The holiday season can be magical. At best, it is filled with family gatherings, celebrations, and a sense of joy and togetherness. But for many individuals, this time of year also brings heightened anxiety, loneliness, financial stress, grief, and fatigue. At Triumph Behavioral Health, our team of behavioral health specialists and Psychiatric Mental Health Nurse Practitioners (PMHNPs) sees firsthand how seasonal stressors can impact emotional well-being. That’s why we want to share five practical and compassionate tips to help you protect your mental health this holiday season.
#1: Prioritize Self-Care and Daily Routine
During the holidays, everyday routines often shift: think later nights, new eating patterns, and packed schedules. While this can be normal, disruptions to your sleep, nutrition, and physical activity can negatively affect mood and stress levels.
Why It Matters:
Consistent self-care supports emotional regulation and resilience. As reported by the Substance Abuse and Mental Health Services Administration (SAMHSA), scheduling dedicated time for activities that recharge both your body and mind (such as reading, exercise, mindfulness, or simply taking a walk) can significantly improve well-being during high-stress periods like the holidays.
Tips to Implement:
Keep consistent sleep and meal times when possible.
Incorporate movement into your everyday life. Even short walks or stretching counts.
Block out “me time” on your calendar, just like any other appointment.
Remember that it is okay to slow down. Your mental health is worth it.
#2: Set Realistic Expectations and Boundaries
A major source of holiday stress comes from pressure to “do it all,” create perfect moments, and meet every social invitation. Unrealistic expectations can fuel feelings of inadequacy and overwhelm during the holiday season and beyond
What We Recommend:
Be intentional about what matters most to you this season. Set reasonable goals and let go of perfection. Research consistently shows that managing expectations and clear personal boundaries reduces stress and emotional fatigue.
Tips to Implement:
Say “no” kindly but firmly when events or responsibilities feel too much.
Communicate preferences with family or friends in advance.
Decide ahead of time how long you plan to stay at gatherings or how much you will spend on gifts.
Remember, your holiday experience does not need to match a social “ideal.” What matters most is how you feel.
#3: Maintain Connection, but Know When to Take Breaks
Humans are wired for connection, and social support is one of the most protective factors for mental health. However, social interaction can be a double-edged sword: energizing for some but draining for others.
Tips to Implement:
Schedule meaningful time with supportive loved ones or community groups.
Plan phone calls or virtual meetups if distance or social anxiety makes in-person time difficult.Volunteer with a local organization if you’re feeling isolated. It’s a fact: Helping others can foster purpose and connection.
At the same time, it is essential to recognize when solitude is restorative rather than isolating. Intentional “me time” (such as reading, journaling, or meditation) allows your nervous system to reset and your emotions to ground, especially after overwhelming interactions.
#4: Practice Mindfulness and Emotional Check-Ins
The holiday season can stir up a range of emotions, including joy, nostalgia, anxiety, grief, or stress. Instead of pushing feelings aside, acknowledging and accepting them is a powerful tool for emotional regulation that our providers often recommend. Mindfulness practices such as deep breathing, meditation, or grounding exercises have been shown to reduce anxiety and depressive symptoms, improve focus, and foster resilience.
Want to try a mindfulness practice? Take a moment each day to pause and observe:
What are you feeling physically?
What thoughts are running through your mind?
Are your expectations realistic?
Even a brief mindfulness session can help slow down racing thoughts and enhance your sense of presence during special moments.
#5: Recognize When to Seek Support
Not everyone experiences the holidays in the same way. For some, the season can exacerbate symptoms of mental illness, seasonal mood changes, or substance use challenges. Acknowledging this is not a weakness. Instead, it is a step toward strength and self-care.
Know When to Get Professional Support
If you notice persistent feelings of hopelessness, anxiety, or numbness that interfere with daily life, consider reaching out to a mental health professional. Therapy, medication management, or a combination of supportive services can make a significant difference and are widely available.
Avoid Using Alcohol or Substances to Cope
While substance use may seem like a temporary escape during social events, it often worsens emotional distress over time. SAMHSA and other behavioral health authorities caution against self-medicating with alcohol or drugs, especially for those with underlying mental health or substance use concerns.
Make This Holiday Season One to Remember
The holiday season does not have to be perfect to be meaningful. By prioritizing your mental health, setting compassionate boundaries, and staying connected in healthy ways, you can navigate this time with greater ease and emotional balance.
At Triumph Behavioral Health in Maryland, we encourage you to:
Listen to your needs with curiosity and kindness.
Honor your limits and remember that it is okay to rest.
Seek support when stress feels too heavy to carry alone.
You do not have to wait until the holidays are over to take care of your well-being. The best gift you can give yourself and others is presence, peace, and a grounded, compassionate heart.
Get the Support You Need at Triumph Behavioral Health
At Triumph Behavioral Health, we are a team of PMHNPs that believe everyone deserves access to tools that support their mental health. We support clients in the Baltimore County area and beyond. If you are looking for a therapist in Towson or mental health care in Arbutus, we are the ones to call. We have two offices, one in Linthicum Heights and one in Catonsville, and we can also see clients digitally. Our guiding principle is providing a listening ear and empathetic, rewarding services for our clients. You can trust that at Triumph, we care.
Get in touch with us today to schedule your same week therapy appointment.