By Donna Ross, Ph.D.
Associate Professor, School of Health Sciences
People call the holidays the best time of year. There’s time to have get-togethers, follow fun traditions and catch up with friends.
But the holiday season isn’t easy for everyone. Money troubles, family tension, loneliness or the missing presence of a loved one who has died make this season tough. On top of that, juggling work, shopping and endless events leaves plenty of people overwhelmed by stress.
With Thanksgiving and Christmas coming soon, now is a good time to think about mental health. Taking care of yourself during the holidays does not mean avoiding celebrations. It means recognizing when things become stressful and making adjustments before those feelings begin affecting your mental health.
Why Can the Holidays Be Stressful?
Holiday stress hits from all sides. Families stretch their budgets thin, spend hours traveling or go to parties they’d rather skip.
Parents stress over buying presents, while caregivers take on even more duties than usual. For people who have lost family members or friends, holiday traditions can bring back memories and create feelings of sadness and grief. Living alone or being separated from family can also make this time of year difficult.
Social media adds another challenge. Pictures of decorated homes, expensive gifts ,and happy family gatherings on social media platforms may contribute to feelings of inadequacy and depression. It is easy to compare your circumstances with what others share online, even though those pictures rarely tell the whole story.
Stress may result in headaches, difficulty sleeping, irritability, fatigue or changes in appetite. Spotting these signs tells you when it’s time to stop, relax and take active steps to preserve your mental health.
Practical Ways to Protect Your Mental Health
It’s important to remember that you don’t have to do everything this holiday season. Consider skipping the parties you don’t want to attend, spending only what you can afford, and scaling back on extra gifts or activities. Pick a few traditions that you and your kids enjoy and leave the rest behind.
Sometimes, less really is more. Create a budget and spend within your means. To enjoy a debt-free holiday, make homemade gifts, host small gatherings or go to free activities.
Other steps to improve your mental health this holiday season include:
- Make time for yourself – Between shopping, cooking, traveling and family activities, personal time can disappear quickly. Even 15 to 20 minutes of quiet time, reading, walking or listening to music may help you relax. Taking a break is not selfish.
- Maintain a consistent sleep schedule, eat healthy meals and stay physically active – Holiday schedules may change, but getting enough rest and taking a short walk can help with stress and improve your mood.
- Set boundaries – Remember that you are not required to commit to each invitation. You can enjoy time with others without feeling obligated to meet everyone’s expectations.
- Stay connected – Loneliness can be especially difficult during the holidays. Call a friend, visit a neighbor, volunteer for a local organization or participate in a community activity.
If you are grieving, consider spending time with someone who understands what you are experiencing. You do not have to pretend to be happy.
When Should You Seek Additional Support for Your Mental Health?
Occasional stress or sadness during the holidays is common. However, ongoing feelings of hopelessness, anxiety, or sadness should not be ignored, particularly when they interfere with sleep, work, relationships, or daily activities.
Talking with a trusted friend, family member, counselor or healthcare provider may help. Mental health professionals can provide support and help individuals develop ways to manage difficult emotions.
For anyone experiencing a mental health crisis or thoughts of suicide, the 988 Suicide & Crisis Lifeline provides free, confidential support in the United States.
A Healthier Approach to the Holidays
The holidays do not have to be perfect to be meaningful. Spending time with loved ones, resting, remembering family traditions or simply enjoying a quiet day can be enough.
The holiday season is approaching, so pay attention to how you are feeling. Make room for activities you enjoy, recognize your limits and reach out when you need support. Protecting your mental health is just as important during the holidays as it is throughout the rest of the year.
About the Author
Dr. Donna Ross is an associate professor in the School of Health Sciences at the University, teaching undergraduate and graduate public health courses. She holds a Ph.D. in Public Health from Walden University.
Dr. Ross has a 20-year background in public health. Her research focuses on health disparities, women’s health, public health and healthcare policy. She has oversight for practicum research and won the University’s Excellence in Teaching Award in 2025.
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