Credit: Freepik

By County of San Diego Communications Office

The holidays are often seen as a joyful time to relax, celebrate and spend time with loved ones. But for many people, this season can also bring stress, sadness and emotional challenges. If you’re feeling overwhelmed, you’re not alone. There are several reasons why the holidays can be particularly tough.

Pressure to Be Cheerful
You might feel like you’re supposed to be happy all the time during the holidays. But no celebration is perfect, and it’s okay to feel down. Give yourself permission to feel your emotions.

Grief and Loss
If you’ve lost someone close to you, the holidays can be a painful reminder. Let yourself grieve and talk about your feelings. Try not to use alcohol or other substances to cope—they can make things worse.

Money Stress
Buying gifts, traveling, and hosting events can get expensive. If money is tight, remember that thoughtful gestures and quality time mean more than expensive presents. A home-cooked meal or a kind note can be just as special.

Family Tension
Holiday gatherings can sometimes lead to uncomfortable conversations. If things get tense, it’s okay to take a break or say “no” to plans that don’t feel right. Respect your own boundaries.

Feeling Alone or Left Out
Some people may feel isolated or unsupported during the holidays. If this is you, stay connected to people who care about you. If you know someone who might be struggling, reach out and let them know you’re there.

Older Adults and Loneliness
Older adults are more likely to feel lonely or isolated, especially if they live alone, have lost loved ones, or face health challenges. This season, make a point to call or visit older family members or neighbors. A simple check-in can mean a lot. If you visit, take note of their health—limited mobility or other issues could lead to falls or other problems.

Work-Life Balance
Working from home can make it hard to unplug. Try turning off work notifications and setting limits on emails or calls. Give yourself time to rest and enjoy the season.

Self-Care Tips
There are steps you can take to better care of yourself during the holidays that help ease some stress or difficult feelings.

  • Move your body for 30 minutes a day—even a walk counts!
  • Eat healthy foods
  • Get enough sleep
  • Play a game or solve a puzzle
  • Listen to music
  • Take breaks from social media
  • Spend time in nature
  • Meditate or practice yoga
  • Connect with your faith or personal beliefs

New Resources on It’s Up to Us Website
The County’s Behavioral Health Services department recently updated the It’s Up to Us campaign with a new look and refreshed online materials to support a variety of mental health topics. Visit www.up2sd.org to find new resources for anxiety, depression, stress, and suicide prevention for you or a loved one. Special topics on social media, trauma, grief, and more are also available.

You’re Not Alone
If you’re feeling overwhelmed or need someone to talk to, help is available: