Caring for your mental health during the holidays

From the El Dorado Springs Newsroom

As the holiday season approaches, many people find their days are anything but merry and bright. Whether it’s a packed schedule, financial pressures, family expectations, grief, or the lack of winter sunlight, the emotional load can weigh heavily this time of year. A 2023 survey by the American Psychological Association found that 89% of U.S. adults feel stressed during the holidays, with 41% reporting higher stress levels than during any other season. Stress, researchers note, can contribute to physical illness, depression, anxiety, and substance misuse. The National Alliance on Mental Illness also reports that nearly two-thirds of individuals living with mental health conditions see their symptoms worsen during the holidays.

Despite these challenges, mental health experts say there are ways to prepare for the season and soften the impact. It starts with recognizing what you can control and knowing when to reach out for additional support.

For some, the issue is the pressure to feel joyful. Being surrounded by holiday cheer can be isolating when you don’t feel the same. Experts advise acknowledging those feelings instead of trying to force a festive mood. Avoid numbing emotions through alcohol or substances, which can worsen anxiety and depression, and instead surround yourself with people who understand. Triggers, psychologists explain, can stem from memories, long-standing patterns, or new stressors. Understanding those triggers can help lessen their effects.

For others, grief and loss amplify the season’s emotional strain. Comparing your experience to others’ celebrations can deepen sadness, especially if traditions have changed following the death of a loved one. Mental health professionals recommend setting realistic expectations and finding support through friends, faith communities, or counseling. Loved ones often want to help but may not know how—being clear about what you need can make that support more meaningful.

Many people also feel pressure to attend every gathering and event. Experts say it’s healthy to set limits, communicate boundaries early, and permit yourself to say “no.” Making a plan for holiday tasks—shopping, baking, cleaning—can reduce stress, but it’s equally important to schedule time for rest. Some may choose to celebrate differently or not at all, focusing instead on quiet activities that bring comfort.

Gift-giving can be another significant source of anxiety, particularly for families on tight budgets. Experts encourage setting a realistic spending limit and considering alternatives, such as handmade or low-cost gifts or group exchanges, to reduce financial strain. Acts of kindness—helping a neighbor, offering time, or sharing a meaningful note—can be just as valuable as purchased gifts.

Seasonal darkness can also take a toll. Limited sunlight in winter can worsen symptoms of depression or contribute to seasonal affective disorder. To counter this, experts recommend getting outdoors during midday, working near windows, and creating bright indoor spaces. If symptoms include hopelessness, changes in sleep or appetite, or thoughts of suicide, it’s important to seek medical care. Treatments for seasonal affective disorder, including light therapy and counseling, are widely available and effective.

For those feeling lonely or isolated, staying connected can make a significant difference. Setting up regular phone calls, sending holiday cards, or reaching out through social media can help maintain relationships. Calming activities like reading, meditation, and gratitude journaling can also support emotional well-being. And while healthy routines often slip during the holiday rush, maintaining a healthy diet, sleep, and exercise remains essential.

Mental health professionals encourage individuals to speak with a doctor if feelings of anxiety or depression last more than two weeks or persist long after the holidays. Treatment works, they emphasize, and reaching out is a crucial first step.

This article includes information from McLean Hospital’s Deconstructing Stigma holiday mental health guide. For additional resources, visit deconstructingstigma.org/guides/holidays. If you or someone you know is struggling, contact a mental health provider or call McLean Hospital at 800-333-0338 for support.