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Navigating Mental Health During the Holiday Season

 Abstract

The holiday season is often portrayed as a time of joy, connection, and gratitude; however, for many individuals, it can also heighten stress, loneliness, and emotional distress. This article explores the psychological factors contributing to seasonal mental health challenges and offers evidence-based coping strategies. Drawing upon research in cognitive-behavioral therapy (CBT), mindfulness, and interpersonal neurobiology, it provides practical guidance for managing anxiety, depression, grief, and family-related stressors during the holidays. Resources and crisis support options are included to promote safety and well-being.

Introduction

The holidays can be emotionally complex. While some experience excitement and warmth, others report feelings of sadness, anxiety, or isolation (American Psychological Association [APA], 2023). Financial pressure, family conflict, grief, or unrealistic expectations can all amplify mental health symptoms. According to the National Alliance on Mental Illness (NAMI, 2022), 64% of individuals with a diagnosed mental illness report worsening symptoms during the holiday season. Recognizing and addressing these emotional patterns is crucial to maintaining mental health and preventing relapse or crisis.

Common Mental Health Challenges During the Holidays

1. Increased Stress and Anxiety

Scheduling demands, travel, and social expectations often lead to emotional exhaustion. Those who experience social anxiety or perfectionism may feel heightened distress when attending gatherings or hosting events (Kroenke et al., 2019).

Example: A teacher juggling grading deadlines and family expectations reports difficulty sleeping and irritability, common indicators of heightened stress reactivity.

2. Depression and Loneliness

For individuals coping with grief, loss, or social isolation, the emphasis on family togetherness can intensify feelings of sadness or exclusion. Seasonal Affective Disorder (SAD), associated with reduced sunlight exposure, can also exacerbate depressive symptoms (Melrose, 2015).

3. Grief and Holiday Triggers

Holidays often serve as reminders of absent loved ones. Rituals like setting an empty chair or lighting a candle can be healing but may also resurface unresolved grief.

Example: A widow describes feeling both comforted and overwhelmed when decorating her tree with her late spouse’s ornaments.

4. Family Conflict and Boundary Strain

Family gatherings can reactivate old patterns of conflict, particularly when dealing with issues like addiction, differing values, or unmet expectations. Setting boundaries is an essential act of self-care (Brown, 2018).

Evidence-Based Coping Strategies

1. Pause – Observe – Respond

Adapted from mindfulness and polyvagal-informed therapy, this technique encourages individuals to slow their physiological stress responses.

  • Pause: Take a slow, conscious breath before reacting.

  • Observe: Notice body sensations and thoughts without judgment.

  • Respond: Choose a value-aligned, compassionate action instead of reacting impulsively.
    This approach promotes emotional regulation and helps maintain connection during high-stress interactions (Porges, 2017).

2. Grounding and Somatic Regulation

Engage in sensory grounding: notice five things you can see, four you can touch, three you can hear, two you can smell, and one you can taste. Somatic Experiencing techniques, such as gentle movement or weighted blankets, can calm the autonomic nervous system (Levine, 2015).

3. Cognitive Reframing

Challenge unhelpful thoughts like “Everything has to be perfect” or “If I don’t go, they’ll be mad at me.” Replace them with balanced alternatives such as “Good enough is enough” or “It’s okay to say no.” CBT research shows reframing reduces depressive and anxious symptoms (Beck, 2011).

4. Connection and Meaning-Making

Plan intentional moments of connection,
even virtually. Volunteering or donating to a cause can restore a sense of purpose and belonging (APA, 2023).

Example: A client who felt isolated found fulfillment volunteering at a local animal shelter during Christmas week.

5. Create a Realistic Plan

  • Budget time and money carefully.

  • Simplify traditions that no longer serve your mental health.

  • Schedule rest days between commitments.

  • Communicate boundaries early to prevent resentment.

When the Holidays Resurface Trauma or Loss

For trauma survivors, sensory reminders (music, scents, or specific foods) can trigger flashbacks or anxiety. Preparing a personalized grounding toolkit such as lavender oil, music, or a safe person to call who can provide comfort. Engaging in therapy during this season can also support emotional processing and boundary-setting.

Practical Resources and Crisis Support

ResourceDescriptionContact
988 Suicide & Crisis Lifeline24/7 free emotional support for suicidal thoughts or distressDial 988
NAMI HelplineMental health information, referrals, and peer support1-800-950-NAMI (6264)
SAMHSA HelplineSubstance use and mental health treatment locator1-800-662-HELP (4357)
Crisis Text LineText support for emotional crisisText HOME to 741741
Therapy AppsCalm, Headspace, Insight Timer, and Better Help offer guided mindfulness and teletherapy optionsApp stores


The holiday season can evoke both celebration and stress. Understanding emotional triggers, setting healthy boundaries, and practicing self-compassion can significantly improve resilience. As mental health professionals and community members, it is vital to normalize conversations about emotional well-being during this time. With preparation, support, and practical tools, individuals can find balance, connection, and meaning, even amidst seasonal chaos.

References

American Psychological Association. (2023). Stress in America™: Holiday stress report. APA. https://www.apa.org/news/press/releases/stress/2023/holiday-stress

Beck, J. S. (2011). Cognitive behavior therapy: Basics and beyond (2nd ed.). Guilford Press.

Brown, B. (2018). Dare to lead: Brave work. Tough conversations. Whole hearts. Random House.

Kroenke, K., Spitzer, R. L., Williams, J. B. W., & Löwe, B. (2019). An ultra-brief screening scale for anxiety and depression: The PHQ–4. Psychosomatics, 50(6), 613–621. https://doi.org/10.1176/appi.psy.50.6.613

Levine, P. A. (2015). Trauma and memory: Brain and body in a search for the living past. North Atlantic Books.

Melrose, S. (2015). Seasonal affective disorder: An overview of assessment and treatment approaches. Depression Research and Treatment, 2015(178564). https://doi.org/10.1155/2015/178564

National Alliance on Mental Illness. (2022). Survey: Mental health during the holidays. NAMI. https://www.nami.org

Porges, S. W. (2017). The pocket guide to the polyvagal theory: The transformative power of feeling safe. W. W. Norton & Company.

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