The holidays are often depicted as a season of joy, warmth, and celebration. But when you’re struggling with anxiety or depression, they can feel like the exact opposite. Instead of excitement, you may feel dread. Instead of connection, you might feel alone. Your thoughts may race before each holiday event that you are expected to attend. You may question how you’ll handle the noise, the questions, or the expectations. Or maybe you simply want to stay home and avoid it all.
The holidays can be overwhelming even for those who aren’t managing mental health challenges. But there are ways to take care of yourself, ease the pressure, and make it through the season with a little more peace.
Why the Holidays May Feel Hard
The holiday season can stir up emotions that are complicated, even painful. While others seem to move effortlessly through parties and gift exchanges, you may be fighting an invisible battle that others don’t see.
Here are a few reasons this time of year can feel so difficult:
- Pressure to be happy. Everywhere you turn, you’re told that this is “the most wonderful time of the year.” When you don’t feel that joy and feel pressured, it can make you feel broken or out of place.
- Social expectations. Whether it’s making small talk at a party or attending multiple family gatherings, social events can be draining. This can be especially true if you’re struggling with anxiety.
- Memories and loss. The holidays often bring reminders of people who aren’t here anymore, or of past seasons that felt easier or happier.
- Change in routine. When your normal routine is disrupted, it can throw off your sleep, eating habits, and sense of stability. These can all affect your mental health.
- Financial or family stress. Buying gifts, traveling, and navigating tense family dynamics can pile on even more pressure.
7 Ways to Survive Holiday Gatherings When You Feel Anxious or Depressed
Even if you’re not feeling festive, there are ways to get through the holidays without losing yourself in the stress. You don’t have to force yourself into situations that drain you. Instead, focus on strategies that help you cope, stay grounded, and prioritize your mental health.
- Allow Yourself to Feel How You Feel
You don’t have to pretend everything is okay. It’s perfectly normal to feel anxious, sad, or overwhelmed during the holidays. Try not to judge yourself for your emotions. Acknowledge them gently, and remind yourself that feelings come and go and do not define you.
- Set Boundaries Around Events
If attending every gathering feels impossible, that’s okay. You’re allowed to say no. Set clear boundaries and stick to them. Pick and choose the events that feel manageable, and skip the ones that push you beyond your limits.
- Have an Exit Plan
Sometimes, just knowing you can leave helps ease anxiety. Drive separately if possible or let your host know ahead of time that you might need to step out early. This gives you control over your experience and can make attending social events feel less overwhelming.
- Take Breaks During Gatherings
If you start feeling overstimulated or anxious, excuse yourself for a moment. Step outside for fresh air, find a quiet room, or take a short walk. A few minutes of calm can help you reset and reduce the pressure to stay “on” the entire time.
- Keep Up with Your Routine
Try to stick to your usual self-care habits—especially the ones that help you feel grounded. Whether it’s taking your medication, journaling, meditating, or keeping up with therapy, maintaining consistency can make a big difference in your mood and energy.
- Connect with Someone Who Understands
You don’t have to face the holidays alone. Reach out to someone you trust—a friend, family member, or therapist—and let them know you’re struggling. Sometimes just talking about how you feel can lighten the weight you’re carrying.
- Focus on What Truly Matters
Try to shift your focus from “holiday perfection” to meaningful connection. It’s not about how many gifts you buy or how many parties you attend—it’s about small moments of peace, gratitude, and love. Maybe it’s watching your favorite movie under a blanket or spending time with someone who makes you feel safe.
Reach Out for Support
If the holidays feel too heavy to handle alone, it might be time to reach out for help. Talking with a therapist or counselor can help you develop coping skills, process painful emotions, and find ways to navigate this season with more strength and balance.
At Peak Behavioral Health in Santa Teresa, NM, we understand how difficult the holidays can be when you’re living with anxiety or depression. Our compassionate team is here to help you find balance, build coping skills, and rediscover hope—not just for the holidays, but for every season of life. To learn more about how we can help support your mental health, reach out to us today.
