The holiday season can feel overwhelming. Between the endless to-do lists, gift shopping, work and school events, hectic traffic, financial pressures, and complicated family dynamics, it’s no wonder so many of us feel stretched to our limits. For those dealing with mental health challenges like anxiety or depression, the added stress can become particularly heavy.
While we can’t control the season or the culture we live in, we can take charge of how we respond. By being mindful of our habits and choices, we can reduce stress and protect our mental well-being.
Are You Pushing Yourself Too Hard?
It’s easy to fall into patterns that make stress worse without even realizing it. Do any of these sound familiar?
• Skimping on sleep
• Skipping meals or eating poorly
• Relying on caffeine to keep going
• Isolating yourself from supportive people
• Turning to alcohol or marijuana to cope
• Forgetting to take your medications as prescribed
If you nodded along to any of these, you’re not alone. The good news? Small, intentional changes can make a big difference.
Strategies for Managing Holiday Stress
Here are practical ways to help yourself stay grounded and resilient during the season:
1. Take Time for Reflection
Spend 10–15 minutes by yourself to reflect on your values and expectations. Are you feeling pressured by societal or family demands? Take a deep breath and consider what truly matters to you. Honor your feelings and set boundaries. Make a schedule that aligns with your priorities and allows you to be kind to yourself—because taking care of yourself is the best way to show up for others.
2. Prioritize Sleep
Aim for at least 6–7 hours of sleep per night. Sleep is when your body and mind recover, so skimping on it will only leave you more stressed and less focused. Create a bedtime routine and stick to it, even during the busy season.
3. Fuel Your Body with Balanced Nutrition
Try to eat a balanced meal or snack every 4 hours. Include a mix of protein, carbohydrates, healthy fats, and fiber to keep your energy steady. Remember, your brain needs proper fuel to function at its best.
4. Take Your Medications as Prescribed
If you’re on medications for mental health or other conditions, be sure to take them consistently as prescribed. Don’t let a busy schedule or holiday travel disrupt your routine. If you’re running low or have concerns about your medications, reach out to your healthcare provider for a refill or advice. Staying on top of your treatment is key to maintaining stability during stressful times.
5. Rethink Alcohol Use
While a drink might feel relaxing in the moment, alcohol is a depressant that can disrupt sleep and worsen mood. Take an honest look at how much you’re drinking and how this might affect your mental health and relationships. Make a plan for how you might reduce intake and navigate holiday get-togethers.
6. Reevaluate Marijuana Use
Though marijuana may seem calming to some, frequent use can actually worsen anxiety, depression, and sleep over time. If you’re a regular user, avoid stopping abruptly to prevent withdrawal symptoms. Instead, try delaying use or reducing the amount over time.
7. Soak Up Some Sunlight
Exposure to natural light supports brain health and can improve mood. Even a brief walk outside can help. If sunlight is scarce, especially in winter, consider a daily vitamin D3 supplement (1,000–2,000 IU).
8. Move Your Body Daily
Just 12 minutes of exercise can lift your mood as effectively as some antidepressants. Ideally, get outside for your workout to combine exercise with sunlight, but if the weather doesn’t cooperate, indoor movement still counts. Turn on some music, stretch, or dance—it all helps!
A Final Note
The holidays can be demanding, but they don’t have to leave you feeling depleted. By prioritizing your mental and physical well-being, you’ll be better equipped to navigate the season with grace and even enjoy its special moments. Remember, self-care isn’t selfish—it’s essential.
Let this holiday season be one where you treat yourself with the same care and kindness you give to others.
Written by:
Christan Allison, APRN-CNP, PMHNP-BC (a dedicated, Board-Certified Psychiatric Nurse Practitioner)
With a strong commitment to evidence-based care and a judicious approach to medication management, Christan Allison collaborates with her patients to determine the best path toward improved mental health and overall well-being. To schedule a visit with Christan, please visit: https://columbusbehavioralhealth.com/therapists/christan-allison-nurse/
