The holidays are supposed to be joyful. But if you're feeling anxious, overwhelmed, or depressed instead of festive, you're not alone. A 2023 survey by the American Psychological Association found that 89% of U.S. adults feel stressed during the holiday season, with 41% reporting higher stress levels compared to other times of the year. This stress can lead to depression, anxiety, and increased substance misuse.

Additionally, the pressure to feel happy and cheerful during this time can actually make things worse. If you're struggling, it's important to recognize what's happening and take steps to protect your mental health.

Why the Holidays Trigger Stress and Anxiety

The holiday season brings unique stressors that can affect anyone, even people who don't typically struggle with mental health issues. Here's what makes this time of year particularly challenging:

The winter blues: Shorter days and less natural sunlight can affect your mood. According to the CDC, about one in five adults experience symptoms of anxiety or depression. For some people, reduced exposure to natural light impacts the body's neurochemical balance and rhythms, leading to seasonal affective disorder (SAD), a clinical depression that affects as much as 6% of the population and is more prevalent in northern climates.

Financial pressure: The holidays are expensive. Buying gifts, hosting gatherings, attending events, and traveling all add up. When your budget is already tight, this extra financial strain creates real anxiety and stress.

Unrealistic expectations: Social media, movies, and advertisements paint picture-perfect holidays filled with happy families and flawless celebrations. When your reality doesn't match these idealized images, disappointment and inadequacy creep in. People sometimes have unrealistic expectations and can feel let down if something doesn't meet those expectations, like a family get-together or work party, or giving or receiving the "perfect gift."

Family dynamics: Gatherings with family can bring up old conflicts, trigger difficult emotions, or highlight strained relationships. Not everyone has supportive, loving family connections, and the pressure to pretend everything is fine can be exhausting.

Loneliness and grief: If you've lost someone you love, the holidays magnify that absence. And if you're physically distant from loved ones or feeling isolated, the emphasis on togetherness makes loneliness even harder to bear.

Overloaded schedules: Between work obligations, social commitments, shopping, decorating, and hosting, there's barely time to breathe, let alone take care of yourself. The relentless busyness disrupts routines that normally help you stay balanced. People are often busier around the holidays, and it can be stressful trying to balance work and personal activities, especially as both tend to ramp up this time of year.

Recognizing the Warning Signs

Sometimes stress and sadness are normal reactions to difficult circumstances. But when do those feelings cross the line into something more serious?

Watch for these warning signs:

• Persistent sadness or feeling empty most of the day
• Loss of interest in activities you usually enjoy
• Changes in appetite or weight (eating much more or much less than usual)
• Sleeping too much or too little
• Feeling restless or unusually tired
• Difficulty concentrating or making decisions
• Feeling worthless or excessively guilty
• Withdrawing from friends and family
• Increased use of alcohol or drugs to cope
• Thoughts of harming yourself or that life isn't worth living

If you're experiencing several of these symptoms for more than two weeks, or if you're having thoughts of self-harm, it's time to reach out for professional help.

Practical Ways to Manage Holiday Stress

You can't eliminate all holiday stress, but you can take steps to protect your mental health and find moments of peace during this hectic season.

1. Be honest about how you're feeling.

You don't have to fake happiness. It's okay to admit that you're struggling. Some people bottle up emotions or sweep them under the rug, but this tends to make the situation worse. So-called negative feelings like sadness, anger, and boredom exist for a reason and are telling you something that you need to listen to and address in a healthy manner.

Talk to someone you trust about what you're going through. Sharing your feelings helps validate them and reminds you that you're not alone.

2. Set boundaries and manage expectations.

You don't have to attend every event, buy expensive gifts, or host elaborate gatherings. It's okay to say no.

If you're not feeling chipper during the holidays, be honest, transparent, communicative, and non-apologetic about what you need. Explain that this year you are just not feeling like yourself and need to take some time out to help yourself get back to feeling better. Remind others of your love and appreciation for them, but that you just want to deal with some things on your own.

Decide what's truly important to you and let go of the rest.

3. Stick to healthy habits.

When you're busy and stressed, self-care often falls by the wayside. But maintaining healthy habits is more important than ever during the holidays.

• Eat balanced meals. Don't skip meals or rely on sugary snacks and caffeine to get through the day.
• Get enough sleep. Aim for 7-9 hours per night. Sleep deprivation makes anxiety and depression worse.
• Move your body. Even a short walk can improve your mood and reduce stress.
• Limit alcohol. Alcohol is a depressant and can worsen anxiety and depression.
• Take breaks from screens. Constant exposure to social media, news, and holiday marketing can be overwhelming.

4. Make time for activities that bring you joy.

Even if your schedule is packed, carve out small moments for things that recharge you. Listen to music you love, read a book, take a hot bath, spend time in nature, or do whatever makes you feel calm and happy.

5. Connect with others — on your terms.

If you're feeling lonely, reach out. Call a friend, join a community group, or volunteer. Connection is powerful medicine for mental health.

But if you need solitude, that's okay too. Honor what you need, even if it doesn't match what society says you "should" do during the holidays.

6. Practice gratitude — without forcing it.

Gratitude can improve mood and reduce stress, but don't use it to dismiss or invalidate your feelings. It's possible to be grateful for what you have while also acknowledging that things are hard right now. Both can be true at the same time.

When to Seek Professional Help

If holiday stress is overwhelming you, or if symptoms of anxiety or depression are interfering with your daily life, don't wait to get help. Mental health struggles are real, and seeking support is a sign of strength, not weakness.

Professional help can include:

• Talking to your primary care doctor
• Meeting with a therapist or counselor
• Consulting a psychiatrist about medication options
• Calling a crisis hotline if you're in immediate distress

The sooner you reach out, the sooner you can start feeling better.

Finding Support at Texas Health

You don't have to face holiday stress or mental health struggles alone. Texas Health offers comprehensive behavioral health services to support you. If you or a loved one is experiencing mental health issues, find a physician or counselor near you or call 1-877-605-1651.

The Texas Health Behavioral Health helpline is available 24 hours a day, seven days a week at 682-236-6023. Additionally, if you're in crisis, you can call or text 988 for free, confidential support from the Suicide and Crisis Lifeline, available 24/7.

To learn more about services offered by Texas Health Behavioral Health centers, visit TexasHealth.org/Behavioral-Health.

For more information about managing stress and mental health during the holidays, read Mental Health and the Holidays: Coping with Loneliness and Stress.

Sources

• CDC: Mental Health Conditions & Care
• CDC: Symptoms of Anxiety or Depressive Disorder and Use of Mental Health
• National Center for Biotechnology Information: The Christmas Effect on Psychopathology
• Texas Health Resources: Holiday Season Got You Feeling Down? You're Not Alone
• Texas Health Resources: Mental Health and the Holidays: Coping with Loneliness and Stress