By Amy Moreno, MA, LPC Associate
The holidays are often marketed as the “most wonderful time of the year”—a season filled with joy, connection, and celebration. But for many, this time of year also brings a unique set of stressors: family conflict, financial pressure, grief, loneliness, and the overwhelm of trying to meet expectations.
As a psychotherapist, I see how holiday stress can impact emotional well-being in very real ways. If you’re feeling anxious, irritable, or simply worn out by the thought of the holidays, you’re not alone—and your feelings are valid.
Let’s talk about some gentle ways to manage holiday stress, protect your peace, and prioritize your mental health this season.
- Set Boundaries Early and Clearly
Holiday plans often involve family gatherings, work events, or traditions that may no longer align with your values or capacity. It’s okay to say no. It’s okay to leave early. It’s okay to protect your time and energy.
Ask yourself:
“What do I need to feel safe and supported this season?”
Then communicate those needs as clearly and kindly as possible. Boundaries aren’t about creating distance—they’re about preserving connection without self-abandonment. - Let Go of the “Perfect Holiday” Myth
Many people carry the pressure to create a picture-perfect holiday—hosting flawlessly, buying the best gifts, attending every event, making everyone happy.
Perfection is not the goal. Presence is.
Ask yourself:
“What matters most to me this holiday?”
Then simplify. Prioritize those things—and give yourself permission to let the rest go. - Make Space for Grief or Loneliness
The holidays can amplify loss—of a loved one, a relationship, a version of life you hoped for. If you’re grieving, it’s okay to feel sadness in the midst of celebration.
You don’t have to “put on a happy face.” Instead, try to create quiet moments where your grief is welcomed, not avoided. Light a candle, journal, visit a meaningful place, or talk with someone who understands.
Loneliness can also feel sharper this time of year. Seeking connection—even in small ways—can help. That might look like reaching out to a friend, joining a support group, or volunteering your time. - Tend to Your Nervous System
Stress isn’t just mental—it’s physical. Try to give your nervous system moments of regulation:
• Take slow, deep breaths.
• Get outside for a short walk.
• Listen to calming music.
• Limit overstimulating environments when you can.
• Rest. (Yes, actual rest—without guilt.)
Small, consistent acts of care add up. They remind your body that safety is possible, even during chaotic times. - Reconnect with Meaning
Amid the shopping lists and travel plans, it’s easy to lose sight of what the season means to you. Whether your meaning is spiritual, cultural, relational, or simply about rest—make room for it.
Maybe that means:
• Creating a new tradition that reflects your values.
• Writing a note of gratitude to someone you love.
• Sitting quietly with a cup of tea and a book.
Whatever it is, find one intentional moment to connect with that meaning. It can anchor
you.
Final Thoughts
If you’re struggling this holiday season, know this: it’s okay to feel what you’re feeling. The holidays are complex—and you don’t have to navigate them alone.
Therapy can be a safe space to process difficult emotions, explore boundaries, and create a more compassionate path forward. If you need support, reach out. You deserve care—not just during the holidays, but all year round.
Wishing you peace, gentleness, and enough space to just be.