Protecting Your Peace: Mental Health Strategies for the Holiday Season
Written By: Tara Foytik, LMFT-IT
The holidays are often described as “the most wonderful time of the year”—but for many individuals and families, they can also bring a wave of stress, grief, overwhelm, and anxiety. Whether it’s navigating family dynamics, financial strain, loneliness, or the pressure to create “perfect” celebrations, the season can be emotionally complex.
At Lighthouse Counseling Center, we believe your mental health matters just as much as the holiday traditions. Below are supportive strategies to help you care for your emotional well-being during the holidays.
1. Set Realistic Expectations
Social media and advertising can create an unrealistic picture of what the holidays "should" look like. Try to release the pressure to meet those standards. Traditions don’t have to be perfect to be meaningful.
Ask yourself: What matters most to me and my family this year? Focus on those priorities and give yourself permission to simplify or say no to the rest.
2. Maintain Healthy Boundaries
Family gatherings can sometimes stir up old patterns or stress. It’s okay to set boundaries around:
How much time do you spend with certain people
Topics you are (or aren’t) willing to discuss
Your physical and emotional energy
You don’t have to attend every event or meet every expectation. Saying “no” is an act of self-care, not selfishness.
3. Plan for Grief and Loss
If you’ve lost a loved one or are going through a difficult season (such as divorce, illness, or estrangement), the holidays may intensify your grief. Create space to honor your feelings:
Light a candle in memory of someone
Create a new tradition that reflects where you are now
Talk to a trusted friend, therapist, or support group
It’s okay to feel sadness and joy at the same time. Both can coexist.
4. Protect Your Time and Energy
It’s easy to overcommit during the holidays. Between shopping, parties, school events, and family obligations, burnout can creep in quickly.
Build in “buffer days” or quiet moments where you do something restful—whether it's a walk, reading, or just saying no to one more errand. You don’t have to do it all.
5. Be Mindful of Food, Sleep, and Movement
The basics of mental health still apply—even (especially!) during the holidays. Aim to:
Get consistent sleep
Move your body in ways you enjoy
Stay hydrated and eat nourishing meals when you can
Watch alcohol and caffeine intake, especially if you're feeling anxious or down
These small habits help regulate your mood and energy.
6. Connect with People Who Uplift You
If you feel isolated or disconnected during this season, try to reach out—even a short conversation with someone who “gets you” can ease loneliness.
Make plans with a friend
Volunteer for a cause that’s meaningful to you
Join a community event or support group
Human connection is a powerful antidote to holiday stress.
7. Know When to Ask for Help
If you’re feeling persistently sad, anxious, overwhelmed, or numb, you’re not alone—and help is available. You don’t have to suffer in silence.
Our team at Lighthouse Counseling Center is here to provide support through the emotional ups and downs of the season. Whether you need a safe space to talk, tools to manage anxiety, or a plan to navigate grief or depression, we’re ready to walk alongside you.
You Deserve Peace This Season
You don’t have to strive for a picture-perfect holiday. Protecting your peace and prioritizing your mental health is one of the most meaningful gifts you can give yourself—and those you love.
