Holiday mental health tips: How to manage stress, anxiety, and emotional well-being during the holidays

The holiday season is often portrayed as a joyful time filled with connection, celebration, and tradition. But for many people, holidays can trigger stress, anxiety, depression, loneliness, and grief. If you’re feeling overwhelmed this time of year, you’re not alone. With thoughtful planning, self-care, and support, it’s possible to protect your mental health during the holidays and even find moments of peace and joy.

Whether you’re managing a diagnosed mental health condition like anxiety, depression, or bipolar disorder, or simply looking for ways to stay emotionally balanced, this guide offers practical tips to help you protect your well-being this season.

Why mental health matters during the holiday season

The holiday season can bring some unexpected challenges that might disrupt our routines and stir up emotions. It’s completely normal for many of us to feel a bit more stressed during this time, with nearly 50% of adults in the U.S. reporting increased stress levels, according to the American Psychological Association.

Common stressors often include financial pressures, feelings of grief or loss, loneliness, family dynamics, Seasonal Affective Disorder (SAD), and the risk of burnout from overcommitting. The good news is that by acknowledging these challenges and crafting a thoughtful holiday mental health plan, we can stay resilient and grounded!

Know your triggers, set intentions

The first step in protecting your mental health is anticipating what might feel difficult and making a plan for how to cope.

• Set boundaries. It’s OK to say no to events, conversations, or people that feel emotionally draining. Prioritize activities and people who energize and support you.
• Create a budget. Financial stress is common this time of year. Set a realistic budget for gifts, travel, and festivities to avoid added anxiety.
• Make space for grief. If you’re grieving a loss, give yourself permission to feel your emotions. Depending on the type of grief you’re experiencing, you might light a candle, share stories, create new traditions, and surround yourself with people who can be a source of strength.
• Prepare conversation boundaries. Let family or friends know ahead of time if certain topics—like politics, your job, or your relationship status—are off-limits.
• Rest is productive: Don’t over-schedule. Make rest and solitude a non-negotiable part of your holiday calendar.

Stay flexible and kind to yourself

No plan is perfect, and sometimes things won’t go as expected. That’s Ok! Being flexible gives you the space to adapt without feeling overwhelmed.

• Give yourself permission to leave. If a gathering becomes too stressful, it’s OK to excuse yourself early or take a few minutes alone to ground yourself.
• Check in with yourself often. Don’t get too hung up on the future. Instead, take it one hour at a time. Ask, “How am I really doing?” throughout the day. Recognizing your feelings early can help you act before stress builds.
• Limit social media. If comparing your holidays to others online makes you feel worse, take a break or mute certain accounts temporarily.

Create new traditions that support mental health

There’s no one “right” way to do the holidays. Honor what feels authentic to you.

Holidays are such a wonderful opportunity for change and growth. Embracing new traditions can enrich your celebrations, making them more meaningful and enjoyable.

Whether you’re navigating a significant life change or simply seeking peace during the season, fresh traditions can offer a new perspective.

Here are some ideas to inspire your new traditions:

• Start a gratitude practice. Take a moment each day to jot down three little things you’re grateful for. It’s a lovely way to shift your focus and embrace positivity!
• There’s nothing quite like the joy of helping others! It can lift your spirits and create a wonderful sense of connection.
• Host a low-stress gathering. If big crowds aren’t your style, invite a couple of trusted friends for a cozy evening filled with good conversation.

Know when to reach out

If you’re feeling persistently sad, anxious, or overwhelmed, don’t wait to seek help.

Mental health conditions can worsen during high-stress times like holidays, when the demands of social commitments, financial pressures, and family dynamics can become overwhelming. Support is available, making it so you don’t need to navigate these feelings alone.

Some potential resources include:

• Talk to a mental health professional. A mental health professional can help you develop coping mechanisms tailored to your unique situation, offer a safe and confidential space to discuss your feelings, and provide a fresh perspective on your challenges. They can also help you understand the root causes of your emotions and guide you in creating a proactive plan for managing them. Whether through individual therapy, group sessions, or online counseling, finding the right professional can make a tremendous difference in your mental well-being.
• Use helplines or text Lines. Services like 988, the Mental Health Crisis Lifeline, are available 24/7 and offer immediate support from trained counselors. They can provide crisis intervention, emotional support, and can even guide you in steps to take if you need further help.
• Lean on trusted people. Whether it’s a friend, family member, or support group, staying connected is a protective factor against emotional distress. Opening up to someone you trust can create an opportunity for understanding and validation, allowing you to share your feelings openly. Whether it’s a casual chat over coffee, a phone call, or participating in a support group where others share similar experiences, leaning on your support system can foster resilience in tough times.

A healthier holiday is possible

The pressure to do it all, be everything to everyone, and keep smiling through it can be overwhelming, but you don’t need to carry it alone. Set boundaries. Plan ahead. Ask for help. Protect your peace, and make space for joy, connection, and rest.

If you’re feeling the strain or navigating challenges, don’t wait. Rosecrance Therapies is here with trusted, confidential support to walk beside you every step of the way.