Mercy Health Shares Tools to Navigate Mental Health During the Holidays

The holiday season is supposed to be “merry and bright” but, for many, it can also be marked by stress, loneliness and overwhelming expectations. Mercy Health is sharing some practical tips to help manage mental health during the holiday season.

“If your mental load feels heavy, a good first step is to validate your own emotions,” says Dr. Balaji Saravanan, psychiatrist and medical director of behavioral health for Mercy Health – Lorain. “Whether you’re grieving the loss of a loved one, feeling the pressure of financial strain, or simply exhausted from the demands of the season, give yourself permission to experience and process your emotions without judgment towards yourself. Everyone has feelings and it’s healthy to let yourself feel them versus trying to bury them and push forward.”

Dr. Saravanan added, “It’s also important to remember that perfection is not the goal. There are many outside influences constantly stressing the need to make holidays magical, but that burden can be overwhelming. It’s also impossible to make everything a number one priority.”

Instead, focus on the moments of connection and the traditions that truly bring joy. Some actionable steps include simplifying your to-do list and letting go of unnecessary pressures. Another easy way to slow the hustle of the season is to have everyone in the family pick one “must-do” holiday activity. That activity goes on the calendar and anything beyond that can be considered on case-by-case basis or get skipped if you need some downtime.

Financial stress is also common challenge during the holidays. Setting a realistic budget and sticking to it can alleviate anxiety. Thoughtful, inexpensive gifts or shared experiences can often mean more than material items.

“Family gatherings can be both a source of joy and stress,” says Dr. Saravanan. “Setting boundaries and communicating openly with loved ones can help. If certain topics are off-limits or you need a break, express your needs respectfully. It is also perfectly okay to excuse yourself or leave early if a situation becomes overwhelming.”

While some struggle with challenging family dynamics, others can feel especially lonely during the holidays. Reaching out to friends, loved ones, or even community groups can be helpful. Volunteering can also be a fulfilling way to give back and build new relationships.

“If the holiday season feels unmanageable, consider reaching out to a mental health professional. Therapy or counseling provides a safe space to explore your feelings and develop coping strategies,” says Dr. Saravanan.

In addition, prioritize activities that rejuvenate you, whether it’s reading a book, taking a walk, or practicing mindfulness. Small acts of self-care can make a big difference to your mental well-being. This is a tip that is true year-round.

“The holiday season is a time for giving — not just to others but also to yourself. By prioritizing your mental health and practicing compassion toward yourself, you can embrace the joy and connection that the holidays have to offer,” says Dr. Saravanan.