5 Ways to Protect Your Mental Health During the Holiday Season
The holiday season brings twinkling lights, festive gatherings, and cultural expectations of joy and togetherness. But for many, this time of year also brings anxiety, depression, complicated family dynamics, and overwhelming stress. At our clinic, we see a significant uptick in clients struggling during November and December so you're not alone if the "most wonderful time of the year" feels anything but wonderful.
Here are some tips to help you this upcoming holiday season:
1. Set Clear Boundaries (and Practice Saying Them) The holidays often comes with social obligations that drain rather than energize us. This year, give yourself permission to decline invitations, limit time at gatherings, or skip traditions that no longer serve you.
Practice scripts like:
"I won't be able to make it, but I appreciate the invitation."
"I can stay for an hour, but then I'll need to head out."
"I'm keeping my schedule light this year”
Remember: Boundaries aren't mean, they're necessary. People who respect you will understand.
2. Create New Traditions That Honor Your Needs Who says you have to repeat the same traditions every year? If certain rituals trigger stress, grief, or negative feelings, consider creating new ones that feel authentic to where you are now.
This might look like:
A quiet dinner with chosen family instead of a large gathering
A nature walk on Christmas morning instead of gift exchanges
Volunteering instead of attending parties
Asking others to contribute or bring things to eat instead of cooking an elaborate meal all on your own.
Your traditions should serve you, not the other way around.
3. Manage Expectations (Yours and Others') The gap between our expectations and reality is often where disappointment lives. The holidays won't be perfect. Family members won't suddenly change. Your mental health challenges don't pause for December.
Try this reframe:
Instead of "This should be the best day ever" → "I'll do my best and that's enough"
Instead of "Everyone will get along" → "I can only control my own reactions"
Instead of "I need to make everyone happy" → "I'm responsible making everyone happy"
Lower expectations aren't pessimistic, they're realistic and protective.
4. Maintain Your Routine (Especially Sleep and Movement) Holiday schedules can throw off the routines that keep us regulated. Late nights, irregular meals, less exercise, and disrupted sleep all impact mental health.
Protect these basics:
Keep a consistent sleep schedule when possible
Continue any exercise or movement practices
Maintain therapy appointments
Limit alcohol, which can worsen anxiety and depression
The holiday season is temporary. Your routine is your anchor.
5. Plan for Difficult Moments Rather than hoping difficult moments won't happen, prepare for them. This isn't pessimistic, it's empowering.
Create a plan:
Identify your triggers (certain relatives, topics, locations)
Have an exit strategy from gatherings
Prepare grounding techniques (deep breathing, 5-4-3-2-1 method, rule of 5)
Know who you can call for support
Give yourself permission to leave early or skip events
Having a plan reduces anxiety because you know you can handle what comes.
The holidays don't have to look a certain way to be meaningful. If you're struggling, please know that support is available. We here at Blue Mind Mental Health Services are here to help you navigate this season with tools, strategies, and compassionate understanding. You deserve support, not just during the holidays, but always.
