10 Ways to Protect Your Mental Health During the Holidays

Clinical Contributor to this blog:

Eva Y. Prieto, PhD, RN, AMB-BC
Director, Health Promotion and Disease Management

Holidays can be fun. They can also stir up feelings of anxiety, stress, or even depression. Many people struggle to cope with intense emotions during the holiday season. Preparing for these feelings can help prevent them from overpowering you.

Common Holiday Struggles

Remember: Many people experience increased anxiety or stress during the holidays. A busy calendar can make you feel anxious, or your “social battery” might feel drained after too many parties. Some are grieving the loss of a loved one or the end of a relationship. Others experience complicated family dynamics or difficult childhood memories. Many people also struggle financially during this time of year. Others may have seasonal depression.

No one-size-fits-all magic cure exists for these strong feelings, but these time-tested tips can help you give yourself a mental and emotional break.

Tips for reducing holiday anxiety and stress

1. Manage expectations and plan ahead: It’s human nature to avoid thinking about something difficult, but try to plan ahead and set expectations (for yourself and family members) before the chaos of the holidays. Prepare for what you can control, and make sure you schedule “me time” to rest or do something fun that fills your cup.

2. Set boundaries/say “no”: Sometimes, improving our holiday experience is as simple as setting boundaries. You do not owe anyone your time, and only you know how to best protect your peace of mind. Say “no” to attending a family or workplace holiday event if you need to for your mental health! You do not have to do anything that will make the holidays harder for you.

3. Take breaks (mental and physical): We all need to rest. Commit to taking 10-15 minutes of quiet time throughout the day to reset mentally or exercise. Our bodies heal when we rest and give our busy minds time to relax.

4. Maintain a somewhat regular schedule for sleeping, eating, and exercising. With the hustle and bustle of the holidays, including travel, parties, shopping, etc., it’s easy to lose track of our everyday routines. You may not be able to avoid disruptions to your daily schedule, but if you try to stay on track, you’ll likely feel better. Set an alarm for bedtime, keep healthy snacks at home, and do meal prep. Also, try to schedule exercise on your calendar to support this routine.

5. Minimize social media: Social media can lead to false comparisons with others, which can increase negative feelings such as jealousy or loneliness. Don’t forget that what you see on social media has been carefully curated to show others. Nobody’s life is perfect; don’t believe everything you see! If you start feeling bad while on social media, stop scrolling and do something else, even briefly.

6. Control spending: During the holidays, it’s easy to get caught up in the spirit of giving. This can lead to overspending, which in turn can trigger feelings of anxiety, shame, or guilt. Plan for success by setting a budget for holiday meals and gifts and sticking to it. Share an experience instead of giving “things.” For example, you can spend a day at the park or attend a free, local event together. If your grocery bill is a worry, you can find free food resources to help with holiday costs.

7. Practice gratitude: When we feel down, it can be hard to see the lighter side of life. Make an effort to name one or a few things you are grateful for each day, especially when you are struggling mentally. Write them down or say them out loud, even if only in the mirror. Expressing gratitude regularly trains your brain to look for more things to be grateful for.

8. Enjoy the little things: Find something to take your mind off the holiday stress. Turn on festive music and go for a drive to admire the lights, watch your favorite holiday movie, or explore the creative side of the holidays, such as decorating, wrapping, baking, crafting, or making homemade gifts. Happy distractions can lift your mood.

9. Volunteer/help others: Giving to others feels highly rewarding. The holidays offer many volunteer opportunities. It’s a great way to get out of your own head and make a difference in your community. Donate food or gifts to a local food pantry, create holiday cards for a nursing home, or reach out directly to someone you know to offer assistance.

10. Connection is better than perfection: Part of the joy of the holidays is connecting with others, and that may look different for everyone. Don’t feel pressured to follow someone else’s traditions. Connect with your community in ways that feel right for you.

Be kind to yourself this holiday season. Only commit to what you handle mentally. Schedule some time for fun and for rest. Reach out for help if you need it.

Mental Health Support for Community First Members

Community First offers several resources for Members of all ages in need of mental health support. Members do not need a referral for mental health or substance use services.

Counseling/Therapy

Community First offers access to many contracted outpatient mental health professionals. You can search for a mental health provider by using our online directory or call Member Services at the number listed on your Member ID card for help making an appointment. If you have a Case Manager or Service Coordinator, you can also contact them directly.

Community First Health & Wellness Programs

Community First Members can join our focused Health & Wellness Program, Healthy Mind: Behavioral Health Program, at no cost, for help finding the right mental health professional and for other help and resources.