Most people look forward to the holidays. But sometimes many of us need some help coping with too much to do, too little money and emotional overload.

You're not alone if the approach of the holiday season makes you want to run for cover. More and more Americans are looking for ways to simplify their celebrations to reduce stress and avoid the holiday blues.

"Along with the happiness of the holidays can come a range of stresses and anxieties brought on by overspending, family conflict, late nights and unreasonable expectations," says Elaine Rodino, Ph.D., a psychologist in private practice in Santa Monica, Calif., and a spokeswoman for the American Psychological Association. "In some people, this can lead to a case of holiday depression or the blues."

The following suggestions can help you and your children manage events and feelings to avoid being overwhelmed.

For You
Sometimes the holiday blues can be alleviated with something as simple as getting enough rest.

Less sleep can lead to irritability and a decreased ability to deal with added pressures at work and home.

To prevent or decrease the blues:

• Moderate your alcohol intake. Alcohol is a central nervous system depressant that affects you mentally and physically. Overindulging can bring on depression and make existing depression worse.
• Stick to your normal routine as much as possible. Eat a healthful diet with lots of fruits and vegetables, and don't let your exercise routine fall behind. Build downtime into your daily or weekly schedule.

  "Don't put your life on pause or totally rearrange your life because of the holidays," says Rodino. "Prioritize the activities you take part in, and don't feel you have to go to every holiday gathering."

• Set a realistic budget ahead of time and stick to it. Spending more than you can afford causes stress in the short term and during the next year as you struggle to pay off holiday bills.

  Shop with an itemized list of what you'll buy for each person and a ballpark figure of what you'll spend.

• Establish realistic expectations. Don't expect the holidays to cure past or current family problems or every family gathering to be totally harmonious.

  "Some people dread the holidays because their experience is so different from what they remember from childhood or what's promoted in the media," says Rodino. "Not expecting too much and being grateful for the good feelings that arise can help you find joy in the moment and reduce postholiday letdown as well."

For Children
Children can feel stressed during the holidays for the same reasons adults do. These steps can help reduce children's holiday stress:

• Help your children get enough sleep and eat a balanced diet. Lack of rest and a diet that's suddenly high in sugar and fat can make children irritable and out of sorts.
• Decide ahead of time how your family will celebrate the holiday, then set your time and financial budget accordingly.

  "Doing something for others, such as having your family serve in a soup kitchen, is a wonderful way to honor the season and bring your family together," says Rodino.

• Ensure reasonable expectations about gifts by discussing the available budget for buying presents. Helping your children understand the spiritual basis of the holidays can help them move beyond the gifts they do or don't receive as being the most important part of the season.

The holiday blues generally pass when the demands and emotions of the holidays settle down. But if you're still feeling blue or overwhelmed for several weeks or more, talk with a psychologist or other mental health professional.

"Many people recover from the holiday blues by doing something as simple as talking with a friend or loved one about their feelings," says Rodino. "It's also helpful to know the condition is common and you're not being a Scrooge because you're less than happy every minute."

Barbara Floria spoke with Elaine Rodino, Ph.D., a psychologist in private practice in Santa Monica, Calif., and a spokeswoman for the American Psychological Association.

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