Finding Peace in the Season: SPBH’s Guide to Coping With Holiday Stress

The Reality of Holiday Stress

The Holiday Season is often associated with joy, peace, and togetherness with friends and family. But when we take an honest look at this time of year, we also see that the Holidays can bring stress, overwhelming situations, loneliness, and even feelings of despair. Many people find themselves balancing cheer with anxiety and excitement with emotional strain.

At Starting Point Behavioral Healthcare (SPBH), our mission is to support emotional wellness in our community, especially during times of increased pressure. The Holidays are definitely one of those times.

Why the Holidays Increase Stress

There are many reasons why stress tends to rise for us during the Holidays. From buying gifts to decorating, hosting, and the desire to make everything “perfect,” the season can become overwhelming very quickly.

Common causes of Holiday stress include:

• Financial pressure

• Family dynamics or conflict

• Grief or loss resurfacing

• Social expectations

• Travel demands

• Extra responsibilities for parents and caregivers

• Triggering environments for those in substance-use recovery

  
  

It’s important to recognize that feelings of joy and stress can coexist. Setting realistic expectations based on your emotional bandwidth helps create a healthier and more manageable season.

Coping Strategies That Support Emotional Wellness

To reduce the Holidays feeling overwhelming, building a personal toolbox of coping strategies is essential. These techniques can help you stay grounded and maintain emotional wellness throughout the season.

1. Set Realistic Expectations

• Release the pressure to make everything perfect.

• Focus on meaningful moments rather than idealized standards.

2. Create Healthy Boundaries

• Say no to events that drain your energy.

• Limit time with individuals who contribute to stress.

• Prioritize your own well-being without guilt.

3. Build a Manageable Schedule

• Add buffer time between commitments.

• Maintain regular routines whenever possible, including meals, medication, and sleep.

4. Stay Active & Grounded

• Incorporate breathing exercises, movement, and mindfulness.

• Allow yourself short self-care “resets” throughout the day.

5. Limit Comparison Traps

• Reduce social-media doom scrolling if it contributes to stress.

• Remember: most people share curated versions of their Holidays—what you see online is rarely the full truth.

  
  

For Parents & Caregivers: Helping Kids Handle Holiday Stress

Much of the magic of the season revolves around children, but kids can experience Holiday stress and burnout just like adults. Caregivers play an important role in helping them navigate these overwhelming feelings.

Tips to help children manage Holiday stress:

• Maintain familiar routines as much as possible.

• Prepare them for schedule changes or travel.

• Offer calm, predictable transitions between activities.

• Watch for signs of overload such as irritability, meltdowns, or withdrawal.

• Model healthy coping skills—children learn by watching you.

  

  
  

When Stress Becomes Too Much: Signs You May Need Support

If what you’re experiencing feels like more than seasonal stress, it may be time to seek additional support.

Signs you may need help this Holiday Season include:

• Persistent sadness or anxiety

• Changes in sleep or appetite

• Difficulty functioning in daily life

• Increased substance use or cravings

• Withdrawal from friends or activities

• Feeling hopeless, overwhelmed, or unable to cope

  
  

Prioritize your needs during the Holidays, especially if you notice any of these signs. Reaching out for support is an act of strength, not failure.

Supporting Recovery During the Holidays

For individuals with a substance use disorder and/or those in recovery, the Holiday Season can be especially challenging. Triggers may be more frequent, routines may shift, and emotions may feel heightened.

Here are some ways to protect your recovery and prioritize your wellness:

1. Recognize Triggers

• Family conflict, parties, loneliness, and disrupted routines can all contribute.

2. Use Your Recovery Tools

• Continue attending meetings or support groups.

• Stay in close contact with a sponsor or trusted support person.

3. Make a Safety Plan

• Identify people you can call if you feel triggered.

• Create exit strategies for stressful or unsafe situations.

  
  

You Deserve a Peaceful Season

This Holiday Season, make your mental health a priority. Stress is normal, but if it begins to feel unmanageable, remember that reaching out for help is a sign of courage and self-care.

SPBH is here to support you with programs and services designed to help you navigate emotional challenges, substance-use concerns, and Holiday burnout.

And as always, if you are in crisis, call 988 for 24/7 immediate support.