The holidays are a time for celebrating and spending time with loved ones, but this season is also stressful for 89% of people. People say concerns about money, missing loved ones, and family conflict weigh on their minds during the holiday season. Here’s a look at how the holidays affect mental health and some practical advice for what to do about it.
Challenges of the Holidays on Mental Health
The holiday season isn’t always the idyllic time depicted in movies and on TV. For many, it brings unique challenges that can take a toll on mental health. Below are some of the most common difficulties people face.
Stress and Pressure
The holidays often come with heightened expectations. Whether it’s finding the perfect gift, hosting a flawless gathering, or meeting family obligations, the pressure to make everything “perfect” can be overwhelming.
In addition, gift-giving, traveling, and holiday events can lead to overspending, creating stress about managing finances.
And balancing work, social commitments, and family gatherings can leave little room for rest or self-care.
If you’re not skilled at coping with stress, the pressures of the season can add up quickly.
Loneliness and Isolation
Not everyone celebrates with loved ones. Some people are estranged from family members, live far away from loved ones and can’t travel, or are coping with grief and loss. For these people, the holiday season can amplify feelings of loneliness.
Seasonal Affective Disorder
The winter months coincide with shorter days and reduced sunlight, which can trigger or worsen symptoms of Seasonal Affective Disorder (SAD).
Common symptoms of SAD include low energy, difficulty concentrating, and feelings of sadness or hopelessness.
The festive atmosphere may create additional pressure to feel cheerful, deepening feelings of disconnection for those affected.
Overwhelm and Burnout
The sheer amount of holiday activity can lead to emotional and physical exhaustion. And many people feel guilty for needing downtime, so they don’t take the time they need for themselves, compounding feelings of exhaustion.
Recognizing Warning Signs of Holiday Stress
How do you know when the holidays are getting to you? Here are some warning signs to watch for:
- Physical Symptoms. Holiday stress often manifests in the body, even before we recognize it emotionally. It can look like sleep changes like fatigue, insomnia, or oversleeping, or physical tension, like headaches or stomach issues.
- Emotional Symptoms. The emotional impact of the holidays can range from mild frustration to feelings of despair. You may feel irritable, anxious, sad, or even just have unexplained mood swings.
- Behavioral Changes. Shifts in behavior can signal that holiday stress is affecting your mental health. These behavioral changes may include withdrawal from others, appetite changes, procrastination, or inattention.
Tips to Protect Your Mental Health During the Holidays
Chances are you’re in tune enough with your body and feelings to know when the holiday season does feel right for you. And there’s no doubt it can be stressful. Here are some practical things you can do to protect your mental health during the holidays so you can have the best season for you:
- Set Boundaries. Protect your time and energy by saying no. It’s okay to decline invitations or requests that feel overwhelming, and you don’t have to give a reason. “No” is a complete sentence. Also, if certain conversations or dynamics are triggering, set boundaries around those topics or interactions.
- Prioritize Self-Care. Taking care of yourself comes first, even during the busy holiday season. Maintain consistent sleep, exercise, and meal patterns to keep your body and mind in balance. Set aside moments to relax and recharge, even on busy days. And remember that activities like meditation, journaling, or deep breathing can help manage stress and anxiety.
- Create a Budget. Most people don’t have unlimited resources. Decide how much you can spend on gifts, travel, and events before the season starts, then stick to it.
- Stay Connected. If you’re feeling lonely, connect with friends, neighbors, or community groups. Also, consider sharing your feelings with a trusted friend or family member who can listen without judgment.
- Practice Gratitude. Reflect on what brings you joy, even in small ways, like a warm drink or a quiet evening in front of the Christmas tree.
- Embrace Flexibility. Accept that the holidays don’t have to be flawless. Embrace the imperfections, and create new traditions if old ones no longer fit your lifestyle or circumstances.
Let All Counseling Help
The holidays aren’t happy times for everyone. If you find yourself struggling during the holiday season, it’s okay to seek help. All Counseling’s therapist directory can help you connect with a mental health professional who will listen to your needs and guide you through challenging times. Visit the directory today to find the therapist who’s right for you.
