Mental Health Around the Holidays: Why It’s Hard for Many of Us

The holiday season is often pictured as cozy, joyful, and full of celebration — family dinners, festive lights, social gatherings, and giving. But for many people, it brings a very different reality: stress, sadness, grief, anxiety, and even increased depression.

• A survey from the American Psychological Association (APA) found that 38% of people report increased stress during the holidays, which can magnify symptoms of anxiety or depression. texashealth.org+2Caron Treatment Centers+2

  
  

• Roughly 30% of adults say that the holiday season triggers mental health challenges such as isolation, depression, or anxiety—up from quieter times of the year. Caron Treatment Centers+1

  
  

• For people already living with mental illness, the season can worsen symptoms: according to the National Alliance on Mental Illness (NAMI), 64% report their mental health condition gets harder around the holidays. SAMHSA+1

  
  

• Common holiday stressors include: grief or missing loved ones, loneliness, financial pressure, social/family tension, and the overwhelming cultural expectation to feel “merry.” Shorter, darker days and decreased sun exposure (with winter approaching) can also contribute to mood struggles for some. PTTC Network+2Solace Health+2

  
  

It’s important to remember: if you’re feeling this way, you’re far from alone — many people experience real hardship during the holidays, even if it seems like everyone else is “enjoying the season.”

🌟 Self-Care, Coping, and Resources for a Mental-Health–Aware Holiday Season

Even when it’s challenging, there are concrete things you can do to care for your mental health and protect your emotional well-being during the holidays. Here are strategies I recommend to clients — and I hope some may feel helpful for you, too.

✔️ Acknowledge Your Feelings & Give Yourself Permission

• It’s okay to feel sad, anxious, or tired — even if others seem cheerful. Validating your feelings is the first step.

• Try journaling or simply naming what you’re feeling: “I’m lonely,” “I miss someone,” “I feel overwhelmed.” Awareness helps you respond intentionally instead of getting swept away by emotions.

  
  

✔️ Create a Holiday Plan & Set Healthy Boundaries

• Decide ahead of time which events you’ll attend (or skip), how long you’ll stay, and what you’ll do if you need a break.

• Communicate boundaries clearly (e.g., “I’ll come for two hours,” or “I need some downtime after dinner”).

• Build a “safe space” — a quiet room, a walk outside, headphones and music — where you can decompress if you get overwhelmed.

  
  

✔️ Practice Self-Care & Stress-Management Daily

• Keep up consistent sleep, balanced meals, and gentle movement. Basic self-care helps stabilize mood.

• Use calming tools: deep breathing, mindfulness, grounding exercises, or brief nature breaks.

• Engage in activities that bring comfort — reading, crafting, baking, journaling, or even a simple walk.

  
  

✔️ Stay Connected — Even If It’s Different This Year

• If traditional gatherings are hard, consider reaching out to a friend or family member for a phone call, video chat, or low-pressure hangout.

• Join a support group, community center, or therapy session if available. Connecting with others who understand can feel stabilizing.

  
  

✔️ Know When to Reach Out for Professional Help

• If anxiety, depression, or grief feels overwhelming or unmanageable, it’s okay to seek help.

• Crisis and support resources are available: SAMHSA offers a free, 24/7 national helpline for mental health — call 988 or visit findsupport.gov for resources. SAMHSA+1

  
  

The holidays can bring beauty, connection, and warmth — but also pain, stress, and grief. If this time of year feels heavy, know that your feelings are valid and you don’t have to “make yourself merry” to deserve care or compassion.

Taking small, intentional steps — acknowledging your feelings, setting boundaries, practicing self-care, and staying connected — can make a big difference. And if you need support, asking for help is a sign of strength, not weakness.

You’re not alone this season.

Holiday Self Care Check List.pdf

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