BY THE OPTIMIST DAILY EDITORIAL TEAM

For many people, the holiday season is synonymous with joy, family, and warm rituals. However, for some, the “most wonderful time of the year” brings strain, stress, and emotional hurdles. Whether it’s dealing with grief, managing family expectations, or balancing financial constraints, this time of year can put even the most resilient of us to the test.

“We go into the holiday season hoping we can step away from the pain of current events, family dynamics, and grief,” explains Sadie Salazar, LCSW, psychotherapist and COO of Sage Therapy. “The challenge is that when we put pressure on something to be perfect, it rarely turns out that way.”

With shorter days, colder temperatures, and jam-packed schedules, it’s no surprise that many of us feel overwhelmed. The American Psychological Association reports that over 89 percent of adults in the United States experience stress during the holiday season.

But there is hope. You can tackle this season more easily if you plan ahead of time and approach things with the right mindset. Here are nine therapist-approved recommendations to help you manage your mental health as the year comes to an end.

Practical tips for protecting your mental health

1. Set goals

Set one or two basic, meaningful goals to help you feel anchored in the chaos. “It can be as small as taking a holiday photo, sharing a meal with someone special, or carving out alone time,” says Nawal Alomari, LCPC, founder of Noor Psychology & Wellness. Choose goals that you can control to give yourself a sense of accomplishment in the midst of the rush.

2. Establish boundaries and expectations

The holidays often exacerbate family conflicts. Salazar advocates establishing strict boundaries to protect your energy. This could involve restricting your time with relatives or sticking to a budget. “You don’t have to do everything they ask you to do,” Alomari continues. “Decide what you’re willing to do and practice saying no.”

3. Stick to your routine

Routines frequently fall by the wayside during the holiday season. However, predictability is essential for maintaining stability. “Maintain a consistent sleep schedule, take breaks from socializing, and resist the urge to push everything off until January,” advises Salazar.

4. Keep moving

When schedules become hectic, movement frequently slips by the wayside. Physical activity, even simple motions like yoga or a brisk walk, can help relieve tension. “Stress is a nervous system response, and the best way to regulate your nervous system is to move your body,” Salazar says.

5. Write a letter

Grief can feel more intense over the holidays, whether it is the loss of a loved one or a longing for something missing. Alomari suggests drafting a letter to the person or experience you’re mourning. “It’s a way to foster connection and release those feelings from your body,” she says.

6. Plan ahead

Loneliness can be especially acute this time of year, but Salazar advocates making the effort to create plans. “Don’t wait for invitations—reach out and schedule something you’ll look forward to,” she suggests. Even simple pleasures, like as watching a beloved movie or indulging in a special dessert, can provide consolation.

7. Give back

Volunteering is an effective method to interact with your community while shifting your emphasis from stress to thankfulness. Giving back, whether through a toy drive, meal delivery, or volunteering at an animal shelter, can improve your mood and give you a feeling of purpose.

8. Feel your feelings

The holidays can create an underlying pressure to be joyful. Salazar, on the other hand, emphasizes the significance of respecting one’s feelings. “Allow yourself to feel what you’re feeling without judgment,” she tells me. Alomari adds that setting a time limit for sadness, such as giving oneself an hour to cry, might help you process while moving forward.

9. Remember: it’s just a season

Sometimes the most effective method to deal with holiday stress is to remind yourself that it is only temporary. “The holidays are a bubble,” Alomari explains. “They last a few weeks, then pop, and we’re back to normal life.” Take solace in knowing that this, too, will pass.

Wrapping it up

The holidays do not have to be flawless to be memorable. During this hectic season, you can achieve balance and even joy by setting boundaries, staying grounded, and offering yourself grace. “The holidays are what you make of them,” Alomari explains. “With a little planning and self-compassion, you can create moments that matter.”

So take a big breath, define your priorities, and remember that it’s good to put yourself first.