The holiday season promises joy, connection, and celebration. Yet, for many, it can be one of the most stressful times of the year. From financial pressures to packed schedules and the emotional weight of family dynamics, the holidays can overwhelm even the most optimistic among us. For those who feel lonely, grieve the loss of loved ones, or struggle with mental health, the holiday blues can hit particularly hard.
I understand these feelings personally. For years, although a time of celebration, the holidays were not a time of personal joy for me. I would avoid festive music in the malls, skip holiday shows, social gatherings, and even dread seeing cheerful commercials. The gap between the idealized image of the holidays and my reality left me feeling isolated and drained. I could not wait for January 2 to come each year.
However, my journey to healing was not one in which I walked alone. My faith became an anchor during those challenging times, reminding me that I was not alone in my struggles. Wise counsel provided me with tools to process my emotions and reclaim my sense of purpose, and the love of dear family and friends offered invaluable support. Over time, these elements together helped me prioritize self-care and reframe my approach to the season.
Self-care is not selfish—it is essential. By caring for yourself, you build the resilience to face life’s challenges and the capacity to support others. This article explores the realities of holiday stress, offers practical strategies for self-care, and provides guidance for employers and HR professionals to support their teams during this challenging time.
Understanding the Holiday Blues
The “holiday blues” refer to temporary feelings of sadness, stress, or anxiety that arise during the festive season. Unlike clinical depression, these feelings are often short-lived but can still significantly impact mental health and well-being.
Common Triggers
- Loneliness and Isolation: The holidays’ emphasis on family and togetherness can be particularly painful for those who lack close relationships or are grieving loved ones. Research by the American Psychological Association (APA) highlights that over 30% of Americans report feeling lonely during the holiday season.
- Financial Strain: The pressure to buy gifts, travel, and host events can create significant financial anxiety. According to a survey by LendingTree, 36% of Americans went into debt during the 2022 holiday season, with an average debt load of over $1,200.
- Seasonal Affective Disorder (SAD): Reduced daylight during winter months can lead to fatigue, low energy, and depression. The National Institute of Mental Health estimates that SAD affects around 5% of the U.S. population each year, with symptoms peaking during the holiday season.
- Unrealistic Expectations: Social media and marketing campaigns often promote the “perfect” holiday, leading people to compare their experiences and feel inadequate. According to the Anxiety and Depression Association of America, 64% of adults feel the holidays are more stressful due to unrealistic societal expectations.
The Role of Faith, Counseling, and Community
My personal journey through the holiday blues was transformative, but it required the support of several key elements. My faith reminded me of the strength I could draw from a higher power, giving me hope during difficult times. Prayer, reflection, and journaling became tools for grounding myself when anxiety or sadness crept in.
Advisors, wise counsel, and counseling offered another layer of support. Through therapy, I learned to process grief, set boundaries, and develop coping strategies tailored to my experiences. My counselor also helped me understand that my feelings were valid and that healing would take time.
Finally, my friends and family played a vital role. The unwavering support of loved ones made me feel less alone, and their encouragement helped me rebuild a sense of joy during the holidays. These relationships reminded me that connection, however small, could be a source of great strength.
Six Practical Self-Care Strategies
The holidays can be demanding, but intentional self-care can help you navigate this season with greater ease. Here are strategies that have worked for me and many others:
1. Set Realistic Expectations
Let go of the idea of a “perfect” holiday. Focus on what truly matters to you, whether that means spending time with loved ones, volunteering, going on a vacation, or simply enjoying quiet moments. Simplifying your plans can reduce stress and create space for joy.
2. Practice Gratitude
Gratitude is a powerful tool for shifting your mindset. Research shows that gratitude practices can improve mental health and reduce stress by up to 25%. Keeping a gratitude journal helped me reframe challenges and find positivity in the small moments. Writing down three things I was thankful for each day created a habit of focusing on the good.
3. Connect with Supportive People
Surround yourself with people who uplift and energize you. If you feel isolated, consider joining a community group, support network, or volunteering opportunity. Helping others often creates a sense of purpose and connection.
4. Take Care of Your Body
Your physical health directly impacts your emotional well-being. Regular exercise, balanced meals, and adequate sleep can reduce stress and improve your mood. Even a brisk walk or short yoga session can make a difference.
5. Embrace Mindfulness
Mindfulness practices like meditation, deep breathing, or journaling can help you stay present and manage overwhelming feelings. A meta-analysis published in Psychological Science found that just 10 minutes of daily mindfulness practice significantly reduces anxiety.
6. Seek Professional Help
Sometimes, professional support is essential. Counseling gave me tools to navigate the holiday season and beyond. If you are feeling overwhelmed, consider reaching out to a therapist or using a mental health hotline.
Here are a few resources:
National Suicide Prevention Lifeline (U.S.)
- Website: 988lifeline.org
- Offers free and confidential support 24/7 for people in emotional distress or crisis.
National Alliance on Mental Illness (NAMI) Helpline (U.S.)
- Website: https://www.nami.org/about-nami/
- Offers support, information, and resource referrals for mental health.
Mental Health America (MHA)
- Website: mhanational.org
- Features free mental health screenings
Focus on the Family (Faith-Based Support)
- Website: focusonthefamily.com
- Offers Christian-based counseling resources and a free helpline at 1-800-A-FAMILY.
GriefShare (For Loss and Grieving)
- Website: griefshare.org
- Free support groups for those dealing with the loss of a loved one, held locally and online.
American Foundation for Suicide Prevention (AFSP)
- Website: afsp.org
- Offers workplace programs and tools for mental health and suicide prevention.
Mindful Employer
- Website: mindfulemployer.org
- Resources for employers to support workplace mental health initiatives.
Top 20 Actions to Help Yourself This Holiday Season
- Start a gratitude journal to reflect on what you are thankful for daily.
- Prioritize rest and set aside time for quiet moments.
- Engage in physical activity like walking, aerobics, or dancing to boost your mood.
- Create a realistic holiday budget and stick to it to avoid financial stress.
- Reach out to friends or family for meaningful conversations or gatherings.
- Volunteer your time to help others and gain a sense of purpose.
- Limit your time on social media to reduce comparison and negativity.
- Practice meditation or mindfulness to stay grounded in the present moment.
- Decorate your space with small, cheerful touches that make you happy.
- Treat yourself to a favorite book, movie, or activity that brings you joy.
- Say “no” to obligations that feel overwhelming or unnecessary.
- Cook or bake something simple that you enjoy.
- Spend time outdoors in natural light to combat Seasonal Affective Disorder.
- Write heartfelt, handwritten notes to loved ones instead of focusing on material gifts.
- Avoid overindulging in alcohol or sugary treats, as they can affect your mood.
- Practice daily affirmations like, “I am enough. I am loved. I am unique and wonderful made. I am capable.”
- Join a local community group or faith-based event for fellowship.
- Reflect on the past year and set intentions for the new year.
- Listen to uplifting music or podcasts that inspire positivity.
- Seek help when needed—whether through a friend, faith leader, or therapist.
Six Ways Employers and HR Professionals Can Help
Employers and HR professionals play a critical role in supporting employees during the holidays. By fostering a culture of understanding and providing resources, they can help employees navigate stress and build resilience.
Be an Early Observer
HR professionals are often able to notice when employees may be struggling. Subtle changes in behavior, performance, or attendance can signal distress. Address these signs early in a private, compassionate conversation.
Provide Wellbeing Training
Train managers to recognize and respond to signs of personal, emotional, or mental health challenges. Wellbeing training programs can equip leaders with tools to offer support and connect employees to resources.
Foster Psychological Safety
Encourage open conversations about wellness, self-care, and ensure employees feel safe seeking help without fear of stigma or retaliation.
Offer Comprehensive Resources
Ensure Employee Assistance Programs (EAPs), crisis hotlines, and wellness benefits are accessible and well-communicated. Consider offering flexible benefits such as subsidized therapy or mindfulness apps.
Create a Culture of Connection
Organize inclusive holiday events that respect diverse traditions. Team-building activities and peer support groups can foster a sense of belonging.
Proactively Address Stressors
Ensure workloads are manageable, encourage employees to use paid time off, and promote work-life harmony. Small changes can make a big difference.
Building Resilience for the Future
The holiday blues do not have to define your season. My faith journey, personal work, counseling, and the support of my loved ones showed me that healing and growth are possible, even during the most challenging times. By prioritizing self-care, setting boundaries, and seeking support, you can transform the holidays into a time of celebration, community, connection, reflection, rejuvenation, and renewal.
To support you on this journey, HR Anew is offering a FREE Wellness Journey Map Form as you or your team prepare for the days ahead and for 2025. This simple tool encourages you to customize a personal pathway to be well and to be better for yourself and others.
[Download Your 11×17 Wellness Journey Map Form Here!]
About HR Anew
HR Anew is dedicated to creating inclusive, empowering workplaces where employees and organizations thrive. With over 30 years of experience, we provide innovative HR solutions, including workplace education, training, recruitment, and consulting, tailored to meet the unique needs of businesses and organizations.
Visit hranew.com to learn more about how HR Anew can support your team.
About Deborah Stallings
Deborah Stallings, founder and CEO of HR Anew, is a leader dedicated to fostering well-being and inclusion in the workplace. From her beginnings in Chicago’s Robert Taylor public housing to founding a multimillion-dollar company, Deborah’s journey reflects resilience, determination, and the transformative power of faith and self-care.
Through her professional work, Deborah inspires individuals and organizations to prioritize mental health, be a lifelong learner, embrace diversity, and lead with purpose.
Connect with Deborah at hranew.com or on LinkedIn.
By prioritizing self-care, setting boundaries, and fostering supportive communities, we can transform holiday stress into moments of reflection, connection, and joy. Let this season be a reminder that self-care is not selfish—it is the foundation for a thriving life. Happy Holidays!