Caring for Your Mental Health During the Holiday Season

Written by Victoria Allen, Resident in Counseling

The holiday season can bring joy and connection — but it can also be emotionally, financially, and socially overwhelming. Many people feel pressure to show up for others, spend money they don’t have, or maintain traditions that no longer feel supportive. Family dynamics, grief, loneliness, or unmet expectations can also surface this time of year and impact how you feel.

Along with the holiday demands, the colder months and shorter daylight hours affect the body and mind. Less sunlight can disrupt sleep, lower energy, and impact mood due to changes in our natural circadian rhythms. For some individuals, this shift can contribute to Seasonal Affective Disorder (SAD) or increased feelings of fatigue, sadness, or isolation.

You are not alone in feeling differently during this season.

This time of year, has challenges — and your mental health matters just as much as your responsibilities and traditions. Here are simple, supportive ways to take care of yourself and honor your emotional wellbeing during the holidays:

1. Set Realistic Expectations

Keep it simple. Do what feels manageable, not what feels “perfect.”

• Instead of hosting a big dinner, order take-out or ask guests to bring a dish.

• Choose one event to attend instead of trying to go to all of them.

2. Protect Your Boundaries

You can say no. Choose events, people, and activities that support your peace.

• Leaving a gathering early when you feel drained.

• Turning off notifications when you need downtime.

3. Keep Your Self-Care Routine

Stick to the basics. Sleep, eat regularly, move your body, and take breaks when you need them.

• Setting a bedtime reminder on your phone.

• Doing a 10-minute stretch or short walk during the day.

4. Practice Mindful Pausing 

Slow down. Take small pauses throughout the day to check in with yourself.

• Pausing in the car before going into a family gathering.

• Setting a timer on your phone every few hours to remind yourself to stop, breathe, and check in with your body.

5. Support Your Mood with Seasonal Change

Get light and movement. Spend a few minutes outside each day, or use a sun lamp if helpful.

• Sitting near a sunny window while having coffee.

• Parking farther away on errands so you naturally get a few extra minutes of movement and fresh air.

6. Choose Supportive Connection

Quality over quantity. Spend time with people who feel warm, kind, and safe.

• Using a calming playlist in the car to decompress after events.

• Meeting someone for coffee instead of a big gathering.

Closing Thoughts

The holidays don’t have to be perfect to be meaningful. You’re allowed to slow down, take care of yourself, and experience this season in a way that supports your mental and emotional wellbeing. Give yourself permission to rest, to set limits, and to choose what feels right for you.

You are doing your best, and that is enough.