Holiday Stress: Practical Mental Health Tips for a Healthier Season

The holiday season is often called “the most wonderful time of the year,” but for many, it can also be one of the most stressful. Between parties, family gatherings, gift shopping, and financial pressures, it’s easy to feel overwhelmed. We sat down with Dr. Christi Nothnagel, clinical psychologist in Psychological Services at CoxHealth, to get her insights on how to navigate this busy season while protecting your mental health.

Maintain Healthy Routines

Festivities and traditions can bring joy, but they also disrupt our routines. When these basics slip, stress levels rise and relationships can suffer. 

“People across the board are more stressed out this time of year because we’re out of our routines,” says Dr. Nothnagel. “There are a lot of exciting things happening like parties, extra events, and family traditions, but that knocks us out of our normal, everyday life.”

During the holiday season, it’s important to maintain healthy habits, even amid the festivities.

“When we let go of things like nutrition and bedtime routines, it impacts our mental health,” she says. “Making sure we eat healthy and drink lots of water is really important.” 

She suggests that people should absolutely enjoy seasonal treats, but try to balance them with nutritious meals on days when they’re not celebrating. Staying hydrated is equally important, as water intake often gets overlooked during busy times. And don’t forget about sleep. Adequate rest impacts every aspect of mental health. “When we’re not getting enough sleep, irritability and stress can quickly take over,” she says.

Set Boundaries

With so many activities and commitments during the season, Dr. Nothnagel emphasizes the importance of setting good boundaries.

“It’s okay to say no,” Dr. Nothnagel says. “Whatever you need to do to take care of yourself and your family.” 

She also advises being assertive at gatherings: “If something comes up that is bothersome to you, it’s okay to say, ‘I really don’t want to talk about that today. Let’s focus on being together and in the moment.’”

Reduce Stress

When faced with stressful situations, Dr. Nothnagel recommends finding simple ways to regain your calm and composure. 

“The important thing to remember is that you are in control. You can go to a family gathering, but if you decide that it’s time to go, you can go,” she says. “If you’re sitting in your car, roll the window down. That burst of cold air can help regulate your nervous system. If you can bring it back down to a manageable level, it might help you approach the situation a little bit better."

Combat Loneliness and Grief

While the holiday season can be a source of joy, it also has the ability to amplify painful feelings.  

“There are lots of good memories associated with Christmas, but behind that sometimes comes sadness,” Dr. Nothnagel says. “It’s important to not be alone. Go to a church service, a community event, or volunteer. Giving back really does help us feel better.”

When to Seek Help

Dr. Nothnagel acknowledges that there are times when the emotions and circumstances of life can become too overwhelming. She stresses the importance of reaching out for help through a variety of resources. 

“If you begin to have sad thoughts like it would be better if you weren’t here or thoughts about hurting yourself, call 988 or 911,” she says. “There’s always somebody there to reach out to.”

These feelings aren’t limited to the holiday season, though. Regardless of the time of year, people are encouraged to reach out to professionals to get the help they need.

“We have multiple emergency departments in our system,” she says. “You’ll be seen by a provider and we’ll determine what kind of help you need and can make referrals out in the community. We’re here to help.”