By Madison Avenue TMS & Psychiatry - Published on December 11, 2025

Last updated on December 11, 2025

The holidays are a time of celebrations, family gatherings and festive traditions. At the same time, it can be a period of increased stress, overwhelm and depression. 

Shorter days, the mania of shopping for gifts, financial pressures and complicated family dynamics can all take a toll, especially for those already struggling with their mental health.

Below are some proven ways to protect your well-being, manage stress and help combat depression through the holidays. 

Acknowledge Your Feelings

Hollywood, advertising and radio stations that adopt an all-Christmas format reinforce an intense pressure to be cheerful during the holidays. But you can’t switch off your emotions based on the calendar. And masking those ‘inconvenient’ or ‘unglamorous’ emotions can make them even harder to manage. 

A powerful first step toward managing your emotions is radical acceptance. Give yourself permission to feel what comes up for you this holiday season — whether it be sadness, stress, grief or fatigue — and allow yourself some compassion. Recognize that all of your emotions are valid. And, if you’re open to it, share how you’re feeling with someone you trust. 

Finally, avoid the trap of comparing your experiences to those of others who seem more bubbly. Limiting time spent on social media can help with this. 

Set Realistic Expectations

There are also intense pressures during the holidays to do more, give more or be more. This is especially true for caregivers who feel responsible for making the holidays extra special for their loved ones. But pushing yourself too hard may lead to burnout, so setting boundaries and realistic expectations remains as important as ever.

• Simplify your to-do list
• Say “no” when needed and avoid overcommitting 
• Manage your finances so you spend within your comfortable limits

To avoid being pulled in every direction, choose activities that nourish rather than drain you. Intentional choices help refocus the season on what brings comfort and connection. So spend time with your chosen, supportive people—or prioritize more alone time. And keep hobbies and creative outlets as top priorities.

Ask yourself: “What if I allowed my holiday season to reflect what I truly have the energy and resources for, instead of what I feel obligated to do?”

Maintain Healthy Daily Habits

• Sleep: Aim for consistency when going to bed and waking up 
• Movement: Incorporate physical activity, even if it’s gentle 
• Nutrition: Focus on balanced meals and avoid excessive alcohol
• Hydration: Drink water regularly, especially during busy days

Even small disruptions in routine can worsen depressive symptoms. Protecting your daily habits helps keep your mood more stable, protects your energy, and supports your overall resilience. While sleep, movement, nutrition and hydration may seem basic, they are the building blocks for your well-being.

Another healthy habit is maintaining a consistent connection with supportive people. Isolation can worsen symptoms of depression, especially feelings of loneliness, so it’s important to keep connected with those in your life who are safe and supportive. Keep in touch with a friend or attend a virtual or in-person support group. Even brief check-ins can significantly improve your mood. 

Practice Stress-Reduction Techniques

Mindfulness practices can reduce anxiety and depression and ground you during stressful moments. Taking even a few minutes each day to reset can make a meaningful difference. There are numerous free apps and YouTube videos to help you be more mindful.

Some go-to stress-reduction strategies include:

• Deep breathing exercises
• Meditation or guided imagery
• Gentle stretching or yoga

If you find yourself in a particularly stressful situation, try the “STOP” skill, which is designed to help you work through it. ‘STOP’ stands for:

• Stop: Stop what you are doing
• Take a step back: Create distance from the situation 
• Observe: Notice your thoughts, feelings and surroundings without judgment 
• Process mindfully: Act with a clear head, not on impulse 

Let’s say you get into a heated conversation with your family. To practice the “STOP” skill:

1. Stop: Stop engaging in the conversation. 
2. Take a step back: Politely leave the room.
3. Observe: Take time alone to notice your thoughts and feelings without judgment. 
4. Process: Once you’ve completed the previous three steps, you’ve created the time and space to process the situation and choose how to respond with intention.

Seek Professional Support When Needed

If you already engage in therapy, make sure to be open with your therapist about all that you’re experiencing during this time of the year. It can be tempting to cancel therapy sessions due to holiday obligations and schedules, but if you can, do your best to stay consistent. 

If you’re noticing a significant shift in your mood, energy, motivation, or ability to function, it may be time to seek additional professional help. At Madison Avenue TMS & Psychiatry, we support patients in managing their depressive symptoms through personalized treatment plans. Our Manhattan office offers compassionate care tailored to your unique needs, including TMS therapy, medication management and Spravato.

To learn more or schedule an appointment with our office, contact us online or call (212) 731-2033.

Madison Avenue TMS & Psychiatry