“Fa-la-la-la-flat” No More: Navigating Mental Health During the Holiday Season
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Written By: Undefeated Healthcare Editorial Team
Reviewed By: Chase Butala MS LPC, LCPC
11/11/2025
Welcome to the season of jingles, jangles, and—let’s be honest—jangled nerves. As festive lights blink on and carols begin their merry loop, not everyone skips through December with sugarplum dreams. At Undefeated Healthcare, we believe in supporting all sides of the holiday story: the cheer, the chaos—and yes, the challenge to mental health. So grab a warm beverage, pull your comfiest socks, and let’s sleigh this topic (pun absolutely intended).
The “Most Wonderful” Time…for Some.
Let’s unwrap the reality: the holidays may bring cozy moments, but they also bring stress, pressure, and mental-health risk factors.
Stressors that jing(gle) the nerves
Financial frosting meltdown: One report found that 89% of U.S. adults say holiday concerns—such as not having enough money, missing loved ones, and anticipating family conflict—cause them stress.
Nearly half of people say the holiday budget is a top stressor.
Family fudge-factors: Family gatherings bring warmth—but also expectations, unresolved issues, and tricky dynamics. Feeling you should feel merry (but don’t) can add extra weight.
Routine + self-care on hold: The typical go-go of holiday obligations plays havoc with sleep, healthy eating, activity, and self-care. For example—about 31% of people said their physical and mental health worsened in the holiday months.
Loneliness & loss in spotlight: When everyone else seems to be celebrating, missing someone can sting. A study found that loneliness (40%) and being without family (38%) were prominent stressors around Christmas in a psychiatric cohort.
Seasonal triggers: While the calendar is set to “holiday mode,” the weather and daylight changes also matter (aka so-called winter blues or Seasonal Affective Disorder).
The not-so-magical truth
Around 3 in 5 Americans say their mental health is negatively impacted by the holidays.
A survey reported 64% of individuals with a mental illness said their conditions worsened around the holidays.
Many people find the holiday season more stressful than even tax season. (Yes, that stressful.)
So while the Hallmark trailers promise radiant joy, for many the reality is closer to “Holiday Ho-Ho-Hold On”.
“Deck the Halls”…and Also Your Well-being
Here’s how to treat your mental health like an after-dinner peppermint: sweet, refreshing, and absolutely worth it.
1. Accept your feelings (yes, even the gravy-spill ones)
It’s OK to feel a mix of emotions—joy, sadness, nostalgia, annoyance. According to National Alliance on Mental Illness (NAMI), accepting what you feel is a key first step.
Tip: Give yourself a night to just… feel. Maybe curl up with that movie you skip all year.
2. Revisit your routines—Santa-style
Sleep: Aim for consistent bedtimes. Even one hour late can shake your mood.
Move: A brisk walk in the lights does wonders—not just for calorie counts, but for clarity.
Eat & drink smart: Enjoy the cookies—but balance with veggies (yes, they exist in December). Surveys show many struggle to keep healthy habits during this season.
3. Set (festive) boundaries
You don’t have to go to every party.
You don’t need to spend beyond your means (honestly, your sanity is a better gift). Budgeting helps reduce stress around money.
If family dynamics are tricky: carve out some space, set the timer on visits, or pick one activity you actually enjoy.
4. Navigate family & finances with care
Family: Yes, it’s “family time”—but if the dynamic is more “High-stress Time”, be aware. Having a plan ahead (e.g., “We’ll talk Christmas morning, then 15 minutes of quiet”) can buffer the chaos.
Money: Gift pressure, travel costs, hosting duties—all add up. And the data backs it: financial stress is one of the biggest triggers around the season.
Tip: Create a realistic budget for gifts and events; consider alternative celebrations (experience over expensive item).
Tip: Frame family time with experiences, not expectations: “We’ll bake cookies, then share one thing we’re grateful for.”
5. Therapy & therapeutic modalities: unwrapping the gift of help
If the mental-health holly-jolly is fading into holly-jaded, therapy is a solid option. Here’s how it helps:
Talk therapy (e.g., CBT): Helps you unpack the “must be happy” myth, reframe negative self-talk (“Everyone else is loving it!”) and develop coping strategies.
Mindfulness-based stress reduction: Guided meditations, breathwork, or even a five-minute grounding exercise (even while wrapping gifts!) can reduce anxiety.
Family systems therapy: If family gatherings consistently trigger stress, therapy can help map out patterns, set healthy boundaries, and improve communication.
Behavioral activation: If you’re feeling flat, a therapist might suggest scheduling small pleasurable or meaningful activities (yes—even holiday-flavored ones) to boost mood.
Bottom line: Therapy isn’t just for crisis moments. It’s like spring-cleaning for your mental health—except it happens when the tree is up and the cocoa’s hot.
Wrapping Up With a Bow (and Puns)
Whether you’re merrily jingling or quietly tiptoeing through the tinsel, your mental health matters. The holiday season can bring warmth, connection, and nostalgia—but it can also bring strain, comparisons, and fatigue.
Wreath your mindset with compassion:
Acknowledge your feelings (no need to “fake the festive”).
Stay connected but steady—don’t let events run you ragged.
Make space for self-care (yes, even in between carol practices and cookie samplings).
Reach out. Talk to a friend, a therapist, or a support line.
Remember: the goal isn’t perfect trees or perfect moods. It’s present-ness—for you and for others.
May your lights stay untangled, your hot cocoa stay warm, and your mind stay more calm than alarm. If things get heavy, you’re not alone—and you don’t have to navigate this solo.
From all of us at Undefeated Healthcare: here’s to a season of wellness, resiliency, and no bah-humbug.
