Survive the Holidays while Protecting Your Peace

The holiday season is often associated with closeness, warmth and joy. For many it also brings increased stress and emotional overload. Culprits can be: disrupted routines, Shorter days, less sunlight, packed schedules, family dynamics, financial pressure, and changes in sleep.

In the field of psychiatry, we often see increases in anxiety, depression, irritability, fatigue, and mood instability during this time of year. If the holiday season feels hard for you, you are not alone- your nervous system is responding to real stressors. Protect your mental health this winter. 

Seasonal Mood Changes: They are real. Seasonal Affective Disorder (SAD) and subclinical seasonal mood changes are common in New England. Reduced daylight can negatively affect serotonin, melatonin, sleep-wake cycles, and energy levels. Even people without a formal diagnosis may notice: Lower mood or motivation, Increased anxiety or irritability, Fatigue or oversleeping, difficulty concentrating, Increased appetite or emotional eating. If these changes stack on top of pre-existing mental health conditions, symptoms can feel harder to manage during the winter months.

A “Good Enough” routine: While having some structure helps regulate mood, you do not need a perfect routine. After all, consistency matters more than intensity. When possible, try waking up and going to bed within the same general window. Eat regular meals, even if they’re simple and move your body gently (walks, stretching, short workouts count). Anchor your day with one or two non-negotiables. 

Setting Boundaries without Guilt: The holidays often come with unspoken expectations. This is your reminder that it is OK to: Say no to events that feel overwhelming, leave gatherings early (even an Irish goodbye can be OK), Skip traditions that no longer serve you and Limit conversations that are emotionally draining. Protecting your mental health is responsible, not selfish.

Alcohol & Sleep: While holiday cocktails can be fun, keep in mind that alcohol can interact negatively with psychiatric medications, worsen anxiety and disrupt sleep. If you do chose  indulge, make note of how alcohol affects your mood the following day. Stay hydrated by alternating drinks with water. Sleep deprivation alone can significantly worsen anxiety and depression, so prioritize sleep when you can (even partial consistency helps). 

Staying on Track With Medications: Travel, time off, and irregular days can make it harder to stay consistent with medications. Most medications need to be taken consistently/daily, otherwise becoming less efficient or causing uncomfortable side effects/withdrawl syndrome. 

Tips: Take medications at roughly the same time each day, even on weekends. If your routine shifts, set alarms or reminders. Bring extra medication when traveling, and ask your prescriber for early refills when possible.

If you are experiencing mild side effects or feel your medication is no longer working well, reach out to your prescriber to come up with a plan. Do not abruptly discontinue the medication unless previously discussed with your provider. 

Light Therapy: Light therapy is an evidence-based treatment for seasonal mood symptoms- helping to  improve energy, mood, and sleep when used consistently. Look for a 10,000 lux, UV-free light. Affordable options include: Verilux HappyLight Mini and 10,000 Lux UV-Free Light Therapy Lamps available through Amazon. Sit arm’s length away from light, you do not need to stare directly into it. For best results, use for 20-30 minutes every morning. 

Let the Feelings Exist: For many, the holidays can bring along with it loneliness, complicated family emotions, grief, or reminders of loss. While gratitude practices can help, don’t use them as a means of ignoring real feelings. Acknowledging emotions often reduces their intensity over time. Remember that mixed emotions are normal- You can enjoy parts of the season and still feel sad, nothing is wrong with you for feeling this way.

  Post-Holiday Letdown: Many people feel a dip in mood when the adrenaline of the holiday season fades, and January rolls by. Try Scheduling something to look forward to in the remaining Winter months while gradually easing back into routines. Be gentle with expectations around productivity.

Don’t Struggle Alone this Winter: If you feel your symptoms are worsening, persistent, or interfering with daily life, professional support can help. Therapy, medication adjustments, or short-term check-ins can make a meaningful difference.

At BOS RX, we provide comprehensive psychiatric evaluations and ongoing medication management via telehealth across Massachusetts. We focus on thoughtful, individualized care with longer appointment times and timely access.