The holidays are often called the “most wonderful time of the year,” but for many, they bring increased stress, anxiety, and emotional strain. Between social obligations, family gatherings, financial pressures, and the expectations to feel joyful, it’s no surprise that mental health challenges tend to spike during this season.
If you’re struggling with mental health and the holidays feel overwhelming, know that you’re not alone. Many people experience symptoms of depression, anxiety, grief, or even seasonal affective disorder (SAD) as the days grow shorter and demands increase. It’s important to remember that prioritizing your mental and physical health can not only help you survive but also find moments of peace and connection.
Here are five practical and compassionate strategies to help you manage your mental health during the holiday season.
1. Set Realistic Expectations and Say No When You Need To
One of the leading causes of holiday stress is the pressure to create a picture-perfect experience. From elaborate meals to packed schedules of holiday gatherings, it’s easy to fall into the trap of thinking everything has to be just right. But setting realistic expectations can be a powerful form of self-care.
You do not have to attend every event, buy expensive gifts, or host family members if it adds to your stress. Remember: it’s okay to say no. Learning to set boundaries can help protect your mental well-being and significantly reduce stress levels.
Start by identifying what traditions or commitments are meaningful to you—and which ones you can let go. When you set realistic expectations for yourself and others, you create space to breathe and feel more in control of your holiday experience.
2. Prioritize Daily Routines for Mental and Physical Health
Amidst the busyness of the holidays, maintaining daily routines can offer a sense of stability. While it’s tempting to skip meals, lose sleep, or abandon exercise routines, these habits play a vital role in supporting your mental and physical health.
Try to:
- Get enough sleep: Sleep deprivation can worsen symptoms of depression and anxiety.
- Eat nourishing meals: While enjoying festive treats is part of the fun, try to include a healthy snack or two throughout your day.
- Move your body: Exercise is a proven mood booster. Even a short walk can reduce stress and help you feel good.
- Stay hydrated and limit alcohol: Alcohol may temporarily dull feelings of stress or sadness, but can ultimately make mental health conditions worse.
These small but consistent practices help promote overall well-being and offer a sense of normalcy during a hectic time of the year.
3. Connect with Support—In-Person or Online
The holidays can intensify feelings of loneliness, especially for those who are grieving, experiencing a mental health crisis, or feeling isolated from family or friends. If you’re struggling, it’s essential to reach out for support.
Connection is a powerful antidote to loneliness. This might mean:
- Spending time with loved ones who understand your struggles
- Joining a support group—many exist specifically for people dealing with grief, bipolar disorder, depression, or other mental health challenges
- Participating in online support groups if in-person options are unavailable or feel overwhelming
- Reaching out to a mental health professional for talk therapy or effective treatments
- Calling a crisis lifeline or speaking with a trained crisis counselor if you’re experiencing severe distress
You can find community and support, even if your traditional family dynamics don’t provide it. Resources like Psychology Today can help you locate therapists or group options in your area.
4. Make Time for Self-Care and Stress Reduction
Self-care is more than a buzzword—it’s a necessary part of maintaining mental health. During the holiday season, it’s easy to lose sight of your own needs while trying to meet everyone else’s. That’s why it’s crucial to schedule time for yourself each day.
Here are a few ideas to help you reset and recharge:
- Practice deep breathing: Even a few minutes can lower anxiety and bring calm.
- Spend time in natural light: Exposure to sunlight (or using light therapy if recommended) can improve mood, especially for those with seasonal affective disorder.
- Read a book or write a short story: Creative expression can provide a meaningful break.
- Listen to calming music or meditate: These are excellent tools for stress reduction.
- Take a break from social media: Comparison can make holiday stress worse.
- Engage in joyful movement: Dance in your living room or stretch mindfully.
Whatever your version of self-care looks like, practice it intentionally and without guilt. Your needs matter.
5. Plan Ahead to Reduce Triggers and Stress
Planning can help you feel more in control, which is especially helpful if you’re navigating a mental illness or ongoing mental health conditions. Whether it’s preparing for family gatherings, managing financial pressures, or anticipating travel stress, having a plan reduces uncertainty—and that can make a big difference.
Consider these proactive strategies:
- Create a budget for gifts or events to avoid overspending
- Coordinate boundaries with family members in advance to prevent misunderstandings
- Identify potential triggers (like certain topics at the dinner table or alcohol at a party) and make a plan to manage or avoid them
- Schedule downtime between social obligations to decompress
- Plan an exit strategy for holiday gatherings if you begin to feel overwhelmed
You deserve to experience the holiday season on your own terms. Planning helps you make intentional choices that support your mental well-being and decrease the chances of things spiraling into a mental health crisis.
Find Treatment and Support Now
While the holidays can bring joy, they can also bring increased stress, sadness, and disconnection. Taking care of your mental and physical health is not selfish—it’s essential.
If you or someone you love needs treatment or support to manage your mental health, you are not alone. Contact the specialists at First Step Behavioral Health to learn about our comprehensive programs or to schedule an intake appointment.
Frequently Asked Questions (FAQ)
1. Why do mental health issues often feel worse during the holidays?
The holiday season can heighten emotional responses due to a mix of factors—shorter daylight hours, disrupted routines, unmet expectations, and memories of loss. People with existing mental health conditions may experience worsening symptoms due to increased stress, social obligations, or feeling disconnected from others who seem joyful. These seasonal pressures can intensify feelings of sadness, anxiety, or isolation.
2. What are the signs that holiday stress is becoming a mental health crisis?
If you or someone you know begins to feel hopeless, is unable to function in daily life, or experiences thoughts of self-harm, it may indicate a mental health crisis. Other signs include persistent insomnia, panic attacks, or sudden withdrawal from loved ones. In these cases, it’s essential to seek immediate help from a mental health professional, contact a trained crisis counselor, or reach out to a crisis lifeline.
3. Can I still enjoy the holidays if I don’t have close family or friends nearby?
Absolutely. While it can be hard to spend the holidays alone, many people find comfort in creating new traditions, connecting with online support groups, attending local community events, or volunteering. The key is to focus on what feels meaningful to you—whether that’s a quiet day of self-care, connecting virtually, or helping others to reduce feelings of loneliness and build a sense of purpose.
4. How can I help a loved one who seems emotionally overwhelmed during the holidays?
Start by offering a listening ear without judgment. Let them know you’re available and that their feelings are valid. Encourage them to talk, offer to help with small tasks, and suggest seeking support from a therapist if needed. If they are showing signs of serious distress, help them connect with a mental health professional or crisis services. Your support can be a stabilizing force during a difficult time.
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