How to Protect Your Mental Health During the Holidays

Nov 18

DISCLAIMER: This post is for informational purposes only and is not a substitute for professional mental health care or medical advice. Reading this does not create a therapist–client relationship. If you are in crisis or need immediate help, contact 988.

When the Holidays Feel Heavier Than Expected

The holiday season is often described as “the most wonderful time of the year,” but for many people, it can feel anything but. Between family expectations, financial strain, travel, and disrupted routines, it’s common for stress and anxiety to rise this time of year. In fact, surveys show that most Americans report increased holiday stress, especially tied to time pressure, finances, and family dynamics (American Psychological Association).

Even when you want to enjoy the season, you might notice tight shoulders, trouble sleeping, or a sense of emotional fatigue creeping in. If this sounds familiar, you’re not alone. Many people find that the holidays amplify existing pressures—especially when juggling work, relationships, and personal well-being. The good news is that with awareness and a few small, intentional choices, it’s possible to move through the season with more ease and self-compassion.

Why the Holidays Can Be So Stressful

Holiday stress can come from many directions. The pressure to create perfect gatherings, find meaningful gifts, or maintain family traditions often leads to unrealistic expectations — for yourself and others (Mayo Clinic). Social media can intensify this by showing carefully curated “highlight reels” that make it easy to compare your real life to someone else’s filtered version of joy.

On a deeper level, the season can stir up feelings of loss or loneliness. You may be reminded of people who are no longer here or of relationships that have changed over time. These emotions are completely valid — grief and gratitude often coexist during the holidays (Harvard Health).

Physiologically, stress can take a real toll. When you’re overwhelmed or sleep-deprived, your body releases more cortisol, which can increase irritability, worry, and muscle tension (Cleveland Clinic). That’s why slowing down and tending to your emotional and physical needs is so important — especially during a time of year that encourages constant activity.

Simple Ways to Support Your Mental Health This Season

1. Lower Your Expectations

One of the kindest things you can do is let go of perfection. Your holidays don’t need to look like a movie or match what you see online. Focus on what’s meaningful to you—not what you think you “should” do. Reducing internal pressure can improve mood and reduce holiday-related stress (American Psychological Association).

2. Maintain Routines

Even if your schedule shifts, try to keep a loose routine. Consistent sleep, balanced meals, and short moments of rest help stabilize your mood and energy levels. Quality sleep in particular supports emotional resilience and reduces stress (National Sleep Foundation). Did you know you can give yourself ‘social jet lag’ by going to bed too late?

Short walks outside — even just ten minutes — can also boost mood, reduce cortisol, and help regulate the nervous system (American Psychological Association). Consider making a holiday routine for yourself that includes some walks or other movement.

3. Set Clear but Gentle Boundaries

You don’t have to say “yes” to every event, tradition, or responsibility. Setting boundaries reduces emotional exhaustion and helps protect mental well-being (Frontiers in Psychology). Boundaries might look like:

limiting time with certain people
leaving events early
choosing quieter days between busy ones

Saying “no” isn’t selfish — it’s a way to honor your limits so you can show up more authentically where it matters.

4. Practice Self-Compassion

When you feel stretched thin, pause instead of pushing through. Offer yourself the same understanding you’d give a close friend. Self-compassion is linked to lower stress, better emotional regulation, and greater resilience (Neff, 2003).

A simple practice:

Place a hand on your chest (even if this seems silly, just try it out!)
Take a slow breath
Say to yourself, “This is a lot. It’s okay to take care of myself.”

Small acts of kindness toward yourself make a meaningful difference—especially during a demanding season.

Conclusion

The holidays can bring a mix of joy, pressure, nostalgia, and stress—and it’s completely normal if this season feels heavier than you expected. By slowing down, setting gentle boundaries, and offering yourself compassion, you can create a little more space to breathe. Remember that you don’t have to do everything or feel a certain way for this time of year to be meaningful. Small choices to care for your well-being can help you move through the season with steadiness, intention, and a bit more ease.

References

American Psychological Association. “Even a Joyous Holiday Season Can Cause Stress for Most Americans.” APA, 30 Nov. 2023, https://www.apa.org/news/press/releases/2023/11/holiday-season-stress.

Cleveland Clinic. “Cortisol.” Cleveland Clinic, 2025, https://my.clevelandclinic.org/health/articles/22187-cortisol.

Frontiers in Psychology (Pluut, H.). “Not Able to Lead a Healthy Life When You Need It the Most: Emotional Exhaustion, Blurred Boundaries and Lifestyle Behaviours.” Frontiers in Psychology, vol. 11, 2020, https://pmc.ncbi.nlm.nih.gov/articles/PMC7786197/.

Harvard Health Publishing. “Coping with Grief and Loss During the Holidays.” Harvard Health, 2011, https://www.health.harvard.edu/blog/coping-with-grief-and-loss-during-the-holidays-201112244028.

Kelly, Laurel. “Housecall: 10 tips for coping with holiday stress.” Mayo Clinic, 2019, https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress/art-20047544.

National Sleep Foundation. “Sleeping Well During the Holidays.” National Sleep Foundation, 2024, https://www.thensf.org/sleeping-well-during-the-holidays/.

Neff, Kristin D. “Self-Compassion: An Alternative Conceptualization of a Healthy Attitude Toward Oneself.” Self and Identity, vol. 2, no. 2, 2003, pp. 85–101. Taylor & Francis Online,https://doi.org/10.1080/15298860309032.