By Valerie Silecchia, Public Policy & Government Affairs, Vibrant Emotional Health
Dec 19, 2025
The holiday season is often portrayed as a time of celebration, family gatherings, and joyful traditions. But for many people, this time of year can also bring stress, loss, loneliness, and emotional strain that may intensify existing mental health challenges.
While festivities surround us, it’s important to recognize that the holidays can be difficult for many reasons, and struggling during this season is more common than many people realize. According to research shared by mental health advocates, up to 64% of people with a mental health condition report that their symptoms worsen around the holidays, often due to stressors like family conflict, financial pressures, or past losses that this time of year recalls.
Why the Holidays Can Be Hard
Many factors can make the holidays emotionally challenging:
- Pressure and expectations: Societal pressure to feel “joyful” can make negative feelings feel even heavier.
- Loneliness or loss: For people without close family or who’ve recently experienced bereavement, the season can intensify feelings of isolation.
- Financial stress: Gift-giving, travel, and hosting obligations can strain budgets and heighten anxiety.
- Seasonal mood changes: Shorter days and less sunlight may trigger or worsen symptoms of Seasonal Affective Disorder (SAD), a form of depression linked to seasonal shifts.
SAMHSA (the Substance Abuse and Mental Health Services Administration) highlights that it’s normal and okay to feel stressed, sad, or overwhelmed during the holidays, and people aren’t alone in that experience.
Evidence-Based Ways to Cope
Here are practical strategies backed by mental health experts and federal guidance that can help people manage holiday mental health challenges:
1. Take Time for Self-Care
Prioritize rest, nutrition, and activities that recharge your energy. Self-care isn’t selfish: it’s essential. Regular routines around sleep and meals help stabilize mood during a time of increased demands.
2. Notice and Name Your Feelings
It’s okay to acknowledge that the holidays feel hard. Being honest about feelings like sadness, stress, or grief is the first step toward addressing them constructively.
3. Have a Plan for Tough Moments
Before events, prepare small strategies that help, such as stepping outside for fresh air, taking short breaks, or checking in with a friend. Planning ahead reduces overwhelm.
4. Connect with Community
Reaching out to supportive friends, neighbors, community groups, faith communities, or local organizations can reduce feelings of isolation. If physical distance makes this more challenging, schedule calls or virtual gatherings.
Resources and Support You Can Use
If you or someone you care about is struggling, help is available, often at no cost and with confidential support:
Immediate Support
- 988 Suicide & Crisis Lifeline: Call or text 988 any time for free, confidential support in a crisis.
- Veteran’s Crisis Line: Call 988 (press1).
- Disaster Distress Helpline: 1-800-985-5990.
- SAMHSA National Helpline: 1-800-662-HELP (4357) Call for free, 24/7 referrals to local treatment and support for mental and substance use concerns.
- FindSupport.gov: A guide to help people navigate questions about mental health, stress, and coping.
- FindTreatment.gov: Connects people to treatment facilities for mental health and substance use needs.
Coping and Education
- Seasonal Affective Disorder (SAD) information: Learn about symptoms, treatment options, and when to seek help.
- Self-care and stress management tips: SAMHSA and related resources share tools for managing seasonal stress, from mindful breaks to building supportive habits.
These resources provide practical pathways to support, whether someone needs immediate crisis intervention or is looking to strengthen emotional resilience throughout the season.
