The holiday season brings advice from many quarters on how to reduce stress, avoid fatigue and erase those holiday blues.

And much of the advice is the same for all three: Plan ahead, avoid excess and relax.

The American Psychological Association says excessive spending "in pursuit of the perfect holiday" causes stress.

Almost three-quarters of Americans identify money and work as sources of stress in their lives. Expect those stresses to worsen during the holidays.

To counter them, the APA recommends monitoring one's stress levels. This time of year, people have trouble concentrating and making decisions, leading to anger, irritability and feeling out of control. The results can be headaches, muscle tension or lack of energy.

It's also a season when people should avoid overindulgence. Focus on being patient with children, the spouse and coworkers.

The APA recommends that people compile a to-do list to avoid forgetting gifts and ingredients for the holiday meal. List priorities first.

Avoid eating junk food, smoking or drinking alcohol. Instead exercise, meditate and talk with friends and family. If unhealthy behaviors are too ingrained, seek help from a psychologist, the APA said.

Adequate sleep is paramount. Drink plenty of water and stay active, which will help the mind and body handle stress. Take time to read a good book, listen to favorite music or take a walk.

Also reconnect with friends and family and use them as a support network. For more advice, visit www.apahelpcenter.org.

The holiday blues present other challenges.

Cedars-Sinai Medical Center in Los Angeles reports that many people turn heightened expectations and holiday stress into anxieties that can lead to depression.

Symptoms include constant sadness, lack of motivation, irritability, trouble concentrating, loss of interest in favorite activities, fatigue, low energy, insomnia, weight change and feelings of isolation, hopelessness, guilt or worthlessness for no reason.

"Depression is a common illness in adults, but seasonal blues is a different condition that can be experienced by many people who aren't clinically depressed," said Dr. Mark H. Rapaport, chairman of the center's Department of Psychiatry and Behavioral Neurosciences.

Unrealistic expectations of family gatherings and holiday parties can lead to disappointment and depression, he said. Combine that with financial stress, overbooked schedules and romanticized memories of past holidays or lost loved ones, and the result can be tension, anxiety and sadness.

"In terms of relationships, nothing magical just happens during the holidays," Dr. Rapaport said. "If you don't get along with your in-laws during the year, you're probably not going to get along with them during the holiday season, either. Understanding that before you go to visit them can improve how you'll handle your feelings while you're there."

Dr. Rapaport said people should remain optimistic that they'll experience meaningful moments during the season. Alcohol can worsen depression. Allow others to share responsibilities. Don't worry the details. And try to live the moment.

Keeping close track of holiday spending also is key. Emphasize making the recipient feel good by knowing you care.

"Remember that there is no ideal or model for a perfect holiday," Dr. Rapaport said. "With second marriages and so many different types of families, feel free to create your own unique way to celebrate."

During the holidays, people may feel the loss of loved ones more sharply, so Dr. Rapaport recommends doing something meaningful in that person's memory. Donate a gift to the needy or volunteer time.

"By being flexible, dealing with the 'here and now,' and having a sense of humor and trying to be compassionate and forgiving as often as you can, it is possible to have a happy -- and rewarding -- holiday season," Dr. Rapaport said.

Dr. Neil Capretto, medical director of Gateway Rehabilitation Center, a Pittsburgh-based nonprofit organization focusing on chemical dependency treatment, said people who are isolated may medicate their pain during the holidays with drugs or alcohol.

More than half of all traffic fatalities are alcohol related. People who are impaired should call a cab, use mass transit or have a sober friend or family member drive them home -- or else stay where they are to sleep it off.

Dr. Capretto offers these "do-nots":

• Do not consider the holiday season as a time to cure past problems.

• Do not feel obligated to feel festive or express specific feelings. If you have recently experienced a tragedy, death or romantic breakup tell people about your needs.

• Don't let the holidays lead to a dietary free-for-all. Overindulgence leads to stress and guilt. Have a healthy snack before parties so you don't go overboard on sweets, cheese or drinks.

"Despite your best efforts, you may find yourself feeling persistently sad or anxious, plagued by physical complaints, unable to sleep, irritable and hopeless and or unable to face routine chores," Dr. Capretto said.

If those feelings persist for several weeks, seek help from a doctor or mental health professional, he said.