Mountain Pacific Blog

While many people see the holidays as a time of joy and celebration, some people struggle to feel the holiday cheer. That struggle often stems from the pressure, stress, sadness or loneliness the holiday season can bring for some.

As the holiday season approaches, remember that it is common to feel added stress. According to a survey conducted by the American Psychological Association (APA) in 2023, 41% of people reported elevated stress during the holidays. This elevated stress especially affects those suffering from substance use disorder (SUD) and/or other mental health concerns.

Here are some tips for recognizing and managing holiday stress.

1. Pay attention to your feelings and the feelings of those around you.

It is okay to feel unhappy during the holidays. Recognizing your feelings is the first step to being able to address them. If people around you are also feeling unhappy, let them know it is okay and try not to pressure them into acting happy. If you need more help, use this guide from the Substance Abuse and Mental Health Services Administration (SAMHSA), How to Talk About Mental Health.

2. Develop a plan for when you feel stressed, sad or lonely.

Your plan may include calling a friend or family member, going for a walk, watching a favorite movie or show or engaging in any activity that brings you joy. Having a plan ahead of time can help manage difficult moments.

3. Schedule self-care.

While having a plan for times you are feeling stressed is important, you should also schedule self-care into your routine to keep from getting overwhelmed. Self-care is any activity that recharges your mind and body. This may include reading a book, working out, spending time in nature or practicing stress management skills such as deep breathing, meditation and mindfulness.

4. Prioritize necessities.

Remember to prioritize necessities like eating a balanced diet, getting plenty of sleep, finding time for exercise and taking your medication.

5. Connect with community.

If you cannot be near loved ones during the holidays, finding a supportive community through clubs, support groups, community centers or faith communities can help reduce feelings of loneliness and isolation. You may also consider scheduling regular phone calls with family and friends.

6. Have realistic expectations.

When we hold ourselves to the idea of “the perfect holiday,” we can easily become overwhelmed. In the survey conducted in 2023 by the APA, of the almost nine out of 10 adults who reported something causes them stress during the holiday season, 58% reported the source of stress as spending too much or not having enough money to spend. A key step to managing stress and expectations is to prioritize your time and money around what matters most and make a plan.

• Calendar the events you simply do not want to miss and give your regrets to the rest.
• If possible, find “down” times to do your shopping, like weekdays or weeknights.
• Spread out your errands, so you are not trying to accomplish too much in a short amount of time. You can also ask others to help, so you are not doing everything yourself.
• Make a list and a budget and stick to it as best as you can. Allow a bit of wiggle room for unexpected costs that might come up but resist the urge to buy something for everyone you know.

You may want to think about prioritizing experiences and time above shopping and buying gifts. The holidays are about being with our loved ones. We can be generous with our time and focus on creating memories rather than spending a lot of money.

7. Avoid alcohol and drugs.

According to the National Institute on Alcohol Abuse and Alcoholism (NIAAA), around 40% of adults consume more alcohol during the holidays. Drinking alcohol and taking illicit drugs can have immediate and long-term effects. Having a plan for navigating social situations and feelings of loneliness can reduce the risk of substance use. For family and friends, it is important to check in over the holidays with those who may be struggling with SUD.

8. Know when and where to ask for help.

If you feel your mental health struggles are becoming overwhelming and difficult to handle, it is important to seek help. Be prepared and know treatment is available and where to find help. You are not alone.

• For a variety of local resources, connect with your state’s 211 information website or call center.
• If you or someone you know needs support now, dial 988 or connect to the 988 Suicide and Crisis Lifeline online to start a chat or view resources.
• Access the Veterans Crisis Line online or by dialing 988 and then pressing 1.

Work toward trading seasonal stress and frustration for holiday cheer by planning ahead and prioritizing your well-being.

Happy Holidays!