Supporting Your Mental Health During the Holidays

The holiday season is often pictured as a time of joy, connection, and celebration, but for many people, it can also bring up feelings of stress, loneliness, or emotional exhaustion. Between financial pressures, family dynamics, grief, or simply the busyness of the season, it’s common to feel overwhelmed.

It’s completely normal if this time of year doesn’t feel entirely joyful. The holidays can be complex, and supporting your mental health during this season starts with understanding and compassion for both yourself and others.

What’s Happening in the Brain During Holiday Stress

When stress levels rise, whether from family tension, financial strain, or feeling overwhelmed, the brain’s amygdala, which helps detect threats, becomes more active. This triggers the release of stress hormones like cortisol and adrenaline, preparing the body for a “fight, flight, or freeze” response. At the same time, the prefrontal cortex, the part of the brain responsible for emotional regulation, planning, and perspective-taking, can become less active. This means it’s harder to think clearly, stay calm, or make balanced decisions in the moment.

On a deeper level, chronic stress during the holidays can keep the body in a prolonged state of alertness. Over time, this can impact mood regulation, sleep patterns, and even immune function. Conversely, calming activities like deep breathing, mindfulness, and meaningful connection activate the parasympathetic nervous system, the body’s “rest and restore” mode, which helps the brain and body return to balance. Understanding that your reactions are rooted in biology, not weakness, can help you respond with greater compassion for yourself when things feel difficult.

Why the Holidays Can Be Hard

1. Pressure to feel happy.
Social media, movies, and advertisements often paint the holidays as “perfect.” When reality doesn’t match up, maybe because of stress, loneliness, or conflict, you might feel like something’s wrong with you. Nothing could be further from the truth.

2. Family and relationship challenges.
Gatherings can bring people together, but they can also resurface tension or unresolved emotions. Setting boundaries and permitting yourself to step away from difficult conversations can protect your peace.

3. Financial and time stress.
Gift-giving, travel, and packed schedules can drain emotional and financial resources. Remember: meaningful holidays don’t have to mean expensive ones. Focus on connection, not perfection.

4. Grief and loneliness.
If you’ve lost someone or are spending the holidays alone, the season may amplify feelings of sadness or isolation. Reaching out for connection, whether through friends, community events, or professional support, can help lighten that load.

5. Seasonal mood changes.
Less sunlight and disrupted routines can affect energy, motivation, and mood. This can be especially noticeable for those with Seasonal Affective Disorder (SAD) or depression. Prioritizing self-care and routine can make a difference.

Simple Ways to Support Your Mental Well-Being

1. Set realistic expectations.
The holidays don’t have to be perfect to be meaningful. Try focusing on moments of calm or joy instead of aiming for a flawless season. Simplify plans where you can.

2. Maintain basic routines.
Keeping a consistent sleep schedule, eating regular meals, and getting movement each day (even a short walk) can help stabilize mood and reduce stress.

3. Stay connected in ways that feel good.
Reach out to people who make you feel safe and supported. If being in large gatherings feels overwhelming, it’s okay to choose smaller, more meaningful connections.

4. Practice boundaries and balance.
You can say no to things that drain your energy. Allow yourself to rest. Protecting your peace is part of caring for your mental health.

5. Create moments of calm.
Try a mindfulness practice, journaling, deep breathing, or even a few minutes of quiet reflection each day. These small pauses can ground you and reduce anxiety.

6. Acknowledge your feelings.
Whether you feel sad, stressed, joyful, or all of the above, your emotions are valid. Giving yourself space to feel what you feel helps prevent emotional overwhelm.

When to Reach Out for Support

Sometimes, stress or sadness can start to feel unmanageable. You might notice changes in sleep, appetite, energy, or motivation. You might feel more irritable, anxious, or numb. If this sounds familiar, talking with a therapist can provide tools to manage these feelings and create a plan for navigating the season more peacefully.

If you’d like support in managing holiday stress or emotional challenges, our team is here to help. We’ll work with you to build healthy coping strategies and find balance, not just during the holidays, but all year long.

References:

American Psychological Association. (2023, November 30). Even a joyous holiday season can cause stress for most. APA News Releases.

Mehl-Malec, K. (2024). The impact of seasonality on mental health disorders. Journal of Clinical Medicine, 14(4), 1119.

SAMHSA. (2023, November 27). Supporting your mental health during the holiday season. U.S. Department of Health & Human Services.

APA. (2022, December 1). Seven ways to cope with holiday stress.

Psychology Today. (2023, December 11). Navigating loneliness during the holidays.

Arnsten, A. F. T. (2009). Stress signalling pathways that impair prefrontal cortex structure and function. Nature Reviews Neuroscience, 10(6), 410–422.