How to Protect Your Mental Health During the Holidays — A Guide to Coping With Stress, Grief & Pressure
- The Summit
- 16 hours ago
- 4 min read
Why the Holidays Are Not Always “Merry & Bright”
The holiday season is often described as “the most wonderful time of the year.” But for many, it can be the most stressful, challenging, or even painful season of all.
A 2023 survey from the American Psychological Association (APA) found that 89% of U.S. adults say financial concerns, missing loved ones, and potential family conflict cause stress during the holidays — and 41% report their stress increases during this period compared with other times of the year. American Psychological Association+2MI Blue Daily
For individuals living with a diagnosed mental illness, the holiday season can be even tougher. The National Alliance on Mental Illness (NAMI) has found that 64% of people with mental illness report that their condition worsens around the holidays. NAMI+2SAMHSA
Another stress factor: a 2023 survey by the American Heart Association found that 79% of respondents overlook their own health needs during the holidays, often prioritizing others — making it harder to maintain healthy routines. American Heart Association
Given these pressures — from grief and loneliness to financial strain, disrupted routines, and unrealistic expectations — it’s no surprise many people struggle during the holidays. Below are practical strategies to help you protect your mental wellness during this busy season.
Practical Ways to Safeguard Your Mental Health During the Holidays
1. Acknowledge and Accept Your Feelings
It’s okay not to feel "jolly" this holiday season. Sadness, grief, anxiety, or even a mixture of emotions can surface, and that’s normal. Instead of judgment or denial, practice self-compassion. Accepting how you feel is the first step to coping.
2. Set Realistic Expectations & Boundaries
With constant holiday messaging about “perfect” celebrations, it’s easy to feel pressure to overcommit — financially, socially, emotionally. Prevent overwhelm by:
Creating a realistic holiday schedule and budget ✅
Saying no when invitations or obligations seem too much ✅
Letting go of "having to do it all" ✅
Limiting exposure to pressure-filled media and social comparisons ✅
3. Prioritize Self-Care & Healthy Habits
Your habits matter — especially now. Disrupted routines, lack of sleep, poor nutrition, or inactivity can worsen stress, anxiety, and mood. Instead:
Maintain a consistent sleep schedule
Eat balanced meals and stay hydrated
Get regular exercise, even short walks or stretches
Step outside for natural light — especially helpful if you experience mood shifts with the season (possible early sign of Seasonal Affective Disorder, which affects a portion of the population) Texas Health Resources
4. Manage Time, Money & Expectations
Financial strain and overspending are major holiday stress triggers. According to a recent survey, many Americans anticipate spending beyond their comfort zone during the holidays. GlobeNewswire
To reduce stress:
Decide ahead what you can afford — and stick to it ✅
Consider low-cost or meaningful gifts — time, experiences, acts of service, or handmade items often mean more than expensive gifts ✅
Try budget-friendly gift exchanges (e.g., Secret Santa) ✅
Focus on connection, not the price tag ✅
5. Embrace Connection & Reach Out
Loneliness and grief often deepen around the holidays — especially if a loved one is missing. Instead of withdrawing:
Reach out to friends, support groups, or community organizations ✅
Plan regular check-ins (calls, messages, visits) ✅
Consider volunteering or offering support to others; giving back can be healing and reaffirm community bonds ✅
If social media causes stress or comparison, take breaks — prioritizing real-life connection and grounding ✅
6. Reflect on What Really Matters — Your “MAP”
Holiday chaos can cloud what’s truly meaningful. Reflect on your core values — your “mission, aspirations, and purpose (MAP)” — to guide how you spend time, energy, and money.
Ask yourself:
What matters most to me this season?
What routines or habits reflect those values?
What can I let go of because it doesn’t serve me?
This clarity can help you make choices that align with your values — not just holiday expectations.
7. Know When to Ask for Professional Help
If stress, grief, or sadness persist beyond the holidays, or if you notice persistent changes in mood, sleep, appetite, or daily functioning, consider reaching out to a mental health professional. It’s a sign of strength to seek help when needed, not weakness.
Finding Support — Tools & Resources
The APA’s 2023 Holiday Stress Survey provides detailed data about holiday-related stress among U.S. adults. American Psychological Association
The Substance Abuse and Mental Health Services Administration (SAMHSA)’s blog on supporting mental health during holidays includes helpful coping strategies. SAMHSA
NAMI Westside Los Angeles and many other NAMI affiliates regularly publish guides for maintaining mental health during the holidays. NAMI Westside LA
These resources can help you recognize signs of distress, plan ahead, and access support.
Why Holiday Mental Health Matters
Ignoring mental health during high-pressure seasons can lead to burnout, worsening depression or anxiety, substance misuse, or physical health decline. On the other hand, being mindful — planning ahead, practicing self-care, and staying connected — can help you preserve your well-being, foster resilience, and even find peace and joy during the season.
Think of mental wellness as a long-term investment: small, consistent practices now can prevent serious issues later. During a time dominated by external expectations, tuning inwards to what you truly need can create lasting strength and balance.
Closing: Transforming the Holidays — Your Invitation from The Summit Sanctuary
At The Summit Sanctuary, we believe the holiday season can — and should — be a time of emotional safety, self-awareness, and genuine connection. We know that for many, this time of year brings grief, pressure, or loneliness — not just joy. That’s why we’re committed to providing resources, community, and support to help you navigate the season with compassion for yourself.
If you’re feeling overwhelmed this holiday season, we invite you to join our community at The Summit Sanctuary. Whether you’re seeking mindfulness resources, supportive conversation, or a safe space to process your emotions — you’re not alone. Visit our website [insert link] to discover tools, guided practices, and connection opportunities.
Take the first step toward a calmer, more centered holiday season — join The Summit Sanctuary today.
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