Updated Dec 2025
The holiday season can be dazzling. All the festive lights and cheerful music intended to light up the long nights can be bright and happy. But they're also loud, hectic, and in many cases, stressful. Allowing yourself to get caught up in the hustle and bustle may not lend to your overall mental health.
According to the American Psychological Association, nearly 9 out of 10 adults in the U.S. report feeling stressed during the holiday season, and 41% say their stress levels are higher than at any other time of year. So if this reflects how you feel, you're not alone. At Thrive Counseling Center, we aim to supply you with the tools to help avoid holiday pitfalls. Here are tips for better mental health this year.
1. Letting Go of the "Forced Happiness" Myth
The holidays don’t pause trauma, grief, or major family changes. Loss still hurts, relationships may still feel strained, and emotions don’t suddenly become lighter because the calendar says they should. If a loved one has died, moved away, or is no longer part of your life, it’s natural for grief to show up alongside moments that are supposed to feel joyful.
Actionable Tip: Rather than judging yourself for feeling low, practice self-compassion. Allow yourself to acknowledge what’s present without trying to push it away or dress it up for others. You don’t have to be cheerful to meet expectations or protect those around you. Experts agree that forcing happiness often deepens emotional exhaustion rather than easing it.
Taking care of yourself might mean setting aside quiet time, saying no to certain gatherings, or finding safe ways to express what you’re feeling. When you honor your own emotional experience, you create more space for genuine connection, both with yourself and with others, even during a complicated holiday season.
2. It's Ok to Ask for Help
Isolation can be a huge issue during the holidays, and it's also an excellent time to reach out. Here are a few options to examine:
- Seek out your close community, like-minded people, or those with similar interests.
- Participate in local events.
- Take advantage of online support groups.
- Call or text a friend or family member for support.
- Try volunteering in a local support organization; serving can be healing.
3. A Budget Helps Avoid Over-Spending Stress
With rising costs and ongoing financial uncertainty, it’s understandable if money feels like a major source of stress during the holidays. Many people feel pressure to spend more than they’re comfortable with in order to meet expectations or keep traditions alive, even when it strains their finances.
Rather than focusing on strict budgeting, consider managing expectations around what you’re able and willing to spend. Being honest with yourself and, when appropriate, with others can relieve a significant amount of stress. Meaningful connection doesn’t require expensive gifts or elaborate plans.
Actionable Tip: Explore low-cost or no-cost traditions that still feel special, like making gifts, watching holiday movies together, baking, taking walks, or choosing to spend money on just one person or experience. These choices can help you stay grounded financially while still honoring the spirit of the season in ways that feel sustainable and true to you.
4. Maintain Healthy Habits
If you enjoy a fitness or meditation routine during the rest of the year, don't abandon it during the holidays. You may feel time constraints and the impulse to ignore your usual rituals, but try to make room for both. Even in an atmosphere of indulgence, make a point of eating healthy foods, too.
5. Establish Boundaries
During the holiday season, establishing boundaries is crucial for preserving your mental health. It’s important to recognize your limits and communicate them clearly to family and friends. This might mean declining certain invitations, setting limits on holiday spending, or choosing not to engage in stressful conversations. Respecting your own limits is a key step in managing stress and enjoying the holidays more fully.
6. Plan Downtime
Planning downtime is essential for maintaining mental health during the holidays. Amidst the flurry of activities, it’s vital to schedule periods of rest and relaxation. Whether it's setting aside time for a favorite hobby, practicing meditation, or simply enjoying a quiet evening at home, these moments of downtime are rejuvenating.
7. Connect with Nature
Connecting with nature is a powerful way to enhance mental health during the holidays. Taking short walks outside, even in a local park or around your neighborhood, can significantly impact your well-being. These walks offer a break from the holiday hustle, allowing you to clear your mind, reduce stress, and improve your mood.
8. Embracing the Perfectly Imperfect Holiday
Creating realistic expectations can be a powerful way to protect your mental health during the holidays. This is where the concept of radical acceptance comes in, accepting that things will go wrong, plans will shift, and not every moment will look the way you hoped, and that’s okay.
Holidays are rarely seamless. Travel delays happen, emotions run high, and family dynamics don’t magically resolve. Instead of striving for a picture-perfect experience, try meeting the season as it is. Focus on the moments that offer genuine connection, warmth, or meaning, even if they show up in unexpected ways. Letting go of the idea that everything has to go “right” can make space for a holiday that feels more human and a lot less stressful.
Mental Health Counseling for Holiday Stress in Federal Way, WA
Finally, for some extra support this season, our mental health professionals are always available to provide the counseling you need. If you need us, we encourage you to reach out and schedule an appointment today.