Holiday Survival Guide: 7 Tips to Protect Your Mental Health

The holidays are often painted as a time of joy and connection, but for many, they can also bring stress, anxiety, and feelings of overwhelm. Balancing the pressures of social obligations, financial concerns, and personal challenges can make this time of year particularly difficult. However, with intentional strategies, you can prioritize your mental health and make the season more manageable.

Your Step By Step Guide

1. Acknowledge Your Feelings

It’s okay to feel less than merry. Whether you’re grieving, experiencing seasonal depression, or simply feeling overwhelmed, allowing yourself to process your emotions without judgment is important. Acknowledging these feelings is a first step toward finding peace.

Tip: Journaling your thoughts can help clarify your emotions and provide a safe space for reflection.

2. Set Realistic Expectations to Protect Your Mental Health

The pressure to make the holidays “perfect” can take a toll. Focus on what truly matters—whether that’s spending time with loved ones, maintaining traditions, or simply taking time for yourself.

Research Insight: Studies show that perfectionism is linked to higher levels of stress and burnout during the holidays. Setting realistic goals can help reduce these pressures (Smith et al., 2021).

3. Plan and Prioritize Self-Care

Amid the hustle and bustle, carve out time for activities that recharge you. Whether it’s exercising, meditating, or reading, self-care is crucial for maintaining your emotional well-being.

Tip: Practicing mindfulness can help you stay grounded and reduce holiday-related stress. Apps like Calm or Headspace offer guided meditations tailored for busy schedules.

4. Budget Mindfully

Financial stress is a common holiday concern. Creating a budget and sticking to it can alleviate anxiety and prevent overspending. Remember, thoughtful gifts or shared experiences often mean more than expensive ones..

5. Stay Connected—Your Way

Loneliness can intensify during the holidays, especially for those who are far from family or friends. Reach out to your support network or consider volunteering. Helping others can create a sense of purpose and connection.

Virtual Tip: If distance is an issue, scheduling regular video calls can maintain a sense of closeness.

6. Manage Holiday Triggers

Identify what triggers your stress or anxiety during the holidays, and develop strategies to manage or avoid these situations. For example, if crowded shopping malls make you anxious, consider shopping online or visiting stores during off-peak hours.

7. Seek Professional Support

If you find that the holidays are significantly impacting your mental health, don’t hesitate to seek help. Therapists can provide valuable tools for navigating this challenging time.

Reminder: Alliance Counseling Utah has in-person and virtual appointment openings within 1-2 weeks. Our therapists are ready to help you this holiday season – call/text (801)-792-1150 to schedule today!