5 Ways to Protect Your Emotional Health During the Holidays

When “The Most Wonderful Time of the Year” Feels Heavy

The holiday season is often painted as joyful, magical, and full of connection. But for many women—especially those carrying the weight of trauma, perfectionism, or endless mental load—this time of year can feel more like pressure than peace. Family gatherings may stir up old wounds, expectations pile high, and the juggling act of caretaking leaves little room for your own needs.

If you’ve ever felt secretly overwhelmed while trying to hold everything together, you’re not alone. Protecting your holiday mental health isn’t selfish—it’s essential. Here are five emotional health tips to help you cope with holiday stress and create space for your own well-being.

1. Set Realistic Expectations

The drive to make the holidays perfect—to plan flawless meals, buy thoughtful gifts, and create picture-worthy moments—can quickly lead to exhaustion. Instead of chasing perfection, try embracing “good enough.”

Remind yourself: the people who truly matter don’t need flawless; they need you present and genuine. Letting go of unrealistic expectations is a powerful way to reduce holiday stress and reclaim your peace.

2. Prioritize Self-Care

Amid the busy schedules and constant giving, your own needs often slip to the bottom of the list. But your body and mind need nourishment, especially during stressful seasons.

Protect your emotional health by making time for:

• Rest and sleep

• Nutritious meals that fuel rather than drain

• Gentle movement, like walks or stretching

• Quiet moments—whether journaling, meditating, or simply breathing deeply

When you prioritize self-care, you show up to the holidays with more energy, resilience, and presence.

3. Maintain Healthy Boundaries

The holidays often highlight complicated family dynamics. Old patterns of caretaking, unspoken obligations, or triggering conversations can surface quickly.

Maintaining boundaries is key. This might mean saying no to extra commitments, leaving a gathering early, or changing the subject when conversations turn harmful. Boundaries aren’t walls—they’re doors you get to open or close to protect your energy and well-being.

4. Stay Connected (in Healthy Ways)

Connection matters—but so does the quality of that connection. If certain people consistently drain or trigger you, it’s okay to limit your time with them.

Instead, lean into relationships that support your healing and growth. Call a trusted friend, meet with a supportive mentor, or spend time with people who make you feel seen and valued. Surrounding yourself with the right support helps ease the loneliness or overwhelm that sometimes surfaces during the holidays.

5. Seek Professional Support When Needed

Sometimes the best gift you can give yourself is professional support. If stress, sadness, or overwhelm feel like too much to carry on your own, reaching out to a therapist can make all the difference.

Therapy provides space to process emotions, explore family dynamics, and build coping strategies that extend far beyond the holiday season. Seeking help isn’t weakness—it’s an act of strength and self-compassion.

Protect Your Emotional Wellness This Season

The holidays don’t have to leave you drained or disconnected. By setting boundaries, practicing self-care, and seeking support, you can protect your holiday mental health and create space for joy, rest, and connection on your terms.

If you’re ready to explore how therapy can help you navigate the season with more ease, schedule a consultation today. Together, we’ll create a plan to support your emotional health through the holidays—and beyond.

Jacqueline Campbell, MS, LMFT

Jacqueline Campbell is a Licensed Marriage & Family Therapist with a decade of experience supporting clients in the Chattanooga, TN area. She specializes in childhood trauma, relationship trauma, religious trauma, neurodivergence, and anxiety and uses evidence-based approaches like Accelerated Resolution Therapy, Brainspotting, and Neurofeedback to help clients heal the lingering trauma, resolve anxiety, recover from burnout, and find balance, fulfillment, and authenticity in their life and relationships. At Wild Oaks Counseling, she is committed to providing compassionate, expert care both in-person and online for clients across Tennessee, Colorado, and Florida.