337 Holiday Hacks: Bingo Cards and Buffer Days

Giving Voice to Depression

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"Holiday Hacks: Bingo Cards and Buffer Days," is a 19-minute podcast episode providing a helpful mix of humor, empathy, and actionable tips to support mental health during what for many is a challenging time of year.
Dr. Anita Sanz, a clinical psychologist, shares practical advice for navigating the stress of the holiday season, particularly for those dealing with depression. She explains that the holidays are especially challenging due to increased energy demands, heightened expectations, family dynamics, and financial pressures. These factors can exacerbate feelings of fatigue and stress, making it difficult for individuals, especially those managing mental health, to cope.

Anita offers several strategies to protect mental well-being during this time. One key suggestion is to simplify expectations, both for yourself and others, ensuring they align more closely with reality. She also emphasizes the importance of recognizing one's role as a "co-creator" of the holiday experience, which allows for setting boundaries and saying no to activities that are harmful or undesirable.

For those feeling isolated or grieving, Anita advises finding new ways to create meaning during the holidays, such as maintaining or adapting past traditions, even when alone. She also introduces a playful strategy—creating a "bingo card" of anticipated stressful interactions or comments from family members (like political discussions or personal questions). By anticipating these moments and framing them humorously, people can reduce stress and reward themselves with a treat if they complete a bingo.

Lastly, Anita suggests incorporating "buffer days" before and after travel or family events, allowing time to decompress and recover from the emotional and physical energy spent during the holidays. This advice helps individuals feel more in control and better able to manage the pressures of the season.

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