Finding Peace in the Holiday Hustle: 10 Ways to Protect Your Mental Health

The American Psychological Association reports that while many people experience feelings of happiness, love, and high spirits during the holidays, those same emotions often come with fatigue, stress, irritability, bloating, and sadness. In fact, 38% of people surveyed said their stress levels increased during the holiday season, with top stressors including lack of time, financial strain, commercialism, the pressure of gift-giving, and family gatherings (What We Know About the Holiday Blues, Psychology Today).

When I think about the holidays, I think about warm and wonderful memories with family and friends. Yet even the fondest memories often carry feelings of stress and anxiety. I will self-disclose for a moment because, contrary to popular belief, therapists do not have it all together or know all the answers. We are regular people with real emotions. The difference is that we are equipped with tools and knowledge about coping and healing, but sometimes even we forget to use them when life feels heavy.

My family, like many of yours, has changed over the years. For me, holiday stress and sadness often come from longing for what once was. Many of you may relate to this. The holiday season can bring long to-do lists, demands on your time, financial pressures, and expectations that leave you feeling disappointed or empty. With Thanksgiving and Christmas quickly approaching, it is easy to feel overwhelmed when reality does not match what we imagine the holidays should look like.

While there is no one-size-fits-all answer to finding peace during this time, there are meaningful steps you can take to protect your emotional and mental well-being. Each of us is unique, and so are the keys to our peace. I cannot promise instant calm, but I can share wisdom from the Mayo Clinic, from my own experience, and from the reminder that it is okay to feel exactly how you feel.

10 Ways to Protect Your Peace This Holiday Season

1. Be mindful

   Mindfulness means being fully present in the moment. Too often, our minds drift into the past or the future, pulling us into worry or regret. Practice grounding yourself in the here and now. Notice what you see, hear, smell, feel, and taste. Awareness brings calm and clarity.

2. Acknowledge your feelings

   The holidays can stir up a wide range of emotions. If you have lost someone or are missing a loved one, sadness and grief are natural. Your feelings are valid. Allow yourself space to feel them, and when possible, share them with someone you trust. You are not alone.

3. Reach out

   Connection can make all the difference. Seek out community events, support groups, or opportunities to volunteer. Helping others often lightens our own burdens and fills us with gratitude.

4. Be realistic

   It is natural to long for how things used to be, especially as families grow and change. Hold onto your favorite traditions but stay open to creating new ones. Flexibility can bring unexpected joy.

5. Set aside differences

   Family gatherings can be challenging. Remember that others may also be feeling the effects of holiday stress. Focus on what is good in one another, and save difficult conversations for another time.

6. Create a budget

   Before shopping for gifts or food, decide how much you can realistically spend. Financial boundaries protect your peace. Give yourself the gift of balance by planning ahead.

7. Plan ahead

   Organize your time for shopping, baking, connecting, and resting. Shifting from a mindset of “obligation” to one of “intention” helps you approach the season with more joy and less pressure.

8. Say no when you need to

   It is okay to decline invitations or requests. Saying no allows you to say yes to your own peace and rest. No explanations are necessary. Simply say, “I am unable to attend that day.”

9. Keep up with self-care

   Take at least fifteen minutes each day to rest, breathe, and reset. Go for a walk, listen to music, admire holiday lights, or simply sit in stillness. Your well-being deserves time and attention.

10. Seek professional help if needed

    If you find yourself struggling with persistent sadness or anxiety, reach out for help. Whether through a therapist, counselor, or primary care provider, support is available. You do not have to carry it alone.

Helpful Resources

• Find a Therapist – Psychology Today

• Mental Health Match

• 24-Hour National Suicide Prevention Lifeline: 1-800-273-8255

A Final Thought

The holidays do not have to be perfect to be meaningful. Focus on connection, gratitude, and grace for yourself and others. Let go of unrealistic expectations, hold onto what matters most, and rest in the peace of knowing it is okay to slow down.

"Come to me, all you who are weary and burdened, and I will give you rest." Matthew 11:28 (NIV)

May this season bring you moments of quiet joy, heartfelt connection, and renewed strength in the promise of peace.

With grace and hope,

~Jami

Rooted in Christ; helping hearts heal and minds find peace.

References

Mayo Foundation for Medical Education and Research. (2020, December 11). Tips for coping with holiday stress. Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress/art-20047544

What we know about the holiday blues. (n.d.). Psychology Today. https://www.psychologytoday.com/us/blog/evidence-based-living/201712/what-we-know-about-the-holiday-blues