ELLY GRIMM
• Leader & Times
This time of year can bring happiness and positive feelings for many people, but many also struggle when it comes to their mental health.
Dr. Tera Robinson from Heartland’s Hope Mental Health Center said there are many factors that can come into play during the holiday season.
“The holiday season, while joyous, is also difficult. The season may bring a unique blend of joy and pressure. Common stressors include financial strain from gift-giving and travel, increased family conflict or complicated family dynamics, grief or loneliness that becomes more pronounced this time of year, and the pressure to meet heightened social expectations,” Robinson said. “Many people also experience disrupted routines, fatigue from overcommitment, and the emotional weight of reflecting on the past year. Together, these factors can make the season feel overwhelming rather than restorative. Additionally, people often feel pressure to create the ‘perfect’ celebration which can lead to disappointment and self-criticism. Beyond these factors, the shorter daylight hours and colder weather can impact mood and energy levels, making it harder for some individuals to cope with seasonal demands. For many, the combination of environmental, social, and emotional factors creates a challenging time of year.”
With that in mind, Robinson said there are a few things people can do to help alleviate some of their issues.
“One of the most effective ways to reduce holiday stress is to set realistic expectations, both for yourself and the season. Ask yourself what truly matters and give yourself permission to decline obligations that drain your energy,” Robinson said. “Likewise, simple self-care routines, like regular sleep, movement, and quiet time, can also make a big difference. It also helps to plan ahead financially and logistically, breaking tasks into manageable steps rather than waiting until the last minute. It is imperative to remember that it’s okay for your holiday to look different from others.”
For those already in counseling, Robinson said they should absolutely keep up with that.
“For individuals already in counseling, the holiday season is actually one of the most important times to stay engaged in therapy,” Robinson said. “The added stress, emotional triggers, and changes in routine can make old patterns resurface, and having consistent support can provide stability and perspective. People should think of therapy as an anchor during a hectic season – a place to process feelings, plan healthy boundaries, and stay grounded. Overall, our numbers stay relatively consistent during the holiday season. Not surprisingly, we do see a bit more reschedules simply due to the increased activities of the season.”
And for those new to therapy who need some extra help, Robinson said there is help available for them as well.
“As mental health professionals, we know it's normal for people to have an ebb and flow to our moods, that's just how we operate. A big red flag people can look out for is if that bad feeling lasts for two weeks or more, that's a sign you might need to reach out to someone for help,” Robinson said. “Also, if it seems like those feelings are coming rather out of nowhere, that's another sign you might need to look for help. Humans are very much pack animals and need to be around people in order to feel alright, so if you haven't yet taken that chance and gone back to some social activity you used to attend, I'd encourage people to start that again in a way that's safe for them because being around other people can do a lot to improve a person's mental health and outlook.”
Overall, Robinson said, doing some simple acts could go a long way for people this holiday season.
“A helpful way to manage holiday stress is to slow down and simplify wherever you can. Small things such as taking a brief walk, practicing deep breathing, or carving out 10 quiet minutes with a cup of coffee can reset your nervous system when things feel overwhelming,” Robinson said. “Communicating your needs clearly with family and friends, whether that means limiting travel, adjusting traditions, or asking for help with tasks can be extremely helpful. Lastly, try to stay present by focusing on meaningful moments rather than perfect outcomes. And above all, show yourself compassion – the goal is to have a healthy and fulfilling holiday season.”
