For many people, this time of year can bring more stress than cheer—especially for those struggling with mental health or addiction issues. Behind the excitement of the season, there can be loneliness, grief, financial strain, and pressure to meet unrealistic expectations.
The pressure to be “happy”
The holidays often come with the expectation that everyone should be happy. When someone is struggling with depression, anxiety, or addiction, that pressure can make things worse. Feeling unable to meet those expectations can lead to guilt, shame, and isolation.
Triggers everywhere
Holiday gatherings often include alcohol, disrupted routines, and emotional family dynamics—all of which can be difficult for someone in recovery. Even people who have maintained sobriety for years can feel triggered by old environments or memories. Without a solid support plan in place, it’s easy to slip into unhealthy coping habits.
Loneliness and loss
Not everyone has a supportive family or close friends to celebrate with. For those who have lost loved ones or are separated from family, the holidays can be an emotional reminder of what’s missing. Loneliness is one of the biggest risk factors for relapse, anxiety, and depression during this time of year.
Financial and emotional stress
Gift-giving, travel, and social expectations can create financial pressure and emotional burnout. For parents or caregivers already stretched thin, this can add significant stress—especially when trying to make the season “perfect” for others.
Ways to protect your mental health this holiday season
- Set boundaries. It’s okay to say no to events or people that make you uncomfortable.
- Stick to routines. Regular sleep, exercise, and meal schedules can stabilize mood and energy.
- Plan for triggers. If alcohol will be present, bring your own drink, have a friend you can call, or attend a support meeting before or after gatherings.
- Reach out. Stay connected with supportive friends, peers, or mental health professionals.
- Allow yourself to feel. You don’t have to be cheerful all the time. Acknowledging sadness, anger, or grief is a healthy part of coping.
You’re not alone
If this season feels heavy, remember that help is available. Mental health providers, recovery programs, and peer support groups continue to operate through the holidays. Taking that first step—reaching out for help—can make the season a little more manageable.
The holidays are about connection, compassion, and reflection. Extending those same values to yourself and others who are struggling can make this time of year a little brighter for everyone.
