Mental Health During the Holidays: Tips, Resources and Gift Guide

The holiday season, a time of joy and togetherness for many, can also bring heightened stress, anxiety, and loneliness for many individuals. Financial pressures, traveling long distances, family dynamics, and the pressure to create a “perfect” holiday can take a toll on mental well-being. According to the American Psychological Association, 38% of people report increased stress levels during the holidays, with women feeling the burden more acutely than men1.The Executive Director for Professional Practice at the APA, Dr. Russ Newman, Ph.D., J.D., described the cyclical nature of this process, explaining, “People who cope with stress by engaging in unhealthy behaviors and lifestyle, regardless of the time of year, may alleviate symptoms of stress in the short term, but end up creating significant health problems in the long run, and, ironically, more stress.” 

Additionally, feelings of isolation during this season are not uncommon, especially for those grieving a loss or without close family connections. A study by the National Alliance on Mental Illness highlights how 64% of people with mental health conditions find the holidays exacerbate their symptoms2. Further, the disruption in routine, from sleep to eating to alone time, that many people experience during the holidays can contribute to worsened anxiety and depression symptoms. In this article, we’ll explore practical strategies for maintaining mental health during the holiday season, ensuring it becomes a time of care and compassion rather than stress. Scroll to the bottom of the article to also find a guide of mental health-focused gifts and ideas to support your loved ones with developing positive coping skills and practicing self-care. 

Maintaining Mental Health During the Holidays

1. Manage Expectations: Setting realistic goals is essential for minimizing holiday stress. Unrealistic expectations, whether for perfectly executed events, expensive gifts, or perfect meals without conflicts can lead to disappointment and anxiety. The American Psychological Association (APA) suggests focusing on what truly matters, such as spending quality time with loved ones, making lasting memories, and embracing meaningful traditions, rather than striving for perfection3. This perfectionist, achievement-oriented approach to holiday planning can set unrealistic expectations and add undue pressure on family members.

2. Set Boundaries and Plan Ahead: The holidays often involve navigating complex social situations, which can be mentally draining. Psychologists recommend setting boundaries around your time and energy to avoid overcommitment. For instance, saying no to certain events, establishing boundaries around conversation topics, or limiting the duration of gatherings can help preserve emotional reserves. Additionally, planning ahead for shopping, cooking, and other responsibilities can alleviate last-minute stress, as highlighted by Mental Health America4.

3. Practice Mindfulness and Self-Care: Incorporating mindfulness practices into your routine can help manage stress and anxiety during the holidays. Techniques such as deep breathing, meditation, or simply taking a few moments to reflect on the present can foster a sense of calm. Self-care and healthy habits are equally crucial; maintaining a regular sleep schedule, eating balanced meals, and carving out time for enjoyable activities contribute significantly to mental well-being, according to Mayo Clinic5. Despite weather conditions, it can be helpful to spend time outdoors, especially for those with Major Depressive Disorder with a Seasonal Pattern7. Because this is defined by recurrent episodes of depression in late fall and winter, bright light exposure and walking in the sunlight can both alleviate symptoms.

4. Combat Loneliness and Seek Support: For individuals experiencing loneliness or grief during the holidays, reaching out for connection can make a meaningful difference. Joining community events, volunteering, or even connecting with online support groups can help foster a sense of belonging and togetherness, without relying on unhealthy coping mechanisms like substance use or self-isolation. While it is true that the holidays may be a uniquely challenging time, the National Alliance on Mental Illness (NAMI) emphasizes the importance of seeking professional help if feelings of sadness or hopelessness persist6.

Holiday Gift Guide

Since this is the season of giving, now is an ideal time to find gifts that support the mental wellbeing of your loved ones. It can be helpful to have conversations about their goals and motivations for the coming year to get a better idea of items they actually need. 

Some ideas for gifts, across price levels, that support self-care and mindfulness could include: 

• Weighted blankets
  • Can provide comfort with deep pressure
• Aromatherapy diffuser
  • Scents can promote relaxation and stress relief
• Light therapy lamps
  • May be helpful to those with Major Depressive Disorder with a Seasonal Pattern
• Mindfulness or gratitude journal
  • Help to promote routine gratitude exercises and mindful reflection
• Subscriptions to a meditation app
  • Paid subscriptions can sometimes be a barrier to regularly practicing meditation, so providing a free meditation
• Positive affirmation cards
  • Boost someone’s mood and confidence with positive affirmations
• Art supplies
  • Encourage creative outlets and artistic expression
• Cooking classes or a meal kit subscription
  • Support healthy eating and routines around cooking
• Group yoga classes
  • Building social connections and mindfulness practices
• Daily planner or bullet journal
  • Help with organization and time management
• Blue light blocking glasses
  • Reduce blue light exposure from screens,especially before bedtime
• Reusable water bottle with time markers
  • Encourage hydration

While this list is not comprehensive, this is a starting point for brainstorming ideas for gifts this holiday season.