5 Ways to Protect Your Emotional Health During the Holidays
The holidays are often portrayed as a season of joy, connection, and celebration. But for some, this time of year can also bring stress, overwhelm, or sadness. Between family expectations, financial pressures, and the emotional weight of old traditions or relationships, it’s easy to feel pulled in too many directions. If you tend to put others’ needs ahead of your own, the holidays can be especially challenging.
Protecting your holiday mental health doesn’t mean withdrawing from the season—it means approaching it with care, intention, and compassion for yourself. Here are five emotional health tips to help you navigate the holidays with more peace and authenticity.
1. Set Realistic Expectations
It’s easy to fall into the trap of trying to create the “perfect” holiday—where every gathering feels joyful, every meal looks beautiful, and every family member gets along. But perfection is a setup for stress and disappointment.
Instead, give yourself permission to do what’s manageable and meaningful. Focus on the moments that actually matter—sharing laughter with a friend, lighting a candle, holiday devotionals, or taking a quiet evening to rest. The holidays don’t have to look a certain way to be worthwhile. When you let go of unrealistic expectations, you create more space for genuine joy and calm.
2. Prioritize Self-Care
During the holidays, self-care often falls to the bottom of the list. Yet, maintaining simple routines—like getting enough sleep, eating regular meals, moving your body, and carving out quiet time—can make a big difference in your emotional health.
Remember: saying no to one more event or errand might be exactly what your nervous system needs. Take intentional pauses to check in with yourself. Ask, “What would help me feel grounded right now?” and honor that answer. You deserves the same care and consideration you so readily give others.
3. Maintain Healthy Boundaries
For many, family dynamics can stir up old patterns and emotions during the holidays. If you struggle with people-pleasing, it can feel uncomfortable to say no or set limits—but boundaries are an essential form of self-protection and emotional health.
You might set limits on how long you stay at a gathering, what topics you’re willing to discuss, or how much you take on. Remember: boundaries are not about controlling others—they’re about protecting your peace. Practicing them helps you show up more authentically, instead of from a place of obligation or resentment.
4. Stay Connected (in Healthy Ways)
Connection is vital for emotional well-being, especially during a season that can heighten feelings of loneliness. Reach out to the people who make you feel safe and supported. Whether it’s a close friend, chosen family, or therapist, surrounding yourself with genuine care can make the season more meaningful.
At the same time, it’s okay to limit contact with people who drain your energy or leave you feeling anxious. Quality matters more than quantity when it comes to connection. Create space for relationships that nourish you.
5. Seek Professional Support When Needed
If you find yourself feeling persistently sad, anxious, or overwhelmed, it may be time to reach out for professional support. If you are facing the holidays after a divorce or separation- please give yourself the gift of support to help you make the most of it. Therapy can help you explore your triggers, develop healthier coping tools, and strengthen your ability to care for yourself—especially when family dynamics or emotional memories surface during the holidays.
You don’t have to navigate coping with holiday stress alone. Reaching out for help is an act of courage and self-respect, not weakness.
Protect Your Emotional Health This Holiday Season
If the holidays bring more stress than peace, therapy can help you find your balance again. Together, we can explore the roots of overwhelm, strengthen your boundaries, and build tools for emotional resilience—so you can move through the season with greater ease and authenticity.
Schedule a consultation to protect your emotional wellness this holiday season and reconnect with what truly matters: your peace and well-being.
Michelle Spurgeon is a licensed therapist supporting clients in Dallas, Texas. She specializes in relational trauma, anxiety, and divorce and uses evidence-based treatments like EMDR to help clients feel unstuck and steady again. At Steady Healing, she is committed to providing compassionate, expert care both in-person in Dallas and online for clients across Texas, Florida, Louisiana, and Virginia.
