The holiday season and mental health: Tips for managing stress and staying healthy

The holiday season is often seen as a time of joy, celebration, and togetherness. But for many people, it can also bring added stress, anxiety, and even feelings of loneliness. From the pressure of gift-giving to the expectations of family gatherings, it’s easy to feel overwhelmed. Mental health struggles can be especially tough when everything around you seems to be focused on happiness and cheer.

If you find yourself feeling stressed, anxious, or low during the holidays, you’re not alone. In fact, a 2021 survey found that 3 in 5 Americans feel that their mental health is negatively impacted by the holidays, and it’s important to acknowledge them without guilt. The good news is that with a few practical strategies, you can manage your mental health and still enjoy the season in a way that feels right for you.

Here are some helpful tips for staying mentally healthy during the holidays:

Tips for managing the holiday season and mental health stress

Continue to prioritize your healthy habits

No matter what your holiday plans look like, sticking to the healthy habits you've established can help you better manage any added stress or challenging emotions that come up this season. Make sure to carve out time each day for something that nourishes you—whether it’s taking a walk, reading, or enjoying a creative hobby like drawing or knitting. Prioritize getting enough sleep, eating balanced meals, and staying active. When you feel good physically, you’re better equipped to manage stress and keep your mental health in check.

Set realistic expectations

It’s easy to get caught up in the "perfect holiday" narrative—whether it’s hosting a flawless dinner, finding the perfect gift, or recreating the holiday magic of your childhood. But the reality is, no holiday season is perfect. There will be hiccups, surprises, and moments that don’t go according to plan. Instead of striving for perfection, focus on what you can realistically handle. Set small, achievable goals, and give yourself permission to let go of unrealistic expectations.

Know it's ok to say no

The holiday season is filled with invitations—parties, family gatherings, volunteering opportunities—and it can feel like you’re expected to say yes to everything. But overcommitting can lead to burnout and anxiety. Remember, it’s okay to say no to events or obligations that don’t align with your needs or values. Setting boundaries is a vital part of self-care, and protecting your energy will help you be more present and less stressed.

Accept your feelings

Because of the range of emotions that the holidays can inspire, it can be helpful to remember that acceptance is key. Passing judgment or feeling frustrated at emotions is likely to only complicate things — instead, give yourself compassion and accept whatever emotions are brought upon by holiday festivities.

Connect with those you love

A social support system has been shown to reduce mental health problems such as stress, depression, and anxiety. Reaching out to friends and family members can provide much-needed emotional support and general socialization, which can be helpful if the holidays bring up a sense of loneliness or isolation.

Be kind to yourself

The holiday season can be a time of reflection, and sometimes that brings up feelings of self-criticism. But be gentle with yourself. You’re doing the best you can. Take moments to celebrate small victories and show gratitude for what you have, whether it’s your health, your family, or your resilience. Self-compassion can help alleviate stress and encourage a positive mindset.

Discussing mental health and the holiday season is an important way to acknowledge that everyone’s experiences vary and that needs can differ from year to year. For those living with mental health conditions, clinical trials may be an option for finding a treatment plan that works for you — use the button below to get started.