The holidays bring stress, but this can be managed
For many people, Christmas is a season of joy, connection, and celebration. Yet surveys consistently show that it can also be one of the most stressful periods of the year. Financial pressure, family expectations, crowded schedules, and the idea of a “perfect Christmas” can leave people feeling overwhelmed rather than uplifted.
However, the relationship between the holidays and mental health is more nuanced than it first appears.
Christmas is not necessarily a psychiatric emergency
A 2023 systematic review of 25 studies of psychiatric emergencies and hospitalizations found that psychiatric hospital admissions actually decrease at Christmas.1
This challenges the widespread assumption that Christmas is a high-risk time for mental health crises. Instead, it suggests that while the season is emotionally charged, it does not necessarily lead to increased acute psychiatric presentations.
There are several possible explanations. Some people may rely more on informal supports—family, friends, and familiar rituals—during the holiday season. Others may delay seeking help until after Christmas or find that the positive elements of the season offset some of its stresses.
Whatever the explanation, the evidence reminds us that Christmas is not, on average, a period of elevated psychiatric emergencies.
Still, many people experience heightened emotional strain, especially those dealing with loneliness, grief, financial stress, or ongoing mental health challenges. With this in mind, here are five clinically grounded ways to protect your mental health during the holiday season.
Replace the “perfect holiday” with the “good-enough holiday”
Perfectionism brings stress and anxiety. The notion of the flawless Christmas—complete with idealized meals, immaculate homes, harmonious families, and curated traditions—sets an impossible standard. Trying to meet it often leads to disappointment and exhaustion. Embracing a “good-enough” holiday removes a major source of emotional pressure.
Protect some time alone
Many adults do not get the alone time they need during the holiday season, even though most say solitude is important for their mental well-being. Christmas can crowd out personal space with constant activity and social demands. Building in even small pockets of solitude—a walk, quiet reading, or a few minutes of reflection—can restore emotional balance.
Simplify rather than add
When we feel overwhelmed, we tend to respond by adding more: more events, more tasks, more gifts. But simplification is often the healthier strategy. Reducing unnecessary commitments and focusing on what truly matters can create breathing room and reduce stress. A simpler holiday is a calmer, more meaningful one.
Stay connected in the ways that matter
Connection protects mental health, but only when it feels authentic and manageable. Large gatherings can be energizing for some and draining for others. Prioritizing small, meaningful interactions—checking in with a friend, making time for someone who may be alone—can provide a sense of grounding and belonging without overwhelming your schedule.
Live in the moment as best you can
Christmas often comes wrapped in a narrative: how it should look, how we should feel, and how everyone around us appears to be celebrating. Letting go of this narrative allows us to experience the season as it actually is. Mindful awareness—paying attention to the small moments, the ordinary pleasures, the pauses—helps counteract both stress and perfectionism. Living in the present often reveals that the holidays do not need to be perfect to be emotionally nourishing.
The holiday season may bring pressures, but it also brings opportunities for connection, rest, and reflection. These are valuable moments to be cherished.
With realistic expectations, small moments of solitude, and a willingness to embrace an imperfect season, it is possible to protect our mental health and find genuine calm during the holidays.
And, of course, chocolate also helps!