Many people find that the holidays spark a cascade of stress and depression. It’s no wonder. Suddenly, you are faced with a multitude of demands and a house full of guests. There is shopping to do, dinners to prepare, goodies to bake and parties to attend.

Research shows holiday stress and depression are oftentimes the result of three main trigger points — relationships, finances and physical demands. While many of us look forward to family gatherings during the holidays, for others it is a time of intense conflict and turmoil.

Misunderstandings and conflict between family members tend to intensify during the holidays. Communication breakdowns occur when family members are thrust together for an extended period of time. Oftentimes, alcohol is involved which can lead to arguments and physical altercations.

On the flip side, there are many people who face the holidays alone. This can lead to serious depression, anxiety and panic attacks, and other stress related disorders.

Finances can cause stress any time; however, during the holidays there is additional pressure to spend, spend, spend. Everyone wants to buy gifts that will delight their friends and family, but it can come with a very high price tag — overwhelming stress.

The physical demands of the holidays are enough to wear out a professional athlete. The marathon of shopping sprees, social gatherings and preparation of holiday meals can be exhausting. Feeling exhausted increases your stress, which lowers your immunity and leaves you more vulnerable to illness. It’s a vicious cycle.

When you’re exhausted and stressed out, it’s hard to stop and regroup. However, the following tips can help you take time out to reassess the situation and prevent stress and depression from taking away your holiday joy.

Plan ahead. Many people procrastinate until the last minute. Then they overstress themselves trying to accomplish everything. Doing this causes a tremendous amount of stress that can be avoided by simply planning ahead. Set aside specific days for shopping, baking, visiting friends and other activities.

Create a budget. Holiday shopping frequently leads to overspending. Oftentimes, people wait until the last minute and spend considerably more than they intended. This can lead to months of anxiety and stress as they attempt to recover from the financial setback. Before you go shopping, decide how much money you can afford to spend. Make a list of people you need to buy gifts for and how much you want to spend on each person. Then stick to your budget.

Just say NO. This two-letter word is extremely difficult for many people to say. But, if you learn how to say no to projects and activities that require too much time or do not correspond to your schedule, you’ll find you can significantly reduce your stress level. For one week, say yes only to activities and projects you really want to do. Doing so can help you avoid feeling resentful and overwhelmed.

Expect and accept imperfections. It would be great if all our problems disappeared and everyone got along during the holidays. The truth of the matter is, in real life the holidays tend to bring out the worst in some people. Your cousin may try to pick a fight over something you did 20 years ago. Your sister may criticize your holiday outfit. Your mother may complain about the way you clean (or don’t clean) your house — all in the same day. When this happens, it’s best to smile, take a deep breath and let the criticism go in one ear and out the other. No matter how hard you try, you can never be perfect to all people, all the time.

Acknowledge your feelings. The holidays can be particularly difficult for people who have recently lost a loved one or for those who aren’t near their family and friends. If you find yourself feeling sad or grieving, realize these are normal feelings. It’s okay to express your feelings or cry. It’s unrealistic to expect yourself to be happy simply because it’s the holiday season. However, if the sadness and depression are overwhelming and debilitating, it’s best to seek professional help.

Watch what you eat. Many people overindulge in sweets during the holidays. This can lead to a crash-and-burn scenario as sweets cause a surge-and-drop in blood sugar. Some indulgence is okay, but overindulgence only adds to your stress and guilt. Before you head out to holiday parties, eat a healthy snack so you don’t go overboard.

Take time for yourself. It’s easy to get caught up in the hustle and bustle of the holidays. However, if you don’t take time for yourself, you’ll quickly get burnt out and stressed out. Give yourself the gift of “alone” time. Fifteen minutes of solitude, without any distractions, may rejuvenate you enough to handle the tasks at hand. Take a walk, listen to calming music, or meditate.

Seek support. If you are feeling overwhelmed and depressed, seek support from family, friends, or professionals. Get involved with a community project or volunteer at a church function. Helping others is a wonderful way to lift your spirits and meet new people.

Tracy Bonczyk, Board Certified Master Hypnotist, Certified Clinical Hypnotherapist and founder of MiniMeditations.com, offers simple, yet effective 15- and 30-minute meditation CDs. Quickly reduce your stress level with “Relaxation Vacation” or “Today is Going to Go Perfectly.” To learn more visit our CD products page.