You’re Safe, It’s Just Change: Life Adjustments, Mental Health, and Coping Strategies During the Holidays

Life Adjustments and Mental Health During the Holidays

The holiday season is finally here, activating a range of emotions whether it be excitement, distress, or a little bit of both. If you thought the normal, day-to-day responsibilities were challenging, expect the holidays to add pressure. Gathering with loved ones, participating in traditions, gift giving, making nostalgic recipes, vacationing, and all the magic that the holidays bring does not happen on its own. Hosting dinners, budgeting, grocery runs, purchasing tickets to events, decorating, and taking time off work are just a few of the items on the holiday to-do list.

Now imagine the changes and transitions experienced despite the holidays. Life adjustments can happen any time of the year and may impact your experience of the “most wonderful time of the year.” The holidays are extra challenging for those going through a divorce, grieving a loved one, or experiencing job insecurity. Life adjustments come with different stressors including social, family, financial, and health (Best, 2020). Stressors may result in the onset or relapse of depression, anxiety, bipolar disorder, and other mental health issues.

According to a 2021 survey by the National Alliance on Mental Illness, 60% of individuals experience mental health issues during the holidays and 64% of individuals who have a mental illness experience more severe symptoms (Holiday, 2024). 1,162 suicides were reported between October 2022 and January 2023 in the state of Florida (Harmony, 2023). Also, some experience post-holiday blues when returning to normal routines. The holidays may activate unwanted emotions, making it difficult to cope with life adjustments and fulfill your daily roles.

Coping Strategies

Accepting feelings around holiday adjustments, dedicating time and effort towards healthy habits such as physical activity and regular sleep, creating healthy boundaries with yourself and others, connecting with loved ones, and spending time on hobbies are all ways to cope with holiday stress (Holiday, 2024). There are many ways to prevent and manage negative feelings this holiday season:

Emotional Awareness and Regulation

Identify and Regulate

Identifying specific emotions leads to actions necessary to regulate them. Journaling, tracking daily mood, meditating, and speaking about emotions with someone are a few approaches to gain emotional awareness. Breathing techniques, listening to music, playing a sport, crafting, exercising, and spending time outside are a few ways to regulate intense, negative emotions.

Minimize Isolation

Seek Support and Connect

Seeking support from an emotionally safe, trusted loved one, speaking with a counselor, or joining a support group may help you process unwanted feelings and process life adjustments during the holidays. A counselor or support group can create a safe environment to process and cope with emotions (Great, 2024). Dr. Carolne Witek, a Whole Health Psychological Center therapist located in West Palm Beach, FL, states that avoiding isolation is her number one coping tip for holiday stress (Hernandez, 2022).