The holiday season can be a great time to gather with loved ones and celebrate the season, but it can also bring stress, anxiety and emotional strain for many people. A recent poll found that 41% of U.S. adults say they expect more stress around the holidays this year than last year. This increased stress can worsen symptoms of mental health conditions such as depression or anxiety, as well as substance use disorders. Health experts say there are ways to manage stress and support mental well-being. The following strategies from Substance Abuse and Mental Health Services Administration (SAMHSA) can help support your mental health during the holiday season and make the holiday season more joyful.
Make a plan for stressful moments
Prepare a plan for times when you feel stressed, sad or lonely. This may include calling a friend or family member, taking a walk, doing an activity you enjoy, listening to music, being physically active, or watching a favorite movie. Having a plan in place can help make difficult moments more manageable.
Practice self-care
It is important to schedule time for yourself and activities that recharge your mind and body. This can include reading, exercising, spending time outside or practicing deep breathing or mindfulness. It is also important to take care of basic needs, such as eating well, getting enough sleep and staying active.
Support others
During the holiday season feelings of grief and loss amplify for many people. Check in on loved ones who may be alone or struggling. Helping a friend or neighbor not only gives joy to them, but it can improve your own happiness and well-being.
Connect with community
If you can’t be with loved ones during the holidays, connecting with a supportive community can help ease loneliness. Clubs, support groups, community centers, local meetups and faith communities can offer connections. Scheduling regular phone calls or activities with family and friends can help.
Avoid alcohol and drugs
For people in recovery, the holidays can bring challenges that trigger alcohol or drug use. Having a plan for handling social events and loneliness can lower the risk. Family and friends should check in on those who may struggle with substance use during the holidays.
Watch for Warning Signs
If stress or anxiety starts to interfere with daily life, or if you notice symptoms like persistent sadness, mood changes or trouble sleeping, it’s time to reach out for help. Free, confidential support is available through national resources such as the 988 Suicide & Crisis Lifeline.
Know when to seek help
If feelings of sadness or anxiety during the holidays last more than a few weeks or begin to interfere with daily life, it may be time to seek help. Warning signs can include changes in sleep or appetite, trouble concentrating, withdrawing from others or feeling overwhelmed most days. Talking with a trusted family member, school counselor or health care professional can help. Early support can prevent symptoms from getting worse and help people cope during a stressful season.
