5 Ways to Protect Your Mental Health Around the Holidays

The holiday season is often called the most wonderful time of the year, but for many, it can also be the most stressful time. Between family gatherings, holiday events, and the pressure to make everything perfect, it can take a toll on your mental well-being.

Even joyful moments can feel overwhelming when stress adds up. That’s why finding balance is so important. Protecting your mental health during this busy time is crucial.

Here are five practical ways to stay mentally balanced and enjoy the holidays.

1. Practice Financial Self-Care

People often think of practicing self-care as a way to manage stress, but sometimes forget about practicing self-care when it comes to finances.

Money can be a significant stressor throughout the year, but even more so during the holiday season. Gifts, decorations, travel, and food costs add up quickly. Practicing financial self-care means setting a budget and sticking to it. 

Here are some tips for practicing financial self-care in order to balance mental health:

• Start by deciding how much you can realistically spend during the holidays. Divide this amount across your expenses, including gifts, outings, and other holiday costs.
• Check in with your budget regularly to ensure you’re staying on track.
• Limit your time on social media to avoid feeling pressured to overspend. Ads and posts about extravagant holiday celebrations can trigger the urge to buy more than you need.
• Focus on activities that aren’t centered on spending, like reading a book or listening to an ad-free podcast.

Setting boundaries around your financial habits can protect your mental health and help you enjoy the holiday season without unnecessary guilt.

2. Stay on Track with Your Healthy Habits

Your physical health and mental well-being are closely linked. During the holidays, it’s easy to let healthy routines slide, but maintaining them can help you manage holiday stress and avoid the holiday blues.

Try these small, practical tips for keeping your healthy habits on track:

• Focus on core habits first: prioritize enough sleep, drink plenty of water, and find time to move your body.
• Spend time outdoors or engaging in mindfulness activities, as these can boost your mood and reduce holiday stress.
• Set reminders to keep yourself on track if you have a specific habit, like drinking a green smoothie or exercising for 20 minutes a day.
• Consider putting your phone in another room while you focus on these habits to reduce distractions.
• Focus on what you can do today.  If you slip up and skip a day, don’t beat yourself up. 

Sticking to even one or two healthy habits can make a big difference for your mental health and help you more easily add back in anything that fell to the wayside during this busy time.

3. Set Realistic Holiday Expectations

The holidays often come with high expectations, which can lead to disappointment and stress. You don’t have to attend every holiday event, buy gifts for everyone, or create a picture-perfect celebration. 

Setting realistic expectations can help you avoid burnout.

• Communicate your limits with loved ones.
• Understand it’s okay to say no to extra commitments, if you’re feeling overwhelmed.
• Focus on your favorite holiday traditions and spending quality time with the people you love, instead of trying to do everything.
• Allow yourself to make mistakes, go with the flow, and embrace imperfections. It’s okay if things don’t go exactly as planned. In fact, those unexpected moments can often create the most lasting holiday memories. 

Prioritize what matters most to you and let go of the rest. This approach will free up time and energy to focus on your mental health.

4. Limit Alcohol Intake

For many, holiday gatherings include alcohol, but drinking can negatively impact your mental health, especially if you’re in recovery from substance use or mental illness.

Excessive drinking can worsen feelings of anxiety or depression and disrupt your physical health. It can also amplify seasonal affective disorder (SAD) symptoms, making it harder to stay emotionally balanced.

To limit how much alcohol you drink, follow these tips:

• Plan ahead. Bring your own non-alcoholic beverages to events, or choose not to attend gatherings where alcohol will be the focus.
• Remind yourself that you don’t need to drink to have fun.
• Know that it’s okay to avoid alcohol entirely, if you’re freshly out of treatment or struggling with substance use. Those who care about you will understand your boundaries.
• Reach out to a support group or helpline for guidance, if you’re feeling tempted. The National Alliance on Mental Illness (NAMI) offers resources for those navigating mental health challenges during the holidays.

5. Know Your Mental Health Triggers & Limits

The holiday season can be filled with stressors, and understanding your mental health triggers is key to protecting yourself. Whether it’s family dynamics, crowded events, or financial worries, recognizing these triggers can help you prepare.

Create a plan for handling stressful situations:

• Schedule a break to step outside or practice deep breathing, if you find family gatherings overwhelming.
• Ask a trusted family member to help plan holiday gatherings or complete holiday asks, if these activities trigger anxiety. Knowing your limits allows you to set boundaries and prioritize your wellness.
• Take time to step back and focus on activities that bring you peace if the holiday hustle and bustle in general becomes too much,

If you’re struggling to manage your mental health during the holidays, don’t hesitate to seek professional help. 

A mental health professional can provide strategies and support to navigate the season. Remember, taking care of your mental health is just as important as caring for loved ones.

Enjoy the Holidays with Restored Mental Health

The holiday season doesn’t have to be overwhelming. By practicing financial self-care, maintaining healthy habits, setting realistic expectations, limiting alcohol, and recognizing your triggers, you can protect your mental health and enjoy this time of year.

If you’re feeling overwhelmed or facing mental health challenges, Otter House Wellness is here to help. Our behavioral health services provide support for those dealing with mental health conditions, substance use issues, or the holiday blues.Whether you need professional help for the first time or are navigating a relapse, our team is ready to guide you toward mental well-being. Take the first step toward a healthier holiday season by reaching out today. You deserve to enjoy the holidays with peace of mind and restored mental health.

Sources

• National Alliance on Mental Health. “The “Happiest” Time of The Year: Tips for Managing Holiday Stress”. Retrieved from: https://www.nami.org/anxiety-disorders/the-happiest-time-of-the-year-tips-for-managing-holiday-stress/. Accessed on December 29, 2024.