Tis The Season…

Quick Take

The holidays bring more than festive cheer. They bring extra tasks, expectations, and emotions. Budgets get tighter, routines get stretched, and memories come back strong. You do not have to just get through the season. With a few mindful adjustments around time, money, relationships, and your treatment plan you can feel grounded, connected, and cared for.

Why The Season Often Triggers Stress

When your calendar fills up your rhythms get disrupted. Money pressure rises. Family dynamics shift. If you already manage anxiety, ADHD, mood concerns or other mental health issues the added load can tip the balance.
Shorter daylight and more social stimulation make emotional regulation harder. Recognizing this is a sign of strength not failure. (samhsa.gov)

A Holiday Well Being Plan That Actually Works

Define the must haves

Choose two or three traditions or events that truly matter this year. Everything else is optional.
Focusing on what’s meaningful, not everything you think you should do, reduces pressure.

Respect your time

Schedule your essentials first, therapy, medications, sleep, movement. Then add the extras around them.
Leave wiggle room for travel, unplanned feelings or a quiet pause.
Sharing your plan helps others support you.

Set a realistic budget

Money worries top the list of holiday stressors. List your essentials first, rent, bills, care, then decide what remains for gifts, outings and decor. Check your budget weekly and adjust if you overspend.
Think about gifts differently: experiences, handwritten notes, time together count just as much as price tags. (health.ucdavis.edu)

Create boundaries in gatherings

Family events can carry emotional baggage. Decide ahead what topics are off-limits. Craft short phrases you can use like:
“Thank you, I’m stepping out for a bit.”
“Let’s save that topic for another time.”
You have permission to leave or skip anything that feels harmful.

Acknowledge grief and absence

If someone or something is missing the holidays will highlight that.
Make a ritual: light a candle, share a memory, take a moment by yourself. Recognizing what you miss lets you also bring presence to what remains.

Keep core habits strong

• Stick to your sleep schedule. Without good sleep your mood and stress tolerance drop.

• Move your body, even just a short walk helps. Morning light supports mood.

• Stay hydrated, eat nourishing food, and be mindful of alcohol, it often adds to anxiety. (mayoclinichealthsystem.org)

Don’t Pause Your Care Maintain Meds & Therapy

• Put refills on your calendar now. Holiday hours may change.

• Set alarms for medications, travel, time zones, or changes in routine can interfere.

• Treat therapy and follow ups like important appointments you value.

When Mood Shifts Become More

If you notice persistent changes in your sleep, appetite, energy or interest you may be experiencing more than a “holiday dip.” Winter pattern mood shifts are real and treatable. You do not have to wait for them to pass. (urmc.rochester.edu)

Real World Scripts You Can Use

• “This year we’re keeping gifts simple, experiences or handmade items so I can stay within budget.”

• “Thanks, I’ve had enough, everything looks great.”

• “I’m stepping away for a moment. Let’s talk later.”

• “I loved being here with you. I’m going to recharge now. Let’s catch up soon.”

If It’s All Too Much

You don’t have to face this alone. If you ever feel unsafe with your thoughts or feel like you might act on them call 911 right now. For overwhelming emotional distress but not emergency, dial or text 988 (free, confidential, 24/7 support).

Check in Checklist

• Refill medications and confirm pharmacy hours

• Lock in your next therapy or follow up appointment

• Select 2-3 meaningful traditions only

• Set a holiday budget and outline gifts/experiences

• Wake up roughly the same time each day, move a little, drink water

• Practice 2-3 boundary phrases ahead of time

• Save 988 in your phone contacts

• If low mood or lost interest lasts more than 2 weeks reach out to your provider

About Mending Mental Health

At Mending Mental Health we offer statewide telehealth across Minnesota. Our services include medication management, ADHD testing, psychiatry, and coordination with your current care team. We respond to messages the same day or within 24 business hours.
Interested in talking through holiday stress, adjusting your medication plan, or scheduling a follow-up? Start your intake online or request an appointment and we’ll be in touch.

FAQs

Am I just stressed or is this something deeper?
Feeling more stretched than usual during the holidays is normal. If you’re struggling with sleep, mood, or interest for more than two weeks, it’s time to check in.

Is light therapy really helpful for seasonal mood changes?
Yes, when timed and used correctly, light therapy or increasing morning daylight can help with winter pattern mood changes. Talk to your clinician.

How do I manage gift spending without guilt?
Decide on a total budget first and share it with your family. Simple gifts, notes, time, experiences all carry weight.

What if I dread seeing certain family members?
Identify ahead of time how much time you’re comfortable giving. Use short exit phrases. Skip the event if that supports your mental health better.

Where can I get help immediately if I’m overwhelmed?
Call or text 988 anytime for free, confidential support 24/7.