Expert Q&A
5 Tips for Managing Holiday Stress
and navigating the winter blues.
Holiday messaging often emphasizes good cheer, family and friends. But even advertising this time of year has begun to acknowledge other common experiences, including grief, loneliness and financial stress.
If you’re feeling stressed this holiday season, you’re not alone:
- 9 out of 10 U.S. adults say they experience concerns during the holidays.
- 41% of U.S. adults say their stress levels increase around this time of year.
- 64% of individuals living with mental illness report worsening mental health conditions.
Family dynamics and financial pressures can contribute to the holiday blues. Difficult conversations around the dinner table can also create tension, stress and anxiety. Setting boundaries can be especially challenging if you’re already navigating anxiety or other mental health concerns.
Nostalgia and grief can bring up intense emotions, too.
“Many people grieve what the holidays used to be like, leading to feelings of sadness, stress or loneliness from social isolation,” said MK Sullivan, a licensed clinical social worker (LCSW) with Array. “The holidays can stir up reminders of loved ones who have passed away, or children being grown and out of the house. For some, the holidays aren’t filled with the same energy and community as before.”
Managing expectations and reminding yourself that the season is temporary can help. Sullivan shared additional strategies for taking care of your mental health when the holidays aren’t feeling quite so merry.
So, pause the “Jingle Bell Rock” and consider these five expert tips for navigating holiday stress.
1Feel the feels
“As far as grief goes, let yourself feel it,” said Sullivan. “Practice acknowledging what you’re feeling without judgment and not shying away from it. Remind yourself it’s okay to not be okay. There are ways to deal: moving your body, getting outside, connecting with people (or disconnecting if you feel you need to), or tapping into spirituality if that’s part of your life.”
Rather than pushing difficult emotions aside, give yourself space to acknowledge and experience them. From there, you can identify what you need and find healthy ways to cope.
2Set boundaries
Self-care can mean many things, but sometimes it’s as simple as being honest about what you need and letting go of unrealistic expectations.
“Self-care can look like setting boundaries, prioritizing yourself, and acknowledging your truth,” said Sullivan. “Focus on what you need and what is important to you.”
That might mean being more intentional about how much time you spend on social media, watching TV or following the news.
Boundaries can also help in your relationships. “That could be anything from asking for help with preparing meals for your family, so you aren’t feeling overwhelmed,” said Sullivan. “Or it could be telling your family that you are not open to chatting about how you are raising your children or political issues. Setting these expectations in advance can alleviate stress and pressure going into certain situations.”
Setting expectations ahead of time can make it easier to protect your well-being while still participating in the traditions and relationships that matter to you.
3Maintain healthy habits
Sullivan emphasizes the importance of the mind-body connection. Taking care of your physical health during the holidays can support your mental well-being, too.
Getting enough rest, staying hydrated and eating nourishing foods can help provide a foundation for overall wellness.
“Certain foods can really boost us like fruits and veggies, berries, leafy greens,” she added.
So, does that mean more fruitcake?
“It’s all about balance and intuitive eating,” said Sullivan.
Paying attention to what your body needs, and what brings you satisfaction and joy, can help you find a balance that works for you.
4Check in with yourself
Allowing yourself to feel emotions is important. It’s also useful to pay attention to how those emotions show up physically.
According to Sullivan, your body can provide valuable feedback when you’re around certain people or participating in certain activities. “It can help decide around whether it’s something you want to pull back from or lean into more,” she said.
Take a moment to check in with yourself before saying yes to every invitation or tradition. If an end-of-year activity or social obligation is adding more stress than joy, consider whether it’s something you can skip, shorten or approach differently.
5Maintain your therapy routine, or reach out for help if you need it
If you’re already in therapy, try to maintain your appointments even when your holiday calendar gets busy. Even a brief check-in can provide valuable support.
With a telehealth service like Array, virtual appointments can offer additional flexibility when you’re away from home, as long as you’re still located in the state where your clinician is licensed to provide care.
“Telehealth has completely changed therapy because it’s so accessible. When you’re wrapped up in the chaos of the holidays, pausing to talk with your therapist can make a big difference,” said Sullivan.
If you haven’t seen a therapist before, you don’t need to wait until the new year to reach out. Starting therapy during the holidays can provide support during a challenging time while also giving you an opportunity to think about your goals for the year ahead.
Sullivan typically sees an uptick in patient demand around November and December.
“It can be life changing to have that support when you are navigating tough times and heavy feelings,” said Sullivan.
Therapist at Array Behavioral Care
MK Sullivan is a licensed clinical social worker offering behavioral health services to adults. She treats a full list of issues with specializations in grief, trauma, LGBTQIA+, and relationships. MK received her Master of Social Work from Tulane University and a certificate in Disaster, Mental Health, and Trauma Studies.
MK’s primary goal is to make sure the people that she is working with feel fully seen and understood. She meets people where they are, and simultaneously challenges them to identify and address barriers that prohibit growth. She works together with her clients to understand the mind-body connection in order to facilitate change and healing within.
