Staying Mentally Healthy During the Holidays: Practical Tips for Reducing Stress

November 27, 2024
Shannon Fennell
Therapy

The holiday season can bring joy, but it can also be stressful, especially for those living with mental health challenges. According to a study by NAMI, 64% of people with mental illness say the holidays make their conditions worse. The combination of heightened expectations, social pressures, and emotional triggers can create a difficult time for individuals and families coping with mental health issues.

Here are some strategies to help reduce stress and maintain good mental health during the holidays:

1. Acknowledge Your Needs

Take time to recognize what triggers stress—shopping, family dynamics, or certain events. Be kind to yourself and adjust plans to avoid situations that overwhelm you. Is it the pressure to attend multiple events? The stress of holiday shopping? The complexity of family dynamics? When you identify your triggers, you can take proactive steps to manage or avoid them. For example, if holiday shopping overwhelms you, consider online shopping or setting a budget to reduce financial stress. If family gatherings are emotionally taxing, allow yourself to limit your time or skip certain events.

2. Practice Gratitude

Reflect on what you’re grateful for and express appreciation to those who have supported you. Gratitude has been shown to improve mental health and shift focus away from stress.

3. Set Realistic Expectations

Holiday commercials often present an unrealistic picture of the “perfect” season. Be kind to yourself—family gatherings, gifts, and holiday events don’t need to be flawless. It’s okay to let go of perfection and focus on what feels manageable and meaningful.

4. Manage Your Time

Don’t overcommit. Make a schedule and prioritize what’s most important. It’s okay to say no to plans that don’t align with your mental or physical needs.

5. Set Boundaries

Family dynamics can be stressful, so it’s essential to establish clear boundaries. Limit your time with certain people or situations that cause distress if needed. Family gatherings can bring up old emotional wounds or trigger difficult conversations, especially about politics, relationships, or past family conflicts. Be proactive in setting emotional boundaries to protect yourself from getting caught up in these conversations. You don’t have to engage in discussions that make you uncomfortable or stir up negative emotions.

6. Practice Relaxation Techniques

Incorporate deep breathing, meditation, or progressive muscle relaxation into your daily routine. These can help calm your mind and reduce tension.

7. Exercise Regularly

Exercise releases stress-relieving hormones and improves mental and physical health. Whether it’s a walk, bike ride, or dance class, find an activity you enjoy and make time for it.

8. Prioritize Self-Care

Make time for activities that recharge you, such as reading, listening to music, or taking a quiet walk. It’s essential to regularly check in with yourself and ensure you’re giving yourself the care you need.

9. Eat Well

During the holidays, indulging in unhealthy foods is easy, but maintaining a balanced diet can help stabilize your mood. Focus on whole foods, like fruits, vegetables, plenty of protein, and fiber.

10. Get Enough Sleep

Lack of sleep can worsen symptoms of mental health conditions. Aim for a consistent, restful sleep to support your physical and psychological well-being.

11. Limit Alcohol and Drugs

While substances might seem like a way to relax, they often make stress and anxiety worse. If you’re struggling with substance use, seek help.

12. Spend Time in Nature

Nature has been shown to reduce stress. Spending time outdoors can help clear your mind and improve your mood, whether it’s a walk in the park or a hike.

13. Volunteer

Helping others can reduce feelings of isolation and provide a sense of purpose. Volunteering connects you to your community and helps shift the focus away from your struggles.

14. Seek Support

If you’re feeling overwhelmed, don’t hesitate to ask for support. Whether it’s a friend, family member, or mental health professional, talking about your feelings can provide relief. If you’re in crisis, you can call the National Suicide Prevention Lifeline at 1-800-273-8255 or call 988.

15. Maintain or Seek Therapy

If you already see a therapist, continue your sessions throughout the holidays. This is what we’re here for! If you’re feeling overwhelmed, consider contacting a professional for coping strategies.

The holidays don’t have to be a time of stress and overwhelm. By setting realistic expectations, prioritizing self-care, and seeking support when needed, you can navigate the season with greater ease and resilience.

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