Navigating the Holidays with Anxiety and Depression
The holiday season is often presented as a time for joy, connection with family and loved ones, and celebrations. But for those who struggle with anxiety, depression, or other mental health concerns, it can be a time of greater feelings of sadness, worry, or isolation. The pressure to be cheerful, the financial strain of gift-giving, and the emotional weight of family dynamics can make this time of year overwhelming. Understanding how to manage these emotions can help create a more balanced and peaceful holiday experience.
Recognize and Accept Feelings
It’s common to feel conflicted during the holidays; movies, commercials, and social media show us we’re “supposed to” be joyful, happy people having fun celebrating with friends and family, while internally we struggle to meet these expectations. There can be numerous reasons why we experience loneliness, stress, or sadness, and don’t feel the “joy of the holidays” this time of year. Acknowledging our emotions, whatever they may be, can be the first step toward managing them. Suppressing feelings often intensifies them, while acceptance allows space for self-compassion and healing. And acceptance does not mean we have to “like” what we’re feeling, it simply means being able to say “this is how I feel right now, and while I may not like it, I can be ok regardless”.
Set Realistic Expectations
As mentioned above, the holidays are often portrayed as perfect. We feel like we have to buy the perfect gifts, have picture perfect home decor, or host (or attend) numerous perfect parties. Reality rarely matches those ideals, however, and chasing perfection can quickly lead to disappointments. Setting realistic expectations for gatherings, gifts, and personal energy levels can reduce stress and guilt. It’s okay if things don’t go as planned or if traditions need to change.
Prioritize Self-Care
Maintaining self-care routines is essential during busy holiday periods. Doing so gives you a stronger foundation to face an stress or difficult emotions that may arise during this time of year. Examples of ways to care for yourself during the holidays (and even year round) can include:
Getting enough sleep and rest
Eating balanced meals and staying hydrated
Taking breaks from social events when needed
Limiting time on social media
Engaging in activities that bring calm, such as reading, walking, or meditation
Small acts of self-kindness can make a significant difference in emotional well-being and help us tolerate difficult times more easily.
Manage Social and Family Pressures
Family gatherings can often be a source of stress or anxiety, especially when relationships are strained. Even time with friends can be a lot when we’re attending multiple events with acquaintances or “friends of friends” there too. Setting boundaries, such as limiting time spent at events or avoiding certain topics, can help maintain emotional safety. It’s also acceptable to decline invitations if they feel overwhelming.
Plan Financially and Emotionally
Financial stress is probably on of the top stressors during the holidays. We often feel a lot of pressure to spend freely in order to buy the best gifts for every person in your life. But there is a lot of truth to the old cliche “it’s the thought that counts”. Meaningful gifts don’t have to be expensive; heartfelt gestures, handmade items, or shared experiences often carry more value than material things. Creating a realistic budget and sticking to it can prevent guilt or regret later.
Create New Traditions
Old holiday traditions may bring pain or stress, for example if they were particularly tied to a person who is no longer here, or if they are reminders of darker times in our lives. Creating new one traditions can help foster a sense of renewal and allow us to reclaim the holiday season for ourselves. This can look like volunteering, spending time in nature, choosing to spend time with supportive friends instead of stressful family or even celebrating in other, more unconventional ways can help shift focus toward what truly matters: connection, gratitude, and peace.
Practice Mindfulness and Gratitude
Mindfulness helps anchor the mind in the present moment, reducing rumination and worry. Similar to self-care, it can help create a stronger foundation from which to deal with tough situations and painful emotions Simple practices like meditation, journaling, using our five senses to simply notice what is going on around us, or reflecting on small moments of gratitude can help cultivate calm and perspective.
Seek Support
Finally, remember you don’t have to spend this time alone. Reaching out for support can help ease feelings of isolation that this time of year can bring. Talking with trusted friends can help bring us a greater sense of connection, especially if we do not have family to celebrate with, or have chosen not to spend time with family. Joining a support group can be another way to feel less alone, and may even help you find others that understand the holidays are not always full of cheer and joy.
With these tips, I hope you can find a more peaceful, balance holiday season, however you choose to celebrate (or if you choose to not celebrate at all). And remember, if this time of year is especially difficult or painful, seeking professional help from a therapist can help provide additional perspective and comfort. Many mental health professionals offer additional resources during the holiday season and understand this time of year can bring up all sorts of emotions for everyone.