When the Holidays Feel Heavy: Tips for Navigating Seasonal Challenges

By Lesleigh Sanders, Mental Health Program Coordinator with Cobb Collaborative

The holiday season is often painted as a time of joy, warmth, and togetherness. But for many, it can bring feelings of stress, loneliness, or sadness/grief. Amid the festive decorations and celebrations, the pressure to create the “perfect” holiday can weigh heavily, leaving little room to acknowledge the complexity of our emotions. If you’ve ever felt out of step with the cheer around you, you’re not alone—and it’s normal to feel this way.

For some, this time of year is made even more challenging by Seasonal Affective Disorder (SAD), a type of depression that occurs during the colder, darker months. It’s estimated that SAD affects approximately 5% of adults in the U.S., with symptoms such as fatigue, low mood, and a loss of interest in activities they usually enjoy. The impact of shorter days and longer nights can feel overwhelming, adding another layer to the holiday blues.

Acknowledging these realities doesn’t diminish the joy the season can bring—it simply makes space for a more honest, compassionate approach to navigating this time of year. We must remember that grief and joy can co-exist.

 In this article, we’ll explore six practical ways to manage holiday stress, nurture your well-being, and find moments of peace amid the hustle and bustle.

• Take time to check in with yourself or others around you: Notice when your breathing slows or when your shoulders relax. Focus on what sensations your body is experiencing and if you are stressed or calm. This practice helps us understand what may trigger our stress and helps us recognize when we are feeling calm. If we notice that we are stressed, we can then utilize other wellness skills to get back to feeling calm.

• Create a “holiday resilience list” of supportive people, memories, or activities that bring comfort. When feelings of stress or sadness arise, acknowledge them and then turn to the list to recall moments that make you feel strong, loved, and connected.

• Practice grounding techniques like breath-work, listening to a soothing playlist, or taking a mindful walk. These techniques can help you to stay centered and in the present moment whenever you feel overwhelmed.

• Find quick and simple strategies to have in your mental health toolkit for when you have intense emotions. Some examples are holding ice or a cold pack, sour candy (sour candy may help shock the nervous system, reducing symptoms of anxiety), or using the 5-4-3-2-1 method (5 things you see, 4 things you hear, 3 things you touch, 2 things you smell, 1 thing you taste). These are quick, simple methods that are personal to what works to offer relief for you in times of spiked emotions.

• Identify a self-soothing gesture to create an inner sense of security and care. Maybe that looks like placing a hand on your heart, hugging yourself, or squeezing your hands together. Any small movement that brings comfort and support.

• Notice the little things that bring you comfort or joy. Savor a quiet holiday moment, find comfort in a nice warm drink, or enjoy the glow of holiday lights. Staying with these pleasant moments can help create a buffer against holiday stress.

While the holidays can be difficult, they can also be an opportunity to reconnect with what truly matters—whether it’s setting boundaries, finding moments of stillness, or leaning into the support of loved ones. Remember that it’s okay to honor your emotions and take care of yourself, even during a season that encourages giving to others. No matter how you feel right now, brighter days are ahead. With a little self-compassion and care, you can create a holiday season that feels right for you—one that brings hope and healing.

Peace and joy to you and your family this Holiday season!

From the Cobb Collaborative team

These wellness skills are based on the 6 wellness skills of the Community Resiliency Model, an evidence-based, resiliency-focused model that focuses on re-setting the natural balance of the nervous system. To learn more about CRM and training opportunities or for more resources and support, reach out to our team at Cobb Collaborative.