The holiday season, often depicted as a time of joy and togetherness, can also bring feelings of stress, anxiety, and sadness for many people. Between financial pressures, increased social expectations, and memories of loved ones who are no longer present, it’s no surprise that mental health challenges can intensify during this time of year.
Understanding the factors that influence our mental health during the holidays and taking proactive steps to prioritize well-being can make a significant difference.
Why the Holidays Can Be Stressful:
Financial Pressures: The commercialization of the holidays often emphasizes gift-giving, elaborate meals, and festive decorations. This can place a financial strain on families and individuals, especially during times of economic uncertainty. A study by the American Psychological Association (APA) found that 89% of Americans report feeling stressed or overwhelmed during the holidays with financial stressors, lack of money, and buying gifts contribute to the highest percentage of stress.
Loneliness and Isolation: For those who are geographically distant from loved ones or grieving a loss, the holidays can exacerbate feelings of loneliness. Older adults and individuals who live alone are particularly at risk. According to the National Alliance on Mental Illness (NAMI), these feelings can be compounded by social media, where selected images of joyful gatherings can create a sense of inadequacy.
Increased Social Expectations: Holiday parties, family gatherings, and traditions can bring joy, but they can also lead to social anxiety and burnout. The pressure to meet family expectations or navigate strained relationships adds another layer of complexity.
Seasonal Affective Disorder (SAD): The shorter days and colder weather in winter months can trigger symptoms of SAD, a form of depression linked to changes in sunlight exposure. Symptoms include fatigue, low energy, and difficulty concentrating.
Practical Strategies for Mental Health During the Holidays:
Set Realistic Expectations: Rather than striving for a “perfect” holiday, focus on what is truly meaningful. Whether it’s spending time with loved ones or practicing traditions, prioritize quality over quantity.
Establish Boundaries: It’s okay to decline invitations or modify traditions that feel overwhelming. Communicate your needs to friends and family, and remember that saying “no” can be an act of self-care.
Create a Budget: Decide on a realistic budget for gifts, travel, and festivities. Consider how much money you can comfortably spend and stick to the amount, sticking to a plan can help reduce financial stress and prevent post-holiday regret. If purchasing gifts for everyone is difficult, consider having a Secret Santa or White Elephant exchange to reduce the number of items everyone needs to buy. You can also simply let people know you are unable to give gifts this year, there is absolutely no shame in being honest and true to your budget.
Practice Mindfulness: Engage in mindfulness exercises, such as meditation or deep breathing, to ground yourself in the present moment. Studies have shown that mindfulness can reduce stress and improve overall mental well-being.
Stay Active: Physical activity and working out can help combat feelings of stress and depression. Even a 20-minute walk outside can boost endorphins and improve mood.
Mood boost: Try to get as much sunlight as possible to boost your mood and regulate sleep, schedule outdoor exercise in the middle of the day when the sun is brightest. Vitamin D is an important vitamin that helps maintain energy levels and combat tiredness, it is made when the skin is exposed to the sun. If you can, work near a window throughout the day. Even supplying your home with warm, bright lighting can help improve your mood.
Seek Support: If you’re feeling overwhelmed, reach out to a trusted friend, family member, or mental health professional. Support groups, both in-person and virtual, can also provide a sense of connection and understanding.
Resources for Holiday Mental Health Support :
BetterHelp: Poderosa Rising has partnered with Better Help to offer three months of therapy to support your mental health journey. BetterHelp removes the traditional barriers to therapy to give everyone access to affordable and convenient mental health care 100% online. See the link for registration.
Crisis line: If you or someone you know is struggling, please seek help. For immediate help, contact the CHCS Crisis Team at (210) 223-7233, National Suicide Prevention Lifeline at 988, or text HOME to 741741.
Final Thoughts
The holidays don’t have to be perfect to be meaningful. By acknowledging and addressing the stressors of the season, you can create space for joy, reflection, and self-compassion. Remember, it’s okay to prioritize your mental health—it’s one of the greatest gifts you can give yourself and others this holiday season.
Sources
American Psychological Association. (2023, November). Nearly 9 in 10 U.S. adults feel stressed during the holiday season, poll finds. Retrieved December 16, 2024
McLean Hospital. (n.d.). McLean’s guide to managing mental health around the holidays: Experts share the best ways to manage if your days aren’t all merry and bright. Retrieved December 16, 2024
Written by: Deborah Gonzalez