By Melanie Yost, LCSW
The holiday season is often described as “the most wonderful time of the year.” But, for many people—especially those living with depression, anxiety or PTSD —it can be one of the most challenging. While lights twinkle and calendars fill with celebrations, many individuals quietly struggle with intensified emotions, disrupted routines and painful reminders of loss or trauma.
Why Symptoms Flare During the Holidays
For those dealing with mood dysregulation or trauma, the holiday season often brings a perfect storm of stressors. Financial pressure, family conflict, grief and unrealistic expectations can combine to heighten anxiety and emotional distress. People living with PTSD might find the season triggers “anniversary reactions”—powerful emotional or physical responses linked to past trauma that resurface through familiar sights, sounds and memories.
Even though hospitalizations and crisis calls tend to drop briefly during the holidays, research shows that symptoms often worsen after the celebrations end. Studies have consistently found that while suicide rates are lowest in November and December, they often increase in early January. This “post-holiday rebound” reflects the emotional exhaustion, loneliness and letdown many people feel once the rush is over and routines resume.
After weeks of socializing, disrupted sleep, indulgent food and drink, and financial strain, many people experience a crash in both energy and mood. For those already vulnerable and struggling with compromised brain health, this period can intensify depression, anxiety or trauma-related symptoms. Shorter days and reduced sunlight during winter add another layer of challenge, as Seasonal Affective Disorder (SAD) commonly peaks at this time.
Practical Tips for Protecting Your Mental Health
- Awareness and preparation can make a world of difference. Here are seven practical, research-informed ways to care for your mental and emotional well-being throughout the holidays—and beyond:
- Acknowledge your emotions.
It’s okay if the season feels heavy or complicated. Give yourself permission to feel what’s real rather than forcing yourself to be cheerful. - Simplify your schedule.
Over commitment fuels anxiety and fatigue. Choose what truly matters to you and let go of the rest. - Maintain your routines.
Sleep, nutrition and movement are powerful stabilizers for mood and nervous system regulation. - Set boundaries with compassion.
You can love people and still say no. Limit exposure to toxic dynamics and protect your peace. - Stay connected.
Reach out to trusted friends, support groups or your care team. Connection is a protective factor against depression. - Limit alcohol and sugar.
Both can temporarily lift mood but often worsen sleep and emotional regulation later. - Plan for post-holiday care.
Schedule therapy sessions, wellness visits, or restorative downtime in January. Think of it as a recovery plan for your body and mind.
The bottom line: The holidays can stir up deep emotions—and the weeks that follow can be even harder. By planning ahead, setting gentle boundaries, and caring for your emotional health through and beyond the holidays, you can create space for genuine peace, presence, and renewal.
If the holiday season feels too overwhelming, we invite you to connect with us at Be Well Solutions and Complete Ketamine Solutions in Destin where Brain Health is our mission, and kindness is our vibe. We are happy to help!
Melanie Yost, LCSW is the co-owner of Be Well Solutions and Complete Ketamine Solutions in Destin and can be reached at 850-786-2051 to schedule a complimentary confidential consultation.
