Holiday Stress-Management Tips for Young Adults

The holidays are supposed to be a time of joy, celebration, and togetherness. But for most people, the holiday season is definitely not the jolliest time of the year. Young people in particular find the holidays stressful: A Healthline survey found that 65 percent of Gen Z were stressed out by the holiday season, a higher number than either millennials or Boomers.

What makes this season so difficult? “Family drama” was one of the top reasons cited in the survey, along with finances and struggles with eating and exercise. Grief and loss can also feel particularly intense during the holidays. For young people who are dealing with trauma, anxiety, depression, substance use disorder, or another mental health issue, the challenges of the holidays can make symptoms worse. According to the National Alliance on Mental Illness, two-thirds of those with mental health concerns report that the holidays make their condition worse.

Real life is a lot messier and more complicated than a Hallmark holiday movie. In addition, mental health during the holidays often takes a nosedive because we’re thrown off our usual self-care schedules. However, committing to simple yet effective holiday stress-management strategies can help young adults navigate the season without falling prey to the holiday blues.

Key Takeaways

• Holiday depression and seasonal affective disorder create similar symptoms but have some important differences.
• Family drama and family relationships are the top stressor for most young adults during the holiday season.
• Evidence-based holiday stress-management strategies can support young adult well-being at this time of year.
• If depression and anxiety don’t abate after the holidays, young adult mental health treatment might be the next step.

The Difference Between the Holiday Blues and SAD

The season’s colder weather and darker nights can make us more vulnerable to moodiness and negativity. Can we chalk that up to the holiday blues, or is it seasonal affective disorder? So-called holiday depression syndrome can be closely related to seasonal affective disorder, or SAD. SAD is a type of depression that comes and goes with the seasons, beginning and ending at about the same times every year. Generally, most people who suffer from SAD start feeling symptoms in the fall, which continue through the winter and ease up or disappear once warm weather returns.

One of the most effective ways to improve family relationships is to focus on your own well-being. The following therapist-approved strategies for holiday stress management will benefit young adult mental health while supporting more positive and fulfilling interactions with family.

7 Tips to Reduce Holiday Stress

These holiday wellness tips can help young adults reduce holiday stress and have a more enjoyable and harmonious season. Furthermore, building and maintaining these healthy habits can help keep these stress levels down all year round.

1. Create healthy boundaries

Boundaries can apply to relationships as well as self-care. For example, you may need to create boundaries around how much time you will spend with certain family members who can be emotionally triggering. Or you may need to set limits on your alcohol consumption if you’ll be going to lots of holiday parties with friends and family—especially if you know you tend to use alcohol as a coping strategy. You might also limit the number of get-togethers you’ll attend, and choose the ones that will be most supportive for your mental health. In addition, create boundaries around your to-do list and ensure you get alone time if you need it. Plan ahead in order to reduce holiday stress.

2. Get enough sleep

A recent study found that sleep is one of the top three pillars of mental health and well-being for young adults. This age group needs between seven and nine hours of sleep each night, according to the National Sleep Foundation. But between technology, social obligations, and academic and/or work demands, it’s not easy for young adults to achieve that. Moreover, if they feel stressed, it can be hard for them to relax and sleep soundly. This can be a vicious cycle, as sleep deprivation lowers the immune system, makes it harder to cope with daily stress, and increases feelings of anxiety and depression. To improve sleep quality and quantity, try these six tips for good sleep hygiene.

3. Remember that you’re not the only one feeling the holiday blues

You are not alone—struggles with mental health during the holidays are very common. The recognition that “it’s okay to not be okay” is just as true during the holiday season. Practice mindfulness and self-compassion, and reach out to loved ones who will understand and empathize with the emotions you’re experiencing. Let yourself be in the present moment and feel exactly what you’re feeling, whether you feel grateful or you feel overwhelmed—or both. The holidays have a way of bringing up intense emotions for many individuals, and for many families as well.

4. Maintain your regular exercise schedule

Exercise is proven to increase stress resilience and reduce stress hormones. So, along with all the holiday-related activities on your list, schedule in some physical activity. When you’ve blocked out time beforehand, you’ll be less likely to let it go. You can use exercise as a good excuse to take a break from family and have some alone time, or you can involve friends and family members. Do a yoga class together, take a hike in the woods, or go to a rock-climbing gym or ice skating.

5. Do something for others

Research shows that volunteering offers mental and physical health benefits, and there are lots of opportunities to do so during the holiday season. When we help others, our brains produce more feel-good chemicals, like oxytocin and progesterone. In turn, these neurochemicals lower stress and promote overall health and well-being. Volunteering can also promote family bonding and connection.

6. Set realistic expectations

If the holidays tend to be a challenging time for you and your family, don’t expect that everything will change this year—even if you’ve changed and grown. Rather than striving for a picture-perfect holiday season, recognize and prepare for the moments that might be hard. At the same time, consider setting up a few activities that are likely to be successful and fun for you and your family, whether that’s attending a sports event, cross-country skiing, or going to a holiday street fair together.

7. Focus on what’s meaningful for you about the holiday season

Whether or not you relate to the religious significance of the winter holidays, you can find a sense of meaning and authentic connection during this season—connection with yourself, others, and your greater community. Take some time to relax and reflect on what the holidays represent to you now, and which aspects of this time enhance your well-being and your relationships. Consider how you can reduce holiday stress by bringing more of those experiences to the forefront, whether you’re seeking one-on-one time with friends and family, connection with a special person, or more holiday parties.

Treating Depression During the Holidays and Beyond

As we’ve seen, it’s not unusual to experience stress and holiday blues during this time of year. But if depressive symptoms are severe, or if they last longer than a week or two, the next step is to get a comprehensive mental health assessment and explore treatment options.  

At Newport Institute, we address the underlying causes of mental health conditions like depression, rather than focusing on the symptoms. Our clinical model is designed to heal the trauma and attachment wounds that catalyze psychological and behavioral issues and maladaptive coping mechanisms. A key aspect of our treatment approach is repairing ruptured parent-child relationships, through the groundbreaking Attachment-Based Family Therapy model.

Entering treatment for mental health during the holidays can be difficult. But it’s the most meaningful and long-lasting gift you can give yourself and your family. Get the support you need to launch into a thriving life: Contact us today to learn more about our specialized, industry-leading care for young adult depression, anxiety, substance use disorder, and other co-occurring disorders. We’re here for you every day of the year.

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