6 Tips to Help With Holiday Stress

We all know that the holidays can be stressful with the many demands of shopping, baking, parties and the expectation that you should be filled with cheer and goodwill. This is all daunting under the best circumstances, but if you are also losing your vision to eye diseases such as glaucoma, age-related macular degeneration or diabetic retinopathy, the depression can increase.

6 Tips to Help With Holiday Stress

holiday stress
Being realistic, planning ahead and asking for help will let you deal with the stress and depression that may come with the holidays. Here are six tips that will help you deal with the pressures of the holidays, with additional tips for those with vision loss.

  1. Begin by realizing you don’t have to be happy just because the holidays are here. You may have experienced a loss of someone close to you that makes celebrating the holidays hard.
     
    With vision loss: You may miss seeing or putting up decorations; baking for friends and family; or seeing the joy and smiles of loved ones. You can’t force yourself to be cheerful because of the time of year.

    2.  

  2. While the common reaction to depression is stay home and isolate yourself, don’t, it will only make you feel worse and dwell on things you cannot change. Join friends when they ask you out, find community events to attend or volunteer. Sharing time with others can provide a welcome distraction and lift your spirits.
     
    With vision loss: It is common to be uncomfortable with asking friends and family for a ride, but if they are attending the same party of community event, ask them if you can get a ride. They won’t mind a will be glad you are there. Worst case, call a taxi or use Uber.

    3.  

  3. Don’t expect perfection. You need to define for yourself what would make a great holiday and not let the media and retail stores tell you what the holidays should be. Also remember that your traditions will change as your family changes and grows. Look at this as an opportunity to be creative and start new traditions.
     
    With vision loss: Scale your holiday to what is comfortable to you. If fewer decorations make it safer and easier for you to navigate around your home, then reduce the number of things that go up to a few larger items you can enjoy more easily – you can even “decorate” with holiday music.

    Even traditions may need to change. Allow someone else to host the family or neighborhood celebrations. It is nice to pass the honor on and you won’t be so stressed and tired you can’t enjoy the festivities.

  4. Plan ahead so you don’t feel the pressure. This refers to budgeting both time and money.
         • Plan extra time for decorating, shopping, baking, wrapping presents, or any other activity you want to include. Rarely do things run smoothly, especially at holiday time.
        • Decide how much money you can spend, and stick to it. To make money go further, give homemade gifts, start a gift exchange instead of shopping for everyone in your family or office, or make a donation to a charity in someone’s name.

    With vision loss: The same concepts apply – you need to budget your time and money.

  5. Don’t over extend yourself and learn to say no. If you don’t you may become resentful and overwhelmed. Friends and family will understand if you can’t do everything. If your guilt gets the better of you, ask the person making the request to help with the tasks. They will gain a new appreciation of what you do.
     
    With vision loss: Don’t be afraid to let people know that you may not be able to do things as easily as you could in the past. No one, except you, know the limitations you have with your vision. It can be very uncomfortable for others if they think they are asking too much of you, and you could become resentful for being asked to do something beyond your capabilities.

    6.  

  6. Stay healthy. The best way to do this is to watch what you eat and drink, get plenty of sleep, continue any exercise routine you have and take time to relax.
         • You will be tempted with lots of sweets and snacks. Try eating something healthy like cut veggies before you go to the party to curb your appetite. Remember to limit your alcohol because of the calories and the fact that it is a depressant.
         • Sleep will keep you alert and better able to focus what you want to get done and will help keep you more positive.
         • Exercise is a great way to help relieve the stress you feel, give you an extra burst of energy and help you clear your head.
         • Taking 15-20 minutes to just listen to music, take a bath, go for a walk or read book can help you think more clearly and relax. You will actually get more done when you can “re-charge” yourself.

    With vision loss: Everything listed above is good for good eye health. A good diet of brightly colored fruits and vegetables and exercise are very important. Being tired can affect how well you see, and stress has been known to have an adverse effect on a person’s vision.

Because of the busy holiday season, this month we will only be publishing once a week, on Tuesdays.

12/8/15

Susan DeRemerSusan DeRemer, CFRE
Vice President of Development
Discovery Eye Foundation

Vision Loss and Depression

On Tuesday, September 29, 2015, the National Eye Institute (NEI) hosted a Twitter chat on vision loss and depression. Here are some highlights of that discussion, along with some great resources to learn more about dealing with vision loss and depression.
vision loss and depression

  • Many studies show that people with vision loss or low vision are at risk for depression, although not everyone with vision loss gets depressed.

    •  

  • A person with low vision is defined as someone who finds it difficult to do daily tasks even with regular glasses, contacts, medications or surgery.

    •  

  • The number of Americans with low vision will increase over 70% by 2030. Broken down by ethnicity, African Americans with low vision will increase 93% and Hispanics with low vision will increase 190% during the same period. This is due to the rapidly aging Boomer population. 88% of Americans with low vision are age 65 and older.

    •  

  • Symptoms of depression include persistent feelings of sadness, anxiety, irritability and fatigue. It is a common and serious illness that interferes with daily life. Each year, about 6.7% of American adults experience major depressive disorder. Women and men experience depression differently, with women 70% more likely to experience depression than men.

    •  

  • People 65 and older are at particular risk for developing serious depression related to vision loss and yet it is often underdiagnosed and undertreated. Older adults may have other, less obvious symptoms of depression or they may not be willing to talk about their feelings. Many overlooked because sadness is not their main symptom. It is important to remember that while depression is a common problem among older adults, it is not a normal part of aging.

    •  

  • An estimated 29-58% of those who suffer significant vision loss have major depressive disorder one year later. People with vision loss are 2x more likely to be depressed than someone without vision loss. Depression can be very disabling and may reduce the effectiveness of low vision rehabilitation interventions.

    •  

  • A recent study confirmed age-related macular degeneration (AMD) is a big contributor to depression risk, as it accounts for about 45% of low vision cases.

    •  

  • Older adults w/ vision loss are also 3X more likely to report difficulty in 1) walking, 2) managing medications, and 3) preparing meals. In fact about 39% of people with severe vision loss experience activities of daily living ADL limitations, compared to 7% of those with better vision. ADLs include eating, bathing, dressing, toileting, walking and continence.

    •  

  • A link between depression and vision loss was also found in people as young as 20 according to a recent study. It looked at over 10,000 adults in the US and found they were approximately 2x more likely to be depressed.

    •  

  • A decline in vision can also be associated with lower emotional, physical, and social functioning. To help those with low vision avoid depression it is important that they remain active and engaged in the world around them. And while people may become depressed because of vision loss, other causes of depression may also be present.

    •  

  • An integrated approach to depression management in older adults with impaired vision may be the best course of action. Behavioral activation helps people recognize that loss of the activities they enjoyed that have led to depression and encourages them to find ways to re-engage with these activities. After 4 months, behavioral activation reduced the risk of depression by 50% compared to the control group. Behavioral activation can be used alone, or as part of psychotherapy called cognitive-behavioral therapy (CBT).

    •  

  • Cognitive behavioral therapy (CBT) helps people with depression restructure negative thought patterns and to correct distorted thinking that is often part of depression. But it is important to remember that the best approach to treating depression is to personalize it for each individual.

    •  

  • Often, the combination of pharmacotherapy and psychotherapy is a very effective option for depression treatment. Other time-limited psychotherapies, including interpersonal therapy (IPT) are effective in treating depression in people of all ages.

    •  

  • Collaboration between eye care and mental health professionals can help people with vision loss improve their quality of life.

Resources
Understanding depression

How to live with low vision

Living with Low vision – How you can help webinar

Update on depression and AMD

Association of vison loss and depression in those over 20

Sadness impairs color perception

Rehab helps prevent depression from age-related vision loss

10/6/15

Susan DeRemerSusan DeRemer, CFRE
Vice President of Development
Discovery Eye Foundation

Adjustments Can Help With Depression

11/25/14

Eye disease can lead to isolation and depression. But making some adjustments can help with the depression. Robin Heinz Bratslavsky (pictured below with her oldest son) was diagnosed with keratoconus (KC) 20 years ago at age 25. Now a mother of two who works from home as a freelance editor. She participates in NKCF’s KC-Link.
Robin Bratslavsky
When I was diagnosed with KC, I was an editor at a major women’s magazine. The diagnosis didn’t mean much to me at the time. Things changed when I was fitted with RGPs. I had limited wear time and pain, and I started to feel anxious about my career. There were times I had to leave work early and drive to my eye specialist — several times a week. As a young editor in a highly competitive field, I was concerned these absences would interfere with my ability to move up at the magazine.

When I had my first child, my husband and I decided I would stay home with him and work on a freelance basis. I’ve been doing this for 14 years now. Through a series of corneal abrasions, infections and lens-tolerance issues, I have had to rely heavily on my husband and family and friends to drive me and my children when my eyes would not cooperate. I have had moments of extreme despair, because I am not used to being so dependent. My husband works incredibly long hours, and he used to travel a lot. I was always worried I would not be able to drive my children in an emergency.

As my KC has progressed, I have moments in which my normally well-controlled clinical depression manifests, and I feel helpless because of my vision limitations. My sons are both avid soccer players, and I miss a lot of their on-field accomplishments, because I simply cannot see well enough.

At this point, I wear Kerasoft lenses, and I have had Intacs placed in my right eye. My vision, corrected, is about 20/30, but that can vary from day to day. After 20 years, it appears my KC is stabilizing, so I have a pair of emergency glasses; they get me to approximately 20/60, so I can’t drive, but I can function somewhat around my house to give my eyes a break. I’ve been living with KC for a long time; it’s a manageable disease — as long as you are willing to make some adjustments.

BratslavskyRobin Heinz Bratslavsky
Keratoconus Advocate