Greetings from your FYZICAL family!

The Holidays can be a stressful time even without a global pandemic going on. We have included a video for you that focuses on breathing when you need a quiet, calm moment to regroup. We hope that you are staying healthy and wish you a happy and hopeful Holiday Season as we look forward to the New Year!

Looking for a Holiday gift?

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FYZICAL Breathing Exercise: Take a moment for yourself!

Stress, depression and the holidays: Tips for coping
By Mayo Clinic Staff

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 often present a dizzying array of demands — cooking meals, shopping, baking, cleaning and entertaining, to name just a few. And if coronavirus disease (COVID-19) is spreading in your community, you may be feeling additional stress, or you may be worrying about your and your loved ones' health. You may also feel stressed, sad or anxious because your holiday plans may look very different during the COVID-19 pandemic.

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.

Tips to prevent holiday stress and depression

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.

1. Acknowledge your feelings. If someone close to you has recently died or you can't be with loved ones for other reasons, 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.
    

2. Reach out. If you feel lonely or isolated, seek out community, religious or other social events or communities. Many may have websites, online support groups, social media sites or virtual events. They can offer support and companionship.

   If you're feeling stress during the holidays, it also may help to talk to a friend or family member about your concerns. Try reaching out with a text, a call or a video chat. You can also check out the COVID-MN website for emotional help.

3. Doing something to help others also is a good way to lift your spirits and broaden your friendships. For example, consider dropping off a meal and dessert at a friend's home during the holidays.

4. 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 or other relatives can't come to your home, find new ways to celebrate together, such as sharing pictures, emails or videos. Or meet virtually on a video call. Even though your holiday plans may look different this year, you can find ways to celebrate.
    
5. 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.
    

6. Stick to a budget. Before you do your 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.
   • Start a family gift exchange.
7. Plan ahead. Set aside specific days for online shopping, baking, connecting with friends and other activities. Plan your menus and then make your shopping list, most stores have online shopping and curbside pickup. That'll help prevent last-minute scrambling to buy forgotten ingredients.
    

8. Don't abandon healthy habits. Don't let the holidays become a free-for-all. Overindulgence only adds to your stress and guilt.

   Try these suggestions:

   • Have a healthy snack before holiday meals so that you don't go overboard on sweets, cheese or drinks.
   • Eat healthy meals.
   • Get plenty of sleep.
   • Include regular physical activity in your daily routine.
   • Try deep-breathing exercises, meditation or yoga. (See our Breathing Exercise video above!)
   • Avoid excessive alcohol.
   • Be aware of how the information culture can produce undue stress, and adjust the time you spend reading news and social media as you see fit.

9. Take a breather. Make some time for yourself. Find an activity you enjoy. Take a break by yourself. Spending just 15 minutes alone, without distractions, may refresh you enough to handle everything you need to do. Find something that reduces stress by clearing your mind, slowing your breathing and restoring inner calm.

   Some options may include:

   • Taking a walk at night and stargazing
   • Listening to soothing music or try Gregorian chant
   • Reading a book
10. 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, check out the COVID-MN website for more information.

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.

Scar Therapy Relief and Dolphin Stim (MPS) Therapy

Are you struggling from unexplained PAIN? Check this video out and learn about the hidden secrets of scars. At FYZICAL Therapy and Balance we use the Dolphin Neurostim Device for Micro-current Point Stimulation in everyday treatment because it is so helpful in returning our patients back to doing the things they love.

Peppermint Chocolate Bark: A Holiday Staple!

Peppermint can be a great addition to your healthy cocoa and holiday treats. It is well known for helping clear those airways or helping soothe a sore throat during a cold. Peppermint is also good for nausea, digestion, and other stomach concerns like flatulence. Researchers are finding it is beneficial for IBS which can bring relief for many sufferers. You can use peppermint essential oil on your temple for headaches or put it in this peppermint bark recipe. You can also steep a nice bag of peppermint tea to warm your belly. udding is a favorite for kids, as well as adults, not only for the taste, but for the ease as well.

You can still enjoy the classic peppermint chocolate bark, with our dairy-free, tasty of the recipe.

Total Prep Time: 40-50 minutes Makes: 20-24 servings
 

Ingredients

• 1 1/4 cup Enjoy Life chocolate chips

• 1 1/2 cups Sunfood cacao butter

• 2 tablespoons coconut oil

• 4 drops peppermint essential oil

• Organic candy canes
   

Instructions

Melt chocolate chips with 1 tablespoon of coconut oil until smooth. Add 2 drops of peppermint essential oil and mix.

Pour into lined 9×13 pan and let freeze until solid.

Meanwhile, melt cacao butter with one tablespoon coconut oil.

Once melted, add 2 drops of peppermint oil and pour over solid dark chocolate layer.

Crush candy canes and put on the non-solid cacao butter layer.

Freeze until solid.

Break apart with a knife, and enjoy!

If you have some time, give us a call and let us know how you are doing, we would love to hear from you!