Therapist Tips: Tackle your holiday stress
7 ways to feel better and improve your mental health
With the election and Thanksgiving in our rearview mirrors, and Christmas just days away, many feel the weight of the holidays bearing down.
Competing demands – social obligations, end-of-year deadlines, and personal expectations – can quickly lead to emotional and physical burnout and holiday depression.
If it’s any consolation, we’re here to tell you: You are not alone.
In this blog, we’ll break down what it is about this time of year that causes stress and tell you how to identify your triggers. We’ll also show you some actionable coping strategies and resources you can implement right away.
Understanding Holiday Stress
Nearly nine out of ten US adults describe feeling overwhelmed during the holiday season.
The holidays bring a unique set of challenges that can impact our mental well-being. Beyond the surface-level hustle of shopping and decorating, many people struggle with deeper emotional stressors like:
Feelings of grief and loss, especially when cherished traditions remind us of loved ones no longer present
Mounting financial pressures as gift-giving and celebratory events strain budgets
Intertwined stress, such as recovering from a natural disaster
Complex dynamics of family gatherings, where conversations about identity, politics, and personal values can create tension
With these elements combined, it's clear why this "festive" season often feels overwhelming.
So, what can you do to manage your mental health?
Keep reading for 7 Strategies for a Calmer Holiday Season
Tips for Better Mental Health During the Holidays
Set Clear Boundaries and Stick to Them: Decide in advance how much time you'll spend with family and communicate your limits respectfully. Practice saying "no" to additional commitments that may drain your energy, but don’t isolate yourself.
Practice Self-Care: Do something, no matter how small, for yourself each day. When you do attend celebrations, try not to overindulge in drinking or eating to escape your stress.
Make a Plan for Difficult Conversations: Connect with allies or supportive family members before attending potentially challenging gatherings. Prepare responses for sensitive topics around identity, politics, and personal values. For example, using "I" statements like "I feel uncomfortable when..." to express your feelings. Plan breaks or "timeout" moments when discussions become heated, and know it's okay to leave situations that become hostile or discriminatory.
Practice Financial Wellness: Set and stick to a realistic holiday budget. Consider meaningful alternatives like homemade gifts or shared experiences. Resist the urge to conform to trends and traditions that aren’t important to you, especially those on social media.
Practice Gratitude: Remember the true meaning of the holiday season and set aside time each day to reconnect with yourself or a higher being. Be careful about consuming media that makes you feel inadequate or encourages overconsumption.
Honor Grief and Emotions: Holidays and grief may go hand-in-hand. It’s important to allow space for complex feelings about family dynamics and loss. Create new traditions that value both your current relationships and honor your loved ones who have passed on.
Maintain Personal Power: Remember you can't control others' beliefs or behaviors, only your responses. Stay grounded in your own values while remaining open to respectful dialogue, and choose activities and traditions that align with your true self. Surround yourself with people who accept and celebrate who you are.
Virtual Counseling for Holiday Stress
The holidays can stir up a lot of emotions. Having someone to talk to during this busy season isn't just helpful, it can be a game-changer. Here at Building Resilience Counseling Services, we make individual therapy simple and accessible with 100% online therapy for North Carolina residents.
We accept most group insurance plans, private pay, and Medicare Part B.
Don’t wait for the new year – let's connect for a free 15-minute conversation to see if we might be a good fit for you.
Additional Resources for Holiday Wellness
Looking to dive deeper into managing stress at the holidays? We've rounded up these helpful resources from trusted mental health organizations:
Stress, politics and the holidays [American Psychological Association]
Avoiding Holiday Stressors: Tips for a Stress-Free Season [National Alliance on Mental Illness (NAMI)]