The holiday season—filled with twinkling lights, festive gatherings, and year-end celebrations—is often portrayed as the most wonderful time of the year. Yet for many Americans, the period between Thanksgiving and New Year’s Day brings a complex mix of emotions that extend far beyond simple joy and cheer. Understanding the mental health challenges that can arise during this season, recognizing when stress becomes overwhelming, and knowing how to protect your wellbeing are essential skills for navigating the holidays successfully.
The Reality of Holiday Stress: Understanding the Statistics
Recent research reveals that holiday mental health challenges are far more common than many people realize. Three out of five Americans reported that their stress levels increase during the holiday season, according to Sesame’s 2024 Holiday Stress Survey. The American Psychiatric Association’s 2024 Healthy Minds Monthly Poll found that 28% of Americans say they are experiencing more stress related to the holiday season than they did last year.
Perhaps most striking is the impact on those already managing mental health conditions. A survey conducted by the National Alliance on Mental Illness found that 64 percent of individuals living with a mental illness reported that their conditions worsened around the holidays. This sobering statistic underscores that for millions of Americans, the holiday season represents a period of heightened vulnerability rather than unbridled celebration.
The research also reveals an interesting paradox in our collective experience of the holidays. According to data from the United States Census Bureau, the most commonly reported religious identification in this country is a Christian affiliation, making Christmas one of the nation’s most significant cultural holidays. Yet despite—or perhaps because of—its cultural prominence, the pressure to create perfect holiday experiences can amplify stress and mental health challenges across diverse populations.
Common Holiday Stressors: What’s Keeping Us Up at Night
Financial pressure consistently emerges as the leading source of holiday anxiety. For the third year in a row, inflation is the leading cause of holiday stress amongst Americans, affecting 31% of respondents. The burden of gift-giving weighs particularly heavily on younger generations, with more than half of 18- to 34-year-olds (54%) reported being “very” or “somewhat” worried about affording holiday gifts, whereas only 38% of those 65 and older felt the same way.
Beyond financial concerns, Americans identify several other significant stressors. A few of the top stressors identified were affording holiday gifts (46%), grieving a loss or missing a loved one (47%), and dealing with challenging family dynamics (35%). These statistics reveal that the holidays force many people to confront difficult emotional terrain—from navigating complicated family relationships to managing grief when loved ones are absent from traditional celebrations.
The 2024 holiday season also introduced unique challenges related to the recent presidential election. Nearly 60% of Americans are concerned that political discussions will impact social gatherings during the 2024 holiday season. When examining this concern more closely, researchers found that Democrats (68%) reported stronger concern than Republicans (50%) about political discussions impacting holiday social gatherings, highlighting how current events add another layer of complexity to already emotionally charged family gatherings.
Interestingly, when asked to identify who causes them the most stress during the holidays, respondents pointed fingers at their extended family (30%) and their own children (15%). This data challenges the idealized notion that family gatherings are universally joyful, acknowledging instead that even our closest relationships can become sources of tension during this high-pressure season.
During the holidays, many individuals experience increased anxiety and depression due to financial pressure, loneliness, and unrealistic expectations. Fortunately, online psychiatry services and East Coast telepsychiatry provide convenient ways to access support. Through virtual mental health care and telehealth psychiatric treatment, patients can receive professional help without the stress of travel or scheduling challenges. These services are designed to help individuals develop coping tools, manage holiday stress, and build emotional resilience throughout the season.
The Psychological Impact: How Holiday Stress Affects Mental Health
Understanding how holiday stress manifests is crucial for recognizing when intervention may be necessary. Though 2 in 5 Americans feel their mental health is negatively impacted by the holidays, and many still report increased anxiety and depression, we’re seeing lower rates of stress than last year. This modest improvement suggests that increased awareness and coping strategies may be helping some Americans manage seasonal stress more effectively.
The mind-body connection plays a significant role in how we experience holiday stress. According to Stanford Medicine’s Center on Stress and Health, stress triggers the release of hormones like adrenaline and cortisol, and when stress shifts from an acute reaction to a chronic condition, it can lead to headaches, increased risk of heart disease, and other physical health problems. Dr. David Spiegel, director of the Center, notes that humans tend to respond to stressors as if they were physical threats, even when most holiday stressors are psychological or social in nature.
For certain populations, the mental health impact can be particularly acute. The National Institute of Mental Health estimates that approximately 20% of adolescents experience a mental health disorder in any given year, with symptoms often intensifying during high-stress periods like the holidays. Young people face the compounded pressures of final exams, social obligations, and family dynamics during December, often without the developed coping mechanisms that adults may possess.
Dispelling Myths: Suicide, Self-Harm, and the Holiday Season
One persistent urban legend suggests that suicide rates increase dramatically during the holidays. However, research reveals a more nuanced picture. Studies examining the relationship between suicide attempts and the Christmas holiday found that there was a decrease in suicide attempts during the Christmas holiday, with a rebound increase during the New Year holiday. A comprehensive Danish study analyzing over 24,000 suicide attempts found that there were fewer suicide attempts than projected before the Christmas holiday and approximately 40 percent more attempts afterwards.
This “rebound phenomenon” following the holidays is a critical concern for mental health professionals. Research suggests that while people may rally during the holidays themselves—perhaps due to social support, distraction, or postponing difficult feelings—the letdown that follows can trigger a dangerous crisis period. This pattern underscores the importance of maintaining mental health support not just during the holidays but in the weeks immediately following them.
Despite the lower rates during the holiday period itself, the broader context remains sobering. A 2023 CDC report documented record-high suicide rates in the United States, with men aged 75 and older facing the highest risk. Risk factors including loneliness, isolation, and limited social connection become particularly relevant during a season that emphasizes family and togetherness, potentially exacerbating feelings of alienation for those who lack such support.
The Importance of Seeking Help: Recognizing When Professional Support Is Needed
One encouraging finding from recent research is that Americans increasingly recognize when they need professional support. This stress makes 21% of Americans consider seeking out a mental health professional to talk to—and another 14% are interested but don’t feel they can afford it right now. This data reveals both progress—that people acknowledge mental health support as a valid response to holiday stress—and ongoing barriers to access.
If you feel that your mental health struggles are becoming overwhelming and difficult to handle, it is important to seek help and know that treatment is available, according to the Substance Abuse and Mental Health Services Administration. Warning signs that professional support may be beneficial include persistent sadness lasting more than two weeks, withdrawal from activities you once enjoyed, significant changes in sleep or appetite, difficulty concentrating, or thoughts of self-harm.
The National Institute of Mental Health emphasizes that mental health includes emotional, psychological, and social wellbeing, affecting how we think, feel, act, make choices, and relate to others. Protecting your mental health during the holidays isn’t a luxury—it’s a fundamental component of overall health and quality of life.
Practical Strategies for Managing Holiday Mental Health
Research-backed strategies can significantly reduce holiday stress and protect mental wellbeing. The Centers for Disease Control and Prevention recommends several evidence-based approaches. Taking breaks from news and social media is beneficial, as constant exposure to negative information can increase upset feelings. Making time to unwind through deep breathing, stretching, or meditation helps manage the body-mind effects of stress. Keeping a journal provides an outlet for processing complex emotions, while spending time outdoors and practicing daily gratitude can boost mood and perspective.
Connection with others serves as a powerful protective factor. Talking with trusted people about concerns and feelings, connecting with community or faith-based organizations, and maintaining social bonds all contribute to resilience during stressful periods. However, it’s equally important to set realistic boundaries and learn to say “no” when necessary.
Stanford Medicine’s research has demonstrated that several techniques effectively reduce the stress response, including focused breathing techniques, meditation, and hypnosis. Dr. Spiegel’s studies have shown that hypnosis can be particularly effective for patients facing difficult medical procedures, with children using self-hypnosis techniques experiencing shorter procedure times and appearing less distressed to parents and medical staff.
Experts also recommend prioritizing basic self-care during the busy holiday season. Eating nutritious meals helps regulate mood, maintaining consistent sleep schedules supports emotional regulation and cognitive function, and regular physical activity reduces anxiety and depression while improving self-esteem. These fundamentals become especially important when holiday demands threaten to disrupt normal routines.
Creating a Personal Holiday Mental Health Plan
The Substance Abuse and Mental Health Services Administration recommends developing a plan for managing difficult moments before they arise. This plan might include specific people to call when feeling stressed or lonely, physical activities like taking a walk, engaging in activities that bring joy, or having comfort resources readily available.
Acknowledging and accepting your feelings represents an essential first step. It’s okay to feel unhappy, anxious, or overwhelmed during the holidays. These emotions are valid responses to genuine stressors, not character flaws or signs of weakness. Recognizing feelings creates the opportunity to address them constructively rather than suppressing them until they become overwhelming.
For those navigating grief, the holidays can be particularly challenging. The absence of loved ones becomes more pronounced when traditions that once included them are celebrated without them. Allowing space to honor both grief and celebration—to feel sadness alongside joy—reflects emotional maturity rather than dwelling in negativity.
Managing expectations also plays a crucial role in protecting mental health. The gap between idealized holiday visions and reality often generates significant stress. Accepting limitations—both your own and others’—practicing patience, and prioritizing the most meaningful activities over attempting to do everything can significantly reduce pressure and increase genuine enjoyment.
When to Seek Professional Help: Resources and Support
While self-care strategies benefit many people, certain situations warrant professional intervention. If feelings of anxiety or depression persist for more than two weeks, if stress continues long after the holidays end, or if you experience thoughts of self-harm, reaching out for professional support is critical.
East Coast Telepsychiatry provides accessible mental health care across multiple states including South Carolina, North Carolina, Florida, Virginia, Maryland, and New York. Telepsychiatry and teletherapy services offer convenient access to qualified professionals who can provide evaluation, diagnosis, and evidence-based treatment for anxiety, depression, and other mental health conditions.
For immediate crisis support, several resources are available 24 hours a day, seven days a week. The 988 Suicide & Crisis Lifeline provides confidential support—simply call or text 988 or chat at 988lifeline.org. SAMHSA’s National Helpline at 1-800-662-HELP (4357) offers information and referrals for mental health and substance use disorders in both English and Spanish. For veterans, the Veterans Crisis Line can be reached by dialing 988 and pressing 1.
Additional resources include FindSupport.gov, which helps people navigate questions at the start of their journey to better behavioral health, and FindTreatment.gov, a confidential resource for locating treatment facilities across the United States.
For anyone seeking affordable virtual psychiatry services near me, East Coast Telepsychiatry offers compassionate, evidence-based care delivered through secure video platforms. Our licensed psychiatrists specialize in managing anxiety, depression, and seasonal affective disorder, helping patients find balance during life’s most demanding times. Whether you need telehealth psychiatric treatment or simply guidance on how to protect your mental wellbeing, virtual mental health care is an effective and accessible solution across the East Coast.
Finding Joy and Meaning in the Season
While acknowledging the real challenges of the holiday season, it’s equally important to recognize the positive experiences many people find during this time. 41% said they look forward to seeing family and friends, highlighting that despite stress and complications, connection and belonging remain powerful draws of the season.
The key lies in crafting a holiday experience that aligns with your values, capacity, and circumstances rather than external expectations. This might mean creating new traditions, scaling back on certain obligations, or finding alternative ways to celebrate that feel more authentic and manageable. For some, volunteering and contributing to others’ wellbeing during the holidays provides a sense of purpose and connection that commercial celebrations cannot match.
Mental health professionals emphasize that there is no single “right way” to spend the holiday season. Dr. Rebecca Brendel, President of the American Psychiatric Association, notes that while it’s beneficial to enjoy moments that bring meaning and belonging, those moments differ for each person. It’s also acceptable to opt out of some or all events if they cause more distress than joy.
Looking Ahead: Post-Holiday Mental Health
The rebound phenomenon in suicide attempts following the holidays serves as a reminder that mental health support shouldn’t end when the decorations come down. The post-holiday period can bring its own challenges: financial stress from holiday spending, letdown after heightened anticipation, return to routine after time off, and the symbolic weight of a new year beginning.
Maintaining the coping strategies and support systems developed during the holidays into January and beyond helps sustain mental wellness year-round. If you sought support during the holidays and found it helpful, continuing that support through the transition period and into the new year can provide valuable continuity and reinforcement of healthy patterns.
Conclusion: Prioritizing Mental Health During the Holidays
The holiday season presents unique mental health challenges for many Americans, from financial pressure and family dynamics to grief and isolation. Research consistently shows that three in five people experience increased stress during this time, with those managing pre-existing mental health conditions particularly vulnerable to symptom worsening.
Yet understanding these challenges also illuminates pathways to protection and support. Evidence-based coping strategies, realistic expectations, strong social connections, and professional mental health services when needed all contribute to navigating the holidays more successfully. Most importantly, recognizing that holiday stress is normal—not a personal failing—can reduce shame and increase willingness to seek support.
East Coast Telepsychiatry stands ready to support your mental health during the holidays and year-round, providing accessible, professional care when you need it most. Whether you’re managing existing mental health conditions, navigating difficult circumstances, or simply feeling overwhelmed by seasonal stress, help is available.
Remember that taking care of your mental health during the holidays isn’t selfish—it’s essential. By prioritizing your wellbeing, you’re better equipped to show up for others, find genuine joy in meaningful moments, and create holiday experiences that nourish rather than deplete you.
Resources
Crisis Support (24/7):
- 988 Suicide & Crisis Lifeline: Call or text 988, or chat at 988lifeline.org
- SAMHSA National Helpline: 1-800-662-HELP (4357)
- Veterans Crisis Line: Dial 988, then press 1
Mental Health Information:
- National Institute of Mental Health
- Centers for Disease Control and Prevention – Mental Health
- Substance Abuse and Mental Health Services Administration
Treatment Locators:
East Coast Telepsychiatry: For professional mental health support across South Carolina, North Carolina, Florida, Virginia, Maryland, and New York, contact East Coast Telepsychiatry to schedule a consultation.
This article is for informational purposes only and does not constitute medical advice. If you are experiencing a mental health crisis or have concerns about your mental wellbeing, please contact a qualified mental health professional at East Coast Telepsychiatry or call 988 for immediate support.