Preparing for the Holidays: Caring for Your Mental Health During a Busy Season

For many people, the holidays are described as “the most wonderful time of the year.” Yet for others, this season can feel overwhelming, emotionally charged, or even painful. Increased expectations, family dynamics, financial pressure, grief, and disruptions to routine can all take a toll on mental health.

If you find yourself feeling anxious, irritable, sad, or depleted as the holidays approach, you are not alone. Preparing for the holidays isn’t just about shopping lists and schedules — it’s also about caring for your emotional well-being.

Why the Holidays Can Be Mentally and Emotionally Challenging

The holiday season often brings a unique combination of stressors, including:

• Heightened expectations to feel happy, grateful, or connected

• Family dynamics that may resurface old conflicts or unresolved wounds

• Grief or loss, especially if this is your first holiday without a loved one

• Financial stress related to travel, gifts, or time off work

• Disruptions to routine, including sleep, eating, and exercise

• Social pressure to attend events even when you’re emotionally exhausted

Even positive experiences can feel draining when layered on top of an already full life.

Preparing Emotionally: Setting Realistic Expectations

One of the most helpful ways to prepare for the holidays is to gently examine your expectations.

Ask yourself:

• What am I expecting of myself this season?

• What am I expecting from others?

• Are these expectations realistic, or rooted in “shoulds”?

It is okay if the holidays don’t look the way they used to. It is also okay to feel a mix of emotions. Letting go of the idea that everything must be perfect can significantly reduce stress.

Boundaries Are a Form of Self-Care

Boundaries can be especially important during the holidays. This may include:

• Saying no to events that feel overwhelming

• Limiting time spent with people who are emotionally draining

• Deciding in advance which topics you are not willing to discuss

• Creating an exit plan for gatherings if emotions run high

Setting boundaries does not mean you are ungrateful or uncaring. It means you are honoring your capacity and protecting your well-being.

Staying Grounded Amid the Busyness

When schedules are packed and routines are disrupted, grounding practices can help regulate your nervous system and keep you connected to the present moment.

You might try:

• Taking brief pauses to breathe slowly and intentionally

• Going for short walks to reset your body and mind

• Noticing sensory details such as warmth, light, or sounds

• Scheduling small pockets of quiet time, even if they are brief

These small moments of care can make a meaningful difference.

Making Space for Grief and Complex Emotions

If you are carrying grief, sadness, or disappointment into the holidays, know that there is no “right” way to feel. Joy and grief can coexist. Allowing space for your authentic emotions — rather than pushing them away — can be deeply healing.

It may help to:

• Honor a loved one in a meaningful way

• Talk openly with someone you trust

• Lower expectations for what you can reasonably manage

When Additional Support Can Help

The holidays often bring emotional patterns into sharper focus. If you notice ongoing anxiety, low mood, irritability, or difficulty coping, therapy can provide a supportive space to process what you are experiencing.

Working with a therapist can help you:

• Navigate family dynamics

• Set and maintain healthy boundaries

• Manage holiday-related anxiety or depression

• Process grief or loss

• Build coping strategies that last beyond the season

A Gentle Reminder

You do not have to do everything. You do not have to please everyone. And you do not have to go through the holidays alone.

Preparing for the holidays includes caring for your mental health — and that care matters just as much as any tradition.

If you find yourself needing additional support during this season, reaching out for help can be a meaningful step toward feeling more grounded, supported, and resilient.

Important Note

The information provided in this blog is intended for educational and informational purposes only and is not a substitute for mental health treatment, diagnosis, or individualized therapy. Reading this content does not establish a therapist-client relationship.

If you are experiencing emotional distress, mental health concerns, or need personalized support, we encourage you to seek care from a qualified mental health professional. If you are in crisis or experiencing an emergency, please contact local emergency services or call/text 988 for the Suicide & Crisis Lifeline.