For many people, the holiday season can be the most wonderful time of the year, filled with gatherings, traditions and a spirit of togetherness. Yet, it can also be one of the most stressful and emotionally challenging times. Expectations run high, financial pressures mount and family dynamics can become tense. On top of that, the shorter days and colder weather can affect mood and energy levels. Northern Arizona Healthcare (NAH) wants to encourage our neighbors to take care of your mental health during the holidays. It is not only important for personal well-being but also essential for truly enjoying the season in a meaningful way.
Stress around the holidays can take many forms. Some people feel pressure to create perfect experiences for their families, host gatherings or find the right gifts for everyone on their list. Others may be grieving the loss of loved ones or coping with loneliness. For those living with anxiety, depression or other mental health conditions, the fast pace of the holidays can make symptoms worse. Even people who are generally emotionally stable may find themselves feeling overwhelmed, exhausted or irritable as the season progresses. Recognizing and managing these feelings early can prevent them from becoming unmanageable.
“One of the first steps in protecting mental health during the holidays is setting realistic expectations,” said NAH psychologist John B. Martin, PhD. “Many people idealize the season, imagining that it should feel magical and joyful at every moment. When reality falls short, disappointment can set in. Accepting that no holiday is perfect and that stress is a natural part of the season can help ease the burden. It is okay if traditions change, if a party is smaller this year or if some gifts are simpler than usual. What matters most is connection and care, not perfection.”
Self-care becomes especially important during this busy time. Stress can affect not only your mental health, but your physical health as well. Simple habits like exercising, eating balanced meals and limiting alcohol or caffeine can make a big difference in mood and energy levels. Getting enough sleep is also extremely important, as it’s just as integral to your overall health as diet and exercise. Set realistic expectations for yourself and others when it comes to your schedule, you can give yourself permission to say no. Overcommitting can lead to burnout and resentment, which can take away from the joy of the season.
Relationships can also be a source of tension during the holidays. Family gatherings may bring up old conflicts or uncomfortable conversations. It can help to approach these situations with patience and boundaries. It is important to remember that you can’t control other people’s behavior, but you can control your response. If certain topics cause stress, it is acceptable to steer conversations in another direction or take a short break if emotions run high. Focusing on gratitude and shared memories can also help diffuse tension and remind everyone of what truly matters.
For those who struggle with loneliness, the holidays can be particularly painful and seeing others surrounded by family or friends can amplify feelings of isolation. It may help to reach out to others who might be in similar situations, such as neighbors, colleagues or members of a faith community.
All these feelings of stress can manifest into physical and mental effects such as increased heart rate, higher blood pressure, depression, diet changes and anxiety. Dr. Martin encourages us to “be kind to yourself,” take a few moments each day to pause, breathe deeply, and focus on the present which can help calm the mind and reduce anxiety. These small moments of calm can help prevent feelings of chaos and allow for greater appreciation of the season’s simple pleasures.
If stress or sadness becomes too intense to handle alone, it is important to seek professional help. Therapists and mental health counselors can help people identify sources of stress and develop healthier coping methods. Flagstaff Medical Center’s behavioral health department offers patients a compassionate place to heal, along with the tools needed to recover. Locally, the Northern Arizona Crisis Line is available at 877-756-4090. The national Suicide and Crisis Lifeline can be reached by calling or texting 988.
By prioritizing mental health and managing stress with intention, it is possible to enjoy the holiday season in a more fulfilling way that will bring you warmth, reflection and connection. Letting go of unrealistic expectations, practicing self-care and maintaining boundaries can all make a significant difference in having an enjoyable holiday season.
We at NAH wish our community a wonderful holiday season!
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