Holiday Mental Health Tips to Reduce Stress

The holiday season is often described as a time of joy, connection, and celebration. Yet for many adults—especially those navigating trauma, anxiety, or eating disorders—this time of year can bring more stress than peace. Between family expectations, changes in routine, financial strain, and the pressure to feel “merry and bright,” the holidays can stir up deep emotional challenges.

If you find yourself feeling tense, sad, or overwhelmed as the holidays approach, you’re not alone. Taking care of your holiday mental health is just as important as preparing for the celebrations themselves. Here are five emotional health tips to help you manage stress and protect your well-being during this season.

1. Set Realistic Expectations

Many people enter the holidays with an unspoken expectation that everything must be perfect—the food, the gifts, the decorations, the family interactions. But perfectionism only leads to exhaustion and disappointment.

Try releasing the pressure to create a flawless holiday and focus instead on what truly matters. Maybe that means simplifying your plans, letting others help, or saying “no” to traditions that no longer bring joy. Remember: good enough is more than enough.

This shift not only reduces stress but also opens up space for genuine connection and presence. By lowering unrealistic expectations, you make room for authenticity and peace—two powerful protectors of emotional health.

2. Prioritize Soul Care

Soul care is often the first thing to slip during the holidays. Schedules fill up, routines get disrupted, and the focus easily shifts to everyone else’s needs. Yet, for individuals recovering from trauma or coping with holiday stress related to food or body image, maintaining soul care practices is crucial.

Make time each day for small acts that support your mind, body, and spirit—spending time in prayer, reading your Bible, getting enough rest, nourishing yourself with regular meals, gentle movement, or moments of quiet reflection. These habits help you stay grounded when everything around you feels busy or unpredictable.

Think of soul care not as another “to-do,” but as a way to refill your energy tank and reconnect with God and with yourself.

3. Maintain Healthy Boundaries

The holidays often bring families and friends together—and while this can be meaningful, it can also be emotionally challenging. Old family patterns or unresolved conflicts may surface, triggering feelings of guilt, frustration, or anxiety.

Setting boundaries is not about avoidance; it’s about protection. You have permission to choose where, how, and with whom you spend your time. If certain conversations feel harmful, gently steer them elsewhere or excuse yourself. If gatherings feel overwhelming, take breaks or leave early.

Healthy boundaries preserve your emotional safety and remind you that you’re allowed to prioritize your well-being, even during the holidays.

4. Stay Connected (in Healthy Ways)

Isolation can intensify feelings of sadness or stress, especially during a season that emphasizes togetherness. Yet staying connected doesn’t mean saying “yes” to every invitation or spending time with people who drain your energy.

Seek connection with those who understand and support your healing journey—friends, mentors, support groups, or faith communities. These relationships can remind you that you’re not alone and that you are deeply valued.

It’s perfectly okay to create new traditions that feel right for this season of your life. That might mean spending time with a pet, volunteering, or having a quiet night with close friends. Healthy connection looks different for everyone—find what fills your heart instead of empties it.

5. Seek Professional Support When Needed

Sometimes, despite our best efforts, holiday stress can still feel overwhelming. If you notice persistent sadness, anxiety, or increased difficulty around food and body image, reaching out for help is an act of courage and self-respect.

Therapy provides a safe, nonjudgmental space to explore the emotions that surface during this time of year. A therapist can help you identify triggers, build coping strategies, and strengthen your emotional resilience. For individuals healing from trauma or eating disorders, professional support can make the holidays not just survivable, but manageable—and even meaningful.

Remember, seeking help isn’t a sign of weakness. It’s a sign that you’re ready to care for yourself in a deeper way.

Protect Your Emotional Wellness This Season

The holidays can bring both beauty and challenge. By setting realistic expectations, prioritizing self-care, maintaining boundaries, nurturing healthy connections, and seeking help when needed, you can protect your emotional health and approach the season with greater peace and purpose.

If you’re finding this season particularly difficult, therapy can offer the compassionate support and tools you need to navigate it with strength. You don’t have to do this alone.

Schedule a consultation today to explore how therapy can help you manage holiday mental health, reduce stress, and restore balance—so you can move into the new year grounded, centered, and renewed.

About the Author

Brenda Stewart is a licensed therapist with over 10 years of experience supporting clients in Orlando, Florida and online throughout Florida and South Carolina.. She specializes in helping clients overcome trauma, anxiety, and eating disorders. She uses evidence-based approaches like DBT and EMDR to help clients increase their ability to tolerate distress, achieve emotional resilience, and improve relationships. . At Wellspring Therapy Associates, she is committed to providing compassionate, expert care both online for clients across FL and SC..