While we often picture the holidays as a time to slow down and reconnect, they’re often a whirlwind. We asked the experts at The Center for Treatment of Anxiety & Mood Disorders for their tips for a calmer holiday season.
Q: Why can the holidays be emotionally challenging, even when they seem like they should be joyful?
The holidays bring many expectations. People often feel pressure to be cheerful, manage complicated family dynamics, spend more money than usual, or juggle an overloaded schedule. For some, this time of year also brings up grief, loneliness, or reminders of difficult memories. When stress and emotions build up all at once, it can take a toll on mental health. Recognizing that these reactions are common is an important first step toward taking care of yourself.
Q: How can someone set healthier boundaries during holiday gatherings?
Boundaries help protect your time, energy, and well-being. This can mean limiting how long you stay at a gathering, stepping away when conversations become uncomfortable, or declining invitations that feel overwhelming. Planning these limits ahead of time makes them easier to hold onto.
Q: What are some realistic ways to manage stress?
Small habits can make a big difference. A short walk, mindful breathing, journaling, or even taking a few quiet minutes alone can help you to reset. It’s also important to notice the signs of stress, such as irritability, headaches, or difficulty focusing. Making adjustments early can prevent burnout. Try building in predictable moments of rest throughout the season rather than waiting until stress becomes overwhelming.
Q: How can people cope with feelings of loneliness during this time of year?
Loneliness often feels sharper during the holidays when others appear to be surrounded by friends or family. Connecting with chosen family, attending community events, volunteering, or participating in virtual gatherings can help create a sense of belonging. Reaching out to one or two supportive people, can reduce isolation. If loneliness is impacting your sleep, appetite, or daily functioning, speaking with a therapist can offer additional support.
Q: What can help if family conflict is part of the holiday season?
Conflict is common, especially when people with different values, histories, or communication styles come together. Preparing talking points, identifying topics to avoid, and setting a clear exit plan can help reduce tension. It may also be helpful to remind yourself that you do not need to solve long-standing family issues in a single holiday gathering. Focusing on neutral activities, taking breaks, and practicing grounding skills can keep interactions more manageable.
Q: How can someone stay connected to healthy routines?
It is understandable that schedules shift in December, but consistency helps stabilize mood and energy. Aim to keep one or two routines steady, such as going to bed at a regular time, eating a balanced diet, or continuing movement practices you enjoy. You do not have to do everything perfectly. The goal is to keep a gentle structure in place, so the rest of the season feels more balanced.
Q: How can I support children and teens during the holidays?
Young people often feel holiday stress too, even if they show it differently. Giving them space to talk about their feelings, creating predictable schedules, and building in downtime can help. Letting kids know it is normal to experience mixed emotions makes it easier for them to speak up when they need support. If your family has experienced recent changes or loss, a therapist can help guide these conversations.
Q: When is it important to seek professional support?
If you notice changes in sleep, appetite, mood, or daily functioning that last more than a couple of weeks, reaching out to a mental health professional is a good next step. Therapy is a space to process stress, develop coping strategies, and receive personalized support throughout the season.
Q: What is the most important thing to remember about mental health during the holidays?
You do not need to meet holiday expectations at the expense of your well-being. The season is easier when you give yourself permission to set limits, ask for help, and prioritize what matters most to you. Small, intentional choices can help you feel more grounded and supported this season.