Medically Reviewed by Mark Hrymoc, M.D., Chief Medical Officer, double-board certified in General & Addiction Psychiatry
The holiday season is often portrayed as a time of joy, connection, and celebration, but for many people, it can also bring stress, loneliness, and emotional exhaustion. Expectations around family, finances, and social gatherings may heighten anxiety or sadness, and the contrast between festive surroundings and personal struggles can deepen feelings of isolation. Prioritizing mental health during the holidays is essential to maintain balance, manage stress, and create space for genuine connection and rest.
Acknowledge Your Feelings
It’s important to remember that it is okay to feel unhappy, anxious, or overwhelmed during the holidays. Suppressing difficult emotions can make them stronger over time. Instead, acknowledge what you are feeling without judgment. A 2020 study published in Emotion found that emotional acceptance—allowing yourself to experience feelings as they arise—reduces long-term distress and supports emotional regulation. Recognizing your emotions is the first step toward addressing and managing them effectively.
Make a Plan for Difficult Moments
The holidays can magnify stressors, especially for those coping with grief, family conflict, or loneliness. Developing a personal plan for when these moments arise can make them easier to manage. This might include reaching out to a trusted friend, taking a short walk, listening to calming music, or watching a favorite show. Having a strategy in place before stress escalates can prevent feelings of helplessness and make it easier to regain emotional balance.
Practice Self-Care Consistently
Self-care is more than a buzzword—it is an essential part of maintaining mental and physical well-being. During the holidays, routines often change, making it easy to neglect healthy habits. Prioritize sleep, balanced nutrition, and regular physical activity. Engaging in restorative activities like reading, yoga, or spending time outdoors can recharge your mind and body. Mindfulness practices, such as deep breathing or meditation, can also help you stay grounded. Research from Frontiers in Psychology shows that mindfulness-based stress reduction programs decrease symptoms of anxiety and depression while improving resilience during high-stress periods.
Connect with Community
If you’re spending the holidays away from family, connecting with others through community groups, volunteer organizations, or faith-based gatherings can reduce loneliness. Social connection is one of the most protective factors for mental health. Even small interactions—like joining a local meetup or scheduling virtual calls with loved ones—can boost mood and foster belonging. A study published in American Journal of Psychiatry found that individuals with strong social ties have lower rates of depression and better overall mental health outcomes.
Support Others
Reaching out to others who may be struggling can enhance both your well-being and theirs. Acts of kindness and empathy stimulate positive emotions and strengthen community bonds. Check in on neighbors, friends, or colleagues who may be grieving or isolated during the season. Offering help, even in small ways, can create a sense of purpose and shared connection that combats loneliness.
Recognize Seasonal Mood Changes
As daylight hours decrease, many people experience mood changes due to reduced sunlight exposure. For some, these changes may develop into Seasonal Affective Disorder (SAD), a form of depression triggered by seasonal shifts. Symptoms may include fatigue, changes in appetite, low mood, or loss of interest in activities. Treatment for SAD is effective and can include light therapy, medication, or psychotherapy. If you notice persistent symptoms of low mood or energy during the winter months, consult a licensed mental health provider for evaluation and support.
Manage Expectations and Boundaries
Holiday expectations—whether about gatherings, spending, or traditions—can create unnecessary pressure. Setting realistic expectations for yourself and others helps prevent burnout. It’s also important to set boundaries around time, finances, and emotional energy. Saying “no” when needed allows space for rest and reflection. Cognitive-behavioral research shows that maintaining healthy boundaries reduces stress and prevents emotional fatigue.
Be Mindful of Substance Use
The holidays often involve social events where alcohol is present, which can be challenging for individuals in recovery or those prone to emotional drinking. For people managing substance use disorders, creating a plan in advance—such as bringing a non-alcoholic drink or having an accountability partner—can reduce relapse risk. Family and friends can also support by offering inclusive, alcohol-free environments. If substance use becomes a concern, professional help and peer support groups can provide tools for long-term recovery.
Know When to Seek Professional Help
While occasional stress or sadness is normal, ongoing feelings of hopelessness, worthlessness, or thoughts of self-harm should never be ignored. If emotional distress becomes overwhelming, professional treatment is available and effective. Reaching out to a therapist, psychiatrist, or counselor can provide structured support and relief. In the United States, you can call or text 988 to reach the Suicide and Crisis Lifeline for immediate, confidential help.
Seek Support
The holidays can be a time of both joy and challenge. By acknowledging your feelings, practicing self-care, maintaining social connection, and seeking support when needed, it is possible to experience the season with greater balance and peace. Licensed mental health providers can help you develop coping strategies and personalized plans to manage stress and enhance emotional well-being. To learn more about therapy and mental health support in Los Angeles, call (310) 601-9999 or visit www.mentalhealthctr.com.
References
- American Psychological Association. (2023). Coping with holiday stress.
- Aldao, A., et al. (2020). Emotion regulation flexibility: A meta-analysis of mindfulness and acceptance. Emotion, 20(6), 923–934.
- Kabat-Zinn, J. (2015). Mindfulness for Beginners. Hachette Books.
- Holt-Lunstad, J., et al. (2015). Loneliness and social isolation as risk factors for mortality. Perspectives on Psychological Science, 10(2), 227–237.
- American Psychiatric Association. (2013). Diagnostic and Statistical Manual of Mental Disorders (5th ed.).
- Golden, R. N., et al. (2005). The efficacy of light therapy in the treatment of mood disorders: A meta-analysis. American Journal of Psychiatry, 162(4), 656–662.
- Chiesa, A., & Serretti, A. (2009). Mindfulness-based stress reduction for stress management. Journal of Alternative and Complementary Medicine, 15(5), 593–600.
- Koenig, H. G. (2012). Religion, spirituality, and health: The research and clinical implications. ISRN Psychiatry, 2012, 278730.
- Substance Abuse and Mental Health Services Administration (SAMHSA). (2023). Holiday stress and substance use.
- National Institute of Mental Health. (2023). Seasonal Affective Disorder.
