Tired, Anxious, and Overbooked? A Holiday Survival Guide for Your Mental Health

Holiday stress

Tired, Anxious, and Overbooked? A Holiday Survival Guide for Your Mental Health

The holidays can be a magical time of year, filled with connection, celebration, and joy. But they can also bring exhaustion, anxiety, overcommitment, and emotional overload.

Between family gatherings, work obligations, financial pressure, social expectations, and travel plans, it’s no wonder so many people feel more overwhelmed than merry during the holiday season.

If you find yourself saying yes when you mean no, counting down the days until it’s all over, or just trying to hold it all together behind a holiday smile—you’re not alone.

At Gorham Counseling and Wellness, we help individuals, couples, and families navigate the emotional toll of high-pressure seasons. Here’s your go-to Holiday Survival Guide to help you protect your mental health while still participating in the parts of the season that matter most to you.

1. Give Yourself Permission to Say No

You don’t have to attend every party, participate in every gift exchange, or agree to every request. It’s okay to protect your energy.

Ask yourself:

• Does this event align with my values?

• Will this bring me joy or leave me drained?

Saying no isn’t selfish—it’s essential. Let your boundaries be the gift you give yourself this year.

2. Schedule Rest Like It’s a Priority (Because It Is)

Rest isn’t earned—it’s necessary. If your calendar is packed from morning to night, intentionally block out time for rest:

• Quiet mornings with coffee or tea

• A midday walk without your phone

• Early evenings without screens or obligations

Protecting your peace is one of the most powerful forms of self-care during busy seasons.

3. Lower the Bar for “Perfect” Holidays

The idea of a picture-perfect holiday is a myth. Trying to meet unrealistic expectations only fuels anxiety and disappointment.

You don’t need a perfectly decorated home, five-course meal, or flawless family gathering to have a meaningful season.

Let good enough be enough.

4. Watch for Emotional Red Flags

The holidays often bring up more than just logistics—they bring up emotions. Keep an eye on signs like:

• Irritability or constant fatigue

• Increased anxiety or panic

• Tearfulness or shutdown

• Feeling numb or detached

These are signals from your nervous system that you may need to slow down, ask for help, or make space to feel.

5. Create Micro-Moments of Joy

Even in the busiest seasons, you can make space for calm, joy, and presence. Try:

• Savoring a favorite song or scent

• Taking a few deep breaths before walking into a crowded room

• Journaling or meditating for five minutes before bed

These small acts can anchor you in the present and keep your emotional tank from running on empty.

6. Connect—But Only in Ways That Nourish You

Connection is vital, but not all socializing is supportive. Spend time with people who make you feel safe, seen, and valued.

If you’re feeling isolated, try:

• Reaching out to one friend for a phone or video call

• Saying yes to small, low-pressure gatherings

• Volunteering or attending a local community event

Connection doesn’t have to be big—it just needs to be real.

When to Reach Out for Extra Support

If you’re feeling more anxious, depressed, or emotionally drained than usual, it might be time to speak with a therapist.

At Gorham Counseling and Wellness, we offer online counseling across Kentucky to help you:

• Manage stress and anxiety during busy seasons

• Process family-related holiday triggers

• Set healthy boundaries without guilt

• Stay grounded and supported during emotional overwhelm

We accept most major insurance plans, including Medicaid, and make it easy to get started from the comfort of your home.

Your Mental Health Matters—Especially Now

You don’t have to sacrifice your well-being to make the holidays “work.” You deserve rest, care, connection, and support.

If this season feels like too much, or you’re simply ready to approach it differently this year, reach out to Gorham Counseling and Wellness.

Together, we can help you create a holiday experience that feels authentic, grounded, and emotionally healthy.