Navigating Mental Health During the Holidays

The holiday season is often portrayed as a time of joy, connection, and celebration—but for many people, this time of year can also be emotionally overwhelming. As a Psychiatric Mental Health Nurse Practitioner, I often see an increase in symptoms of depression, anxiety, and grief during November and December. If you’re struggling right now, you are not alone.

Between the pressures of family gatherings, the weight of expectations, financial strain, feelings of loneliness, and memories of loved ones who are no longer with us, the holidays can stir up complex and painful emotions. Here are some compassionate, practical strategies to help you care for your mental health during this season.

1. Prioritize Self-Care—Intentionally and Consistently

Self-care during the holidays isn’t indulgent—it’s essential. The busier your calendar becomes, the more important it is to carve out quiet moments to recharge. This might include:

• Getting adequate sleep

• Keeping meals regular and nourishing

• Going for a walk or engaging in light exercise

• Practicing mindfulness, prayer, or reflection

• Scheduling downtime in between commitments

  
  

Self-care can also mean saying no to activities that drain you. Your wellbeing is just as important as the traditions and expectations around you.

2. Set Healthy Boundaries With Family

Family dynamics often intensify around the holidays. It’s okay if you need to limit your time in certain environments, decline invitations, or step away from conversations that are uncomfortable or triggering. Boundaries aren’t signs of distance—they’re tools for preserving emotional stability.

If you struggle with guilt around setting limits, remember: protecting your mental health allows you to be more present and authentic when you do choose to engage.

3. Acknowledge Grief and Honor Loved Ones Who Are Missed

The holidays can magnify the absence of those who have passed away. Grief often resurfaces—even years later—and this is a normal human experience.

Consider finding meaningful ways to honor their memory:

• Lighting a candle

• Sharing stories

• Cooking their favorite dish

• Setting aside a moment of silence

• Including them in a prayer or blessing

Allow yourself to feel what you feel. Joy and grief can coexist.

4. Reduce Stress by Simplifying the Holiday “Hustle”

The pressure to create a “perfect” holiday—decorations, meals, gifts, events—can become exhausting. Give yourself permission to simplify. You do not have to do everything.

Try:

• Scaling down gift-giving

• Choosing low-key gatherings

• Delegating tasks

• Focusing on a few meaningful traditions rather than many obligations

  
  

The goal isn’t to produce a flawless holiday experience; it’s to preserve your emotional wellbeing and create space for connection.

5. Remember the Heart of the Holidays—Faith, Meaning, and Purpose

Whether you celebrate Christmas, Hanukkah, Kwanzaa, or another tradition, this season is deeply rooted in faith, culture, and the values that bring us together. It’s easy to lose sight of this in the busyness and commercialism of the holidays, but reconnecting with the spiritual purpose behind your celebrations can bring grounding, comfort, and peace.

For many, faith and religious beliefs offer:

• Hope during difficult moments

• Reassurance during grief and loneliness

• Comfort in remembering loved ones who have passed

• A sense of community and belonging

• A reminder of something greater than ourselves

  
  

Prayer, meditation, communal worship, or simply reflecting on the meaning behind your holiday traditions can help you reconnect with the values that matter most. These moments of spiritual grounding often provide a sense of calm and clarity in an otherwise stressful season.

When we shift our focus back to why we celebrate—our faith, our beliefs, our traditions—we often find that peace and connection become more accessible.

Final Thoughts

If you’re finding yourself struggling emotionally this holiday season, please know that you are not alone. The holidays can be hard—and reaching out for support is a sign of strength, not weakness.

Be gentle with yourself. Allow space for rest. Protect what matters to you. Honor your grief. Lean into your faith or spiritual beliefs if they bring you comfort. And above all, remember the true meaning behind the celebrations: connection, compassion, love, and the simple joy of being together.

If you need help navigating this season, mental health support is available—and you deserve care, understanding, and peace.

From all of us at Kentucky Psychiatric Care, PLLC, we wish you and your family a peaceful holiday season.

Lorrie Smith-Esterle, DNP, PMHNP-BC

Kentucky Psychiatric Care, PLLC