototherapy, a treatment involving a few hours of exposure to intense light, is effective in relieving depressive symptoms in patients with SAD. For More Information: If you think you need additional help, contact your primary care manager or your regional employee assistance program coordinator. To use or contact the Employee Assistance Program directly, call 1 (800) 222-0364. These services or resources can also be obtained by contacting the Employee Assistance Program Coordinator ( EAPC ) at your Regional Work-Life Staff. To contact the Work-Life Staff closest to you, call 1-800-872-4957, followed by the extension listed next to the following ISC locations: • Alameda (252) • New Orleans (308) • Boston (301) • Portsmouth (305) • Cleveland (309) • San Pedro (311) • Honolulu (314) • Seattle (313) • ketchikan (317) • St. Louis (302) • Kodiak (563) • Washington, DC (932) • Miami (307)
Unit of the Month
Below zero temperatures and lots of snow doesn’t scare off fitness activities at this month’s unit of the month, Sector Sault Ste Marie! Thanks to the hard work and dedication of “Sector SOO’s” Special Wellness Advisory Board (SWAB), composed of HSC Nils Ek, ET2 Joshua Hotai, and YN3 Jessica Mouzon, fitness events and activities were promoted throughout the year. Beginning in January, Holiday Season Maintain Campaign finals (goal to maintain your body weight during the overindulging holiday season finished up. The winter season was busy as everyone completed their annual Personal Wellness Profiles (PWP) and continued working on their personal fitness programs for one hour three times a week. As the spring thaw began to take place in May and people were finally able to put their snow blowers away, many participated in Bike to Work Week when they earned chances for incentives. You know when the temperature hits 60 up there, it’s a heat wave and Sector SOO was all over that by having a No Guts No Glory - Max Rep Weight Lifting Competition, two Fun Runs/Walks and a Basketball tournament throughout the summer.
When most people start slowing down as the leaves begin to change and the temperature drops, Sector SOO is just gearing up by holding a Biathlon, consisting of a 200 meter swim followed by a 1.5 mile run. Well, that’s one way (or should I say two ways) to stay warm!! And that’s not all for this health conscious unit! The SWAB publishes The Sector Scoop Newsletter and hosts weekly command sponsored (Wednesday mornings) 1.5 mile run/walk. To make it successful and keep it going, all wellness events receive support from the morale committee and are intended to foster personal wellness and unit camaraderie. Again, great job and congratulations Sector SOO!! …and stay safe as you play flag football games this month!
Veggie-Stuffed Macaroni and Cheese
This main course shows that you can enjoy the ultimate comfort food without the extra calories. 8 ounces dry, whole-wheat elbow macaroni, fusilli, or penne 2 tablespoons whole-wheat breadcrumbs 1 teaspoon melted butter ¼ teaspoon paprika 1¾ cup nonfat milk 3 tablespoons all-purpose flour 2 cups shredded, reduced-fat Cheddar cheese 1 cup 1 percent fat cottage cheese ¼ cup grated Parmesan cheese Pinch of grated nutmeg ½ teaspoon salt Pinch of pepper 6 cups shredded fresh spinach (about 1 pound) 1 ½ cups canned diced tomatoes, with liquid Preheat the oven to 375 degrees. Lightly coat a 9 x 13 inch baking dish with cooking spray. Cook the pasta according to directions. Drain and set aside. Mix the breadcrumbs, butter, and paprika in a small bowl and set aside. Heat 1 ½ cups milk in a 4 or 5 quart nonstick saucepan over medium-high heat until steaming. 6. Whisk the remaining ¼ cup milk and the flour in a small bowl until smooth. Add to the hot milk and cook, whisking constantly, until the sauce thickens and simmers, 3-7 minutes. Remove from the heat. 1. 2. 3. 4. 5.
7. Add the Cheddar to the white sauce and stir until the cheese is melted. Stir in the cottage cheese, Parmesan, nutmeg, salt, and pepper. Stir the pasta into the cheese sauce. 8. Spread half of the pasta mixture into the baking dish. Place the spinach evenly on top, then the diced tomatoes. Spread the remaining pasta mixture over the tomatoes and sprinkle with the breadcrumb mixture. 9. Bake until bubbly and golden, 25-30 minutes. Yield: 6 servings of 1 ½ cup each. Note: Two cups of chopped fresh broccoli florets can be substituted for the spinach. Calories: 330 Carbohydrates: 38 g. Fat:9 g. Protein: 25 g. Fiber: 5 g.