The holidays are often painted as a season of sparkle, togetherness and joy. But for many, it’s also a time when stress skyrockets, loneliness deepens and emotional struggles grow harder to ignore.

As a psychiatric nurse practitioner, I see firsthand how the “most wonderful time of the year” can bring out some of the most difficult emotions. Whether it’s pressure to be festive, navigating complicated family dynamics or grieving someone who isn’t around the table this year, mental health challenges don’t take a break for the holidays. In fact, they often get worse.

The emotional cost of the holidays

Holiday expectations — from financial burdens to picture-perfect gatherings — can quickly become overwhelming. If you already live with depression, anxiety or another mental health condition, this time of year can make symptoms feel more intense. Even for those who don’t usually struggle, the season’s nonstop pace and emotional triggers can lead to:

• Trouble sleeping
• Irritability or mood swings
• Feeling alone, even in a crowd
• Increased substance use
• Emotional exhaustion or burnout

And let’s not forget: shorter days and less sunlight can contribute to seasonal affective disorder (SAD), a type of depression that often shows up in late fall and winter.

Give yourself permission to pause

You don’t need to do it all. Repeat that to yourself as often as necessary.

One of the healthiest decisions you can make this holiday season is to set boundaries and protect your emotional energy. Here are a few ways to do that:

• Say no when you're overwhelmed. You’re not a bad friend or family member for protecting your peace.
• Take a break from social media if comparison or overstimulation are affecting your mood.
• Honor your grief if you're missing a loved one. Light a candle, share memories or simply allow for space to feel.
• Get outside. Even a few minutes of sunshine can boost your mood and reset your thoughts.
• Limit alcohol and sugar. These can increase anxiety and disrupt sleep — especially if you're already feeling low.

Take care of yourself, not just others

It’s easy to get caught up in the season’s giving spirit and forget that you deserve care, too. Be intentional about doing things that refuel you. This might look like:

• Curling up with a book or comfort movie
• Going for a walk to clear your head
• Spending time with someone who brings you peace
• Journaling or practicing mindfulness
• Saying “not this year” to traditions that drain you

Remember, self-care isn’t selfish. It’s survival.

Know when it’s time to reach out

Sometimes, doing your best isn’t enough — and that’s OK. If your sadness, anxiety or stress feels unmanageable, if you’re turning to substances to cope or you’re just not feeling like yourself, please don’t wait to get help.

Willowbrooke at Tanner offers immediate, compassionate mental health support through our Willowbrooke Urgent Care for Mental Health and Substance Use. Walk in when you need us, no appointment required. Or call 770-812-3266 for a free, confidential mental health screening and to schedule an appointment. Learn more at WillowbrookeUrgentCare.org.

This isn’t just a season of joy — it’s a season of vulnerability. But you don’t have to face it alone. We’re here to walk with you.