The holidays can be joyful, but they can also be overwhelming. For many people, the added pressures can intensify mental health struggles.
“The holidays can be stressful because they disrupt normal routines and can increase financial and social pressures,” says Jennifer Driver, a behavior analyst at BlueCross BlueShield of Tennessee. “They can also bring complicated family dynamics to the surface.”
Strategies for managing holiday stress
Jennifer Driver: For those with mental health conditions, the holidays can intensify symptoms. They can also make coping more difficult. Some strategies for managing stress include:
Set clear boundaries. Be clear on what you can handle emotionally, financially and timewise. Then communicate those limits calmly and directly. This may mean saying no to certain events or limiting length of visits. It helps to plan responses ahead of time, such as “I can’t stay long but I’d love to stop by for an hour.”
Simplify expectations. Let go of the pressure for everything to be perfect. Instead, recognize what is realistic for yourself and others. Acknowledge that traditions, plans and people may not always meet idealized holiday images. Focusing on what truly matters — connection, rest or simple moments — can reduce disappointment.
Protect your routine. Planning finances, schedules and social events can reduce stress. Building in rest and alone time can help maintain emotional balance.
Use coping skills. Mindfulness or deep breathing can help regulate stress in the moment.
Reach out for support. Friends, family or mental health professionals can provide grounding when emotions are high.
Practical self-care during busy times
Jennifer Driver: Self-care doesn’t have to be complicated. Try these:
- Use grounding strategies like deep breathing or brief walks
- Set limits for social events
- Delegate tasks when possible
- Stay hydrated
- Create small relaxing routines, like enjoying a warm drink or quiet minutes alone
Signs holiday stress is becoming overwhelming
Jennifer Driver: Watch for:
- Persistent irritability
- Trouble sleeping
- Feeling constantly tired or on edge
- Increased anxiety
- Difficulty concentrating
- Changes in appetite
- Feeling emotionally numb or tearful
- Avoiding activities you usually enjoy
- Feeling unable to keep up with daily tasks
- Relying more on substances like alcohol
When to seek professional help
Jennifer Driver: Seek professional help if holiday stress starts interfering with daily life. A mental health professional can help manage stress before it escalates.
If you’re experiencing a mental health crisis, call or text 988 for the Suicide and Crisis Lifeline.
“You can protect your mental health by setting limits on time, energy and finances,” Jennifer says. “Choose the holiday activities that matter most to you. Pace yourself, schedule breaks and maintain self-care routines.”
WellTuned: how to avoid the holiday blues
Get more information about specific health terms, topics and conditions to better manage your health on bcbst.com. BlueCross BlueShield of Tennessee members can access wellness-related discounts on fitness products, gym memberships, healthy eating and more through Blue365®. BCBST members can also find tools and resources to help improve health and well-being by logging into BlueAccess and going to the Managing Your Health tab.