Holiday Mental Health and Self-Care Tips

Hendricks Therapy understands that the holidays can be a time that can be emotionally heavy for many people. Below are some practical mental-health suggestions to help you navigate the season:

1. Set Realistic Expectations

The holidays often come with pressure—to be cheerful, to give perfect gifts, to host, to attend everything.

  • Give yourself permission to do less.

  • It’s okay if things aren’t perfect.

  • Say no to events that drain you.

  • Focus on what actually matters to you, not what others expect.

2. Create Small Daily Routines

When everything feels chaotic, routines can anchor you.

Try adding simple, manageable habits:

  • 5 minutes of deep breathing in the morning

  • A short walk

  • Eating at regular times

  • A consistent bedtime

  • Small routines create a sense of control and stability.

3. Stay Connected (Even in Small Ways)

  • Isolation can worsen depression and anxiety.

  • Connection doesn’t have to mean big gatherings:

  • Call or text someone you trust

  • Grab a coffee with a supportive friend

  • Join an online community or support group

  • Make a plan with one person instead of a crowd

  • Quality of connection matters more than quantity.

4. Self-Care & Physical Health

Taking care of your body is a powerful way to support your mind.

  • Prioritize the Basics: Don't let your healthy habits slide.

    • Sleep: Aim for adequate, quality rest. Lack of sleep is a major trigger for irritability and anxiety.

    • Nutrition: Eat balanced meals and snacks. While it's okay to enjoy treats, try not to skip meals or over-rely on sugar and processed foods, which can cause mood and energy crashes.

    • Movement: Engage in regular physical activity. Even a 10-15 minute walk outside or stretching can boost your mood and reduce stress.

  • Limit Alcohol and Substances: Alcohol is a depressant and can amplify feelings of sadness, anxiety, and stress. If you drink, do so in moderation, or consider bringing your own non-alcoholic options to gatherings.

  • Schedule Downtime: Treat time alone to decompress and recharge as a non-negotiable appointment. This could be reading, listening to music, meditating, or just quiet reflection.

5. Set Boundaries to Protect Your Energy

Limit time at gatherings

  • Have a “signal” with a friend if you need an out

  • Prepare responses to intrusive questions

  • Leave early if you need to—your mental health comes first

6. Emotional Management & Support

You do not have to carry the weight of your feelings alone.

  • Acknowledge Your Feelings: It is okay to feel sad, stressed, or lonely during the holidays. Validate your emotions by reminding yourself, "I feel X because of Y, and that's okay." Avoid trying to force yourself to feel "holiday cheer."

  • Connect with Your Support Network: Reach out to people who affirm, support, and love you. This can be friends, family, or a trusted therapist. Even a phone call or video chat can help combat loneliness.

  • Allow for Grief: If you have experienced loss, allow yourself time to grieve. Incorporate a new tradition in memory of a loved one (like making their favorite dish, lighting a candle, or donating to their favorite cause).

  • Practice Gratitude: Focusing on things you are thankful for can shift your perspective and combat negative thought patterns. Try writing down three things you are grateful for each day.

  • Limit Social Media: Seeing curated, "perfect" holiday posts from others can increase feelings of loneliness and inadequacy. Take a break from social media to focus on your own life.

7. Be Kind To Your Body

Holiday eating can be stressful. Try:

  • Balanced meals

  • Staying hydrated

  • Limiting alcohol, which can worsen anxiety and depression

  • Getting enough sleep (a huge factor in mental health)

8. Acknowledge Your Feelings

You don’t have to “be merry” just because it’s the holidays.
Your feelings are valid:

  • Allow sadness or grief to be present

  • Journaling can help you name what you’re feeling

  • Accept that it’s okay to have mixed emotions this time of year

9. Adjust Social Media Use

Scrolling through perfect holiday posts can increase anxiety or sadness. Try:

  • Limiting time on social apps

  • Muting accounts that trigger comparison

  • Following accounts that are grounding, supportive, or funny

10. Create Your Own Meaningful Traditions

If traditional holidays bring stress or painful memories, create your own rituals:

  • Watching your favorite movie

  • Cooking a comfort meal

  • Spending the day in nature

  • Volunteering

Give yourself permission to redefine the season.

Ask for Help When Needed

You don’t have to handle everything alone. Seek professional help when needed.
Reach out to:

  • A therapist or counselor at Hendricks Therapy

  • A trusted friend or family member

  • Support lines (such as local or national mental-health hotlines)

If feelings of anxiety, sadness, or hopelessness are overwhelming, persistent, or interfering with your daily life, please reach out for immediate support. You do not have to wait for a crisis.

Crisis Hotline: For immediate help for threats of suicide, go to the National Suicide Prevention Hotline www.suicidepreventionlifeline.org or call 1-800-273-TALK (8255).

Professional Care: Consider reaching out to a therapist or mental health professional at Hendricks Therapy to help you create a path for managing the season. Call/text us at (317) 718-8436. We are here to help.