The holiday season is described as the best time of the year, but for many it's a time of sadness or depression. But with forethought the positives can be found.

Unrealistically high expectations of the ‘best holiday ever’, the constant activity and stimulation, and the stress of shopping, wrapping presents and cooking, as well as spending time with people you might not get along with, can overtake people and in some cases cause or exacerbate periods of depression.

For some people the holidays bring up painful old memories. This is especially true for those who are lonely, divorced, childless, old, or physically ill, says Rajnish Mago, Director, Mood Disorders Program, Jefferson Medical College of Thomas Jefferson University, Philadelphia.

The holiday rush tends to intensify feelings that people typically have, says Bernardo J. Carducci, Psychology Professor at Indiana University Southeast. He calls this "density intensity."

"When you have periods of density, when you're crushing things together, whether physical, psychological or emotional, it tends to intensify the feelings you're having," he said.

"If you're typically sad and down, this time of year intensifies that. If you're generally a pretty happy person, it really puts you in the spirit."

Both Carducci and Mago suggest strategies for coping with holiday stresses.

The Stress of Shopping

While you’re out picking up gifts you may also be picking up stress in the overcrowded malls and stores. Try using gift cards or certificates; they’re easier to buy and most people appreciate them. Order online or by phone when you can.

If you find a gift that is nice and appropriately priced, buy more than one and give it to several people rather than getting overwhelmed searching for a different gift for each person.

Get Real: Be Realistic

Carducci encourages people to focus on the present time and to realize the past is not always as wonderful as we remember it.

He suggests people avoid "aspirational media," which tell us that what we need is "more, more, more," such as bigger TVs and smaller phones.

"They equate what you spend with the happiness you'll feel," Carducci said. "It's aspirational rather than realistic."

Stay Active and Stick to Your Routine

Try to maintain your daily routine as much as possible. Don’t let the time that you wake up, eat, and go to bed vary by more than an hour either way. Maintaining your routine can help to stabilize your biorhythm and reduce stress and sadness.

Stay active. Exercise is important as a stress-buster, but the combination of cold weather and being busy often means people stop exercising. Allow yourself at least 30 minutes daily for exercise.

Plan How to Deal with Others

Mago says it’s important to be prepared for those awkward times with family members and other people you feel uncomfortable with.

“If you expect to spend time with any friends or family with whom you can predict that conflict may occur, plan in advance about how you will deal with those persons and situations, rather than letting events sweep you into conflict.”

Carducci adds: "be wary of humbugs”.

“This time of year can make people who are typically cynical and toxic even worse, so consider avoiding them.”

Social Support

The holidays are a time for little acts of kindness.

"You're in a line at a bank or mall, let someone step in front of you; let someone have that parking space; hold the door for people; give compliments, particularly to sales people,” suggests Carducci.

It’s also a great time to pay extra attention to the friends and others who provide that important sense of social support in your life -- "the people you know you can count on when you're down," he said.

Most of All, Be Thankful

Being thankful can help put life into perspective and counteract a tendency to focus on what you don't have or how life is far from picture perfect.

"Rather than focusing on what you don't have -- your house isn't as sparkly as your neighbor's home, your cookies aren't straight from Martha Stewart's kitchen -- focus on what you do have," Carducci says.

"You have social support. Friends and family, they're the number one thing."