Holding Space During the Holidays: Mental Health Tools for a Season That Can Feel Heavy
The holidays are often described as the happiest time of the year. But for many people, they’re anything but. Beneath the lights, traditions, and gatherings, this season can bring grief, loneliness, anxiety, financial stress, strained relationships, and emotional exhaustion.
If the holidays feel hard, you are not failing at them. You are responding to a lot at once.
Why the Holidays Can Impact Mental Health
This time of year stacks stressors on top of one another. Schedules change. Routines disappear. Social expectations increase. Family dynamics resurface. The year is ending, which naturally invites reflection — sometimes on things we wish had gone differently.
Even positive events can be draining. Constant social interaction, travel, and noise can overload the nervous system, especially for people who already manage anxiety, depression, or burnout.
You Don’t Need to Feel Merry to Be Worthy
One of the most damaging holiday myths is that you should feel grateful, joyful, or excited. Emotional pressure often makes things worse.
It’s okay if:
You feel disconnected from the season
Traditions don’t bring the comfort they used to
You’re just trying to get through each day
Your feelings don’t need justification.
Simple Mental Health Tools That Actually Help
Mental health support doesn’t have to be complicated. Small, repeatable practices can make a meaningful difference — especially during overwhelming seasons.
1. Create Anchors in Your Day
When life feels chaotic, anchors provide stability. Anchors can be simple:
Drinking coffee or tea slowly each morning
Stepping outside for a few minutes of daylight
Listening to the same calming music on your drive home
Consistency helps regulate the nervous system, even when everything else feels unpredictable.
2. Set Boundaries Without Explaining Yourself
The holidays often come with expectations around time, energy, and availability. You are allowed to say no without providing a reason.
Protecting your mental health might mean:
Leaving events earlier than planned
Skipping gatherings entirely
Limiting conversations that drain you
Boundaries are not selfish. They are protective.
3. Let “Good Enough” Be Enough
Perfectionism thrives during the holidays. Meals, gifts, hosting, and appearances can all feel like they need to meet a certain standard.
They don’t.
Good enough meals still nourish.
Good enough gifts still show care.
Good enough effort still counts.
Releasing the need to perform can free up emotional energy you didn’t realize you were losing.
4. Move Your Body in Ways That Feel Supportive
Movement doesn’t have to be structured or intense to be beneficial. Walking, stretching, light strength work, or simply changing positions throughout the day can help regulate mood and stress.
Think of movement as a way to check in with your body, not control it.
5. Limit Input When Your Mind Feels Full
Constant news, social media, and holiday messaging can amplify stress and comparison. If your thoughts feel loud or overwhelming, it’s okay to reduce what you’re taking in.
Even short breaks from screens or noise can help calm your mental space.
Grief and Loneliness Often Get Louder This Time of Year
The holidays have a way of highlighting absence — of people, routines, or versions of life we hoped for. Grief doesn’t disappear just because the calendar says it’s time to celebrate.
If you’re missing someone, something, or a season of life, your pain is valid. You don’t have to rush yourself through it.
Strength Looks Different Right Now
Strength during the holidays might look like:
Asking for help
Resting instead of pushing
Showing up imperfectly
Taking care of yourself quietly
Not every season is about growth or productivity. Some are about survival, healing, and gentleness.
A Final Thought
You don’t need to earn rest.
You don’t need to deserve support.
You don’t need to be okay to be worthy.
If this season feels heavy, you’re not alone — even if it feels that way. Taking care of your mental health doesn’t mean you’re weak. It means you’re paying attention.
And that matters.
