How the Holiday Season Impacts Mental Health - 7 Ways to Protect Your Well-Being and Cope during the Holidays
- The Chasing Resilience Team
- Nov 14
- 3 min read
The holiday season is often described as “the most wonderful time of the year,” but for many people, it brings a mix of joy, pressure, overstimulation, and emotional strain. As therapists, we see a noticeable rise in stress, anxiety, family tension, financial worry, and burnout during November and December.
If the holidays feel complicated for you, you’re not alone. Below are 7 therapist-backed strategies to protect your mental health, stay grounded, and move through the season with more intention and less overwhelm.
1. Acknowledge That the Holidays Can Be Emotionally Mixed
The holidays can bring:
Memories of loss
Family conflict
Loneliness
Pressure to be “happy”
Sensory overload
Financial strain
Exhaustion
One of the most healing steps is simply naming what you’re feeling:
“This season brings up a lot for me, and that’s okay.”
Emotional honesty reduces shame and helps your nervous system settle.
2. Set Boundaries That Support Your Mental Health and help you cope during the holidays
You do not have to attend every event, explain every decision, or carry the emotional load of others during the holidays.
Helpful boundaries might include:
Limiting time at stressful gatherings
Saying “no” to extra commitments
Setting spending boundaries
Spending holidays in a way that feels meaningful for you
Leaving early if needed
Boundary reminders you can use:
“I’m choosing what’s manageable for me this year.”
“Thank you for inviting me — I’ll need to pass this time.”
3. Manage Holiday Expectations (Not the Social Media Version)
Social media often shows the curated version of holidays - perfect families, perfect meals, perfect outfits. Real life is different.
Try releasing:
Perfectionism
Forced happiness
Comparison
Pressure to “do it all”
Ask yourself:
“What would a meaningful - not perfect - holiday look like for me this year?”
This shift alone reduces stress significantly and can help you cope during the holidays.
4. Create Emotional Safety Plans for Family Gatherings
If family dynamics are stressful, plan ahead:
Identify safe people you can talk to
Choose a signal with a partner for breaks
Plan an exit strategy
Take intentional quiet time before and after events
Ground yourself in your values, not other people’s reactions
Your job is not to fix family dynamics - your job is to take care of yourself within them.
5. Prepare for Grief and Loss to Feel Heavier
The holidays often amplify grief - whether from the loss of a loved one, the loss of a relationship, or what the season “used to be.”
Small supportive, honourable practices:
Light a candle
Create a private ritual
Look at photos
Write a letter
Allow tears without judgment
You can feel grief and still have meaningful moments. Both can coexist.
6. Protect Your Nervous System from Overwhelm
The holidays are full of sounds, people, movement, travel, and disruptions to routine.
Try:
Taking 10-minute sensory breaks
Slow breathing (in for 4, out for 6)
Grounding with a warm drink
Gentle movement
Time outside
Going to bed earlier
These small practices keep your system regulated.
7. Reach Out for Support if the Season Feels Heavy and you need help to cope during the holidays
You don’t have to navigate the season alone. Therapy can offer:
A place to explore holiday stress
Tools for family boundaries
Support with grief
Anxiety reduction strategies
Emotional grounding before and after gatherings
The holidays are a lot - and support can make them feel more manageable.
Final Thoughts: It’s Okay if the Holidays Feel Hard
The holiday season doesn’t have to be perfect, productive, or emotionally effortless.
What matters most is:
Honouring your capacity
Protecting your peace
Creating moments of calm
Making choices based on what you need
If you’re seeking support during this time, you can reach out through our website to book a session.
Your well-being matters - during the holidays and all year long.
Check Out Our Worksheet
To help you put these strategies into practice, check out our Holiday Mental Health Worksheet - a simple tool to plan self-care, set boundaries, and stay grounded throughout the season.
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