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Effective Techniques for Managing Mental Health During the Holidays — From Certified Providers
- Dr Titilayo Akinsola
- 2 days ago
- 4 min read
Updated: 1 day ago
The holiday season can be emotionally complex. For many people, December triggers a mix of joy, overwhelm, exhaustion, disrupted routines, family pressure, and intensified symptoms of depression, anxiety, and Seasonal Affective Disorder. At Favor Mental Health, we see this pattern every year — and we also know that the right strategies can significantly reduce emotional strain before it spirals into a crisis.
Below are clinician-backed techniques, grounded in psychiatric practice and real patient outcomes, designed to help you maintain stability, clarity, and emotional balance throughout the holidays.
1. Use “Expectational Flexibility” to Reduce Stress
One of the fastest ways to lower holiday anxiety is to release rigid expectations.
Rigid expectations look like:
“Everything has to be perfect.”
“I have to say yes to every invitation.”
“I must feel festive.”
“Everyone should get the perfect gift.”
Clinically, these unrealistic standards create emotional overload.
Expectational flexibility allows you to:
remove pressure
adapt plans
prioritize rest
honor your actual energy capacity
This shift alone can prevent burnout.
2. Prioritize Sleep as Your Primary Emotional Regulator
Sleep sacrifice is one of the biggest holiday pitfalls.Even one week of inconsistent sleep can increase:
irritability
anxiety
emotional reactivity
depressive symptoms
difficulty concentrating
To protect your sleep:
keep a consistent bedtime
limit alcohol
avoid back-to-back late nights
use low lighting in the evenings
take prescribed sleep support only when clinically indicated
Good sleep is not optional — it’s psychiatric stabilization.
3. Use the “Two-Event Rule” to Protect Your Energy
December is socially demanding.Clinicians recommend limiting yourself to two events per week (or fewer based on your personal capacity).
This prevents:
sensory overload
emotional overwhelm
fatigue
resentment
burnout
Protecting your schedule protects your mental health.
4. Implement a Daily “Grounding Window” (10–15 Minutes)
Grounding brings the nervous system out of “holiday chaos mode.”
Effective grounding techniques include:
slow breathing
progressive muscle relaxation
brief meditation
sitting quietly with a warm drink
stepping outside for fresh air
Just 10 minutes daily can significantly reduce emotional volatility.
5. Use Thought Reframing When Anxiety Spikes
Holiday anxiety often comes from catastrophic thinking:
“If I disappoint someone, everything will fall apart.”
“I can’t handle this.”
“Everyone expects something from me.”
Clinicians teach thought reframing to break this cycle:
Notice the anxious thought.
Identify what’s exaggerated or untrue.
Replace it with a more balanced alternative.
Example:“I must attend every event” → “I can choose what works for my mental health.”
This technique is simple, but clinically powerful.
6. Limit Alcohol to Protect Mood Stability
Alcohol is everywhere in December, but its impact is often underestimated.
Alcohol contributes to:
mood crashes
sleep disruption
irritability
increased anxiety
medication interference
worsening depressive symptoms
Even small reductions significantly improve emotional stability.
7. Create a “Holiday Safety Plan”
A holiday safety plan helps you avoid emotional emergencies.
Include:
three people you can contact
warning signs your symptoms are worsening
grounding strategies
your medication schedule
a list of professional support options
This proactive approach is standard in psychiatric care — and highly effective.
8. Use Light Strategically to Combat Seasonal Affective Disorder (SAD)
December has the lowest sunlight of the year, intensifying symptoms of SAD.
Evidence-based strategies include:
morning sunlight exposure
10,000-lux light therapy
Vitamin D supplementation (when clinically indicated)
consistent sleep routines
For moderate or severe SAD, medication management may be needed.
9. Set Boundaries With Emotionally Draining People
Family dynamics can regress quickly during the holidays.
Boundaries might include:
time limits
topic limits
declining invitations
taking breaks
avoiding harmful conversations
Clinicians emphasize that boundaries are not rejection — they are self-protection.
10. Use Micro-Connection Instead of Overextending Yourself
If you’re feeling lonely or disconnected, you do not need large gatherings.
Micro-connections are easier and more effective.Examples:
texting someone you trust
sharing a brief moment of honesty
short phone calls
small meaningful interactions
These stabilize the emotional system without overwhelming it.
11. Practice “Functional Self-Care” Instead of Aesthetic Self-Care
Self-care during the holidays is not about candles and bubble baths.
Functional self-care includes:
taking medications on time
eating real meals
drinking enough water
resting when needed
asking for help
leaving stressful environments
This is the form of care that actually prevents crisis.
12. Recognize When It’s Time for Clinical Support
You may need professional help if you notice:
ongoing sadness
rising anxiety
panic symptoms
overwhelming grief
burnout
disrupted sleep
lack of motivation
worsening Seasonal Affective Disorder
inability to function normally
Favor Mental Health offers:
comprehensive psychiatric evaluations
personalized medication management
brief talk therapy support
targeted SAD treatment
sleep-focused interventions
December stress prevention plans
You deserve support — and treatment is available, effective, and confidential.
Call us: +1 (410) 403-3299 Or visit our website to book your appointment.
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