The holiday season is often portrayed as a time filled with joy, celebration, and togetherness. But for many people, this time of year brings something entirely different: stress, pressure, loneliness, or emotional overwhelm. And if you’re feeling that way, you’re not alone.
At the Center for Suicide Awareness, we see firsthand how the holidays can amplify emotions—both the good and the hard. Whether it’s navigating complicated family dynamics, managing financial pressure, juggling demanding schedules, or coping with grief and loss, the holiday season can be emotionally exhausting.
Understanding the challenges and knowing how to care for your mental health during this time is essential. Here are some common stressors, along with realistic ways to support your emotional well-being.
Why the Holidays Can Be Hard
High expectations
Perfect gifts, perfect meals, perfect memories—there’s a lot of pressure to make everything “just right.” When expectations rise, so does stress.
Demanding schedules
From school concerts and work parties to family gatherings, December fills up fast. Constant events leave little time for rest or reflection.
Financial strain
The holidays are historically expensive. Between gifts, travel, food, and activities, financial stress can hit hard—especially during a year that’s already tight.
Food and alcohol
Holiday gatherings often revolve around food and celebratory drinks. For people working on healthy choices or in recovery, navigating these environments can be overwhelming.
Social pressures
Not everyone has strong support networks. Some feel obligated to attend events with people they don’t connect with. Others face conflict, strained relationships, or isolation.
Loneliness
The holidays can highlight feelings of grief, separation, or lost connections—especially after the death of a loved one, a breakup, or life transitions.
Parenting stress
Parents often feel pressure to create a magical holiday for their kids. When juggling school schedules, childcare, or limited rest, this pressure can feel impossible.
How to Support Your Mental Health This Season
1. Prioritize self-care
Even a small reset matters. Take five minutes to breathe deeply, journal, stretch, step outside, or simply pause. These brief moments of calm help regulate your nervous system and replenish emotional energy.
2. Be realistic with expectations
You don’t have to do everything—and certainly not perfectly. Set compassionate expectations for yourself. Choose which traditions matter most and let the rest go.
3. Make a plan
Planning creates structure and reduces last-minute stress.
Think ahead about:
- What events you genuinely want to attend
- Your budget
- What tasks can be shared or simplified
- How much downtime you’ll need to stay grounded
Small decisions made earlier can prevent bigger stress later.
4. Move your body
Movement boosts mood, reduces tension, and regulates sleep. A short daily walk, stretching, or light exercise can make a meaningful difference in your mental health—especially in darker, colder months.
5. Be mindful of alcohol
Alcohol may feel comforting in the moment but can intensify anxiety, depression, and sleep disruption afterward. If limiting intake is hard, consider bringing a supportive friend into your plan—or opting for non-alcoholic alternatives.
6. Nourish your body
Food fuels your brain. Skipping meals, overindulging, or relying heavily on sugar and caffeine can impact mood and energy. Mindful eating doesn’t mean perfection—it means gentleness, balance, and listening to your body.
7. Set boundaries
Your time and energy have value.
It’s okay to say:
- “I’m not able to attend this year.”
- “I need some quiet time.”
- “Let’s keep gifts simple.”
Boundaries protect your mental health and allow you to enjoy the holidays on your terms.
8. Get the sleep you need
Sleep is essential to emotional well-being, yet it’s often the first thing sacrificed during busy months. Create a calming bedtime routine and limit screen time before bed.
9. Connect with support
Asking for help is a strength—not a weakness. Whether you need a listening ear, professional support, or crisis help, you deserve to feel heard and supported.
If You're Struggling, You're Not Alone
The holidays can stir up deep emotions, old wounds, and unspoken pressures. You never have to navigate that alone.
Text HOPELINE™ to 741741
Available anywhere, anytime, about any type of challenge or struggle.
WI-based. Free. Confidential.
Over 2,700 trained crisis counselors available 24/7.
Final Thoughts
With awareness, planning, and compassionate boundaries, the holidays don’t have to drain you—they can become a season of meaning, connection, and rest. Whether you spend this time with family, friends, coworkers, or quietly on your own, you deserve peace and support.
Take care of yourself this season. Your well-being matters—today, through the holidays, and always.
If you or someone you know is struggling, please remember: help is always available.
Text HOPELINE™ to 741741
for free, confidential, 24/7 support.
Together, we can create more stories of resilience, recovery, and hope.