When the Holidays Feel Heavy: Protecting Your Mental Health

The Holidays are often pictured as a season of joy, connection, and celebration. And yet, for many people, this time of year can bring stress, anxiety, or even sadness. If you’ve ever felt weighed down by family expectations, holiday pressures, or emotional overwhelm, you’re not alone.

I’m Sandra LeBlanc, BSW, RSW, and I specialize in counselling for individuals, children, and families. I’ve seen firsthand how the holidays can bring both light and challenge, and I want to share some insights to help you navigate this season with more ease and care.

Why the Holidays Can Be Stressful

Several factors can contribute to holiday stress, including:

• High expectations: Perfect gatherings, gifts, and joyful moments are often portrayed as the “norm,” which can create pressure to feel happy even when life feels complicated.

• Family dynamics: Old patterns, unresolved conflicts, or differing personalities often surface during gatherings, creating tension or emotional fatigue.

• Financial pressures: The season can come with extra expenses—gifts, travel, meals—that add stress.

• Grief and loss: Holidays can magnify the absence of loved ones or past hardships.

• Loneliness: Not everyone has a large support network, and social isolation can feel particularly sharp this time of year.

• Burnout: After months of work, caregiving, or school responsibilities, it’s easy to reach a point of exhaustion.

How Holiday Stress Can Show Up

Whether for adults or children, signs of holiday stress can include:

• Feeling anxious, irritable, or restless

• Emotional heaviness or sadness

• Difficulty sleeping

• Withdrawal or avoidance

• Physical tension or fatigue

• Behavioural changes in children or teens

Recognizing these signs early allows you to take steps to care for yourself and your family.

Tips for Supporting Your Mental Health

As a counsellor working with individuals, children, and families, I often encourage small, intentional strategies to reduce stress:

1. Set realistic expectations: Your holiday doesn’t need to look perfect. Prioritize what feels meaningful for you and your loved ones, rather than trying to meet everyone else’s standards.

2. Create healthy boundaries: It’s okay to limit time at gatherings, step away for a break, or gently decline invitations that feel overwhelming. Boundaries are a form of self-care, not selfishness.

3. Acknowledge emotions: Sadness, grief, or anxiety are natural and valid. Allowing space for these feelings—without judgment—helps you process them more effectively.

4. Prioritize self-care: Even small moments of rest, mindfulness, or movement can help reduce stress and restore energy.

5. Seek support: Whether through a friend, family member, or a professional counsellor, asking for help is a sign of strength, not weakness.

Supporting Children and Teens

Children and teens often feel holiday stress too, especially during family changes, transitions, or long gatherings. Providing structure, reassurance, and open space to express feelings can make a big difference. Sometimes stress shows up as behavioural changes, and gentle guidance and understanding can help children cope more effectively.

It’s Okay If the Holidays Are Hard

Even if the season feels overwhelming, hope and relief are possible. As a counsellor, I see the potential for growth, connection, and light—even in the darkest or most challenging moments. You don’t need to navigate this season alone.

If you or your family are struggling, reach out. Individual, child, and family counselling can provide support, strategies, and a safe space to process emotions, find balance, and move toward brighter, more peaceful days.

Sandra LeBlanc, BSW, RSW

Individual, Child & Family Counsellor