Managing the Holiday Blues: How to Protect Your Heart This Holiday Season
The holidays are a time of hustle and bustle, of consumerism, and high expectations. Stressors abound, whether it in the form of wondering how to pay for Christmas presents in addition to the bills, missing a loved one during the holidays, feeling stress or grief about a family fracture, or reflecting on a difficult year, the holidays can feel like a time of celebration, but can also bring in some struggle and overwhelm.
It can also be a time of reflection, of gratitude, of togetherness, and of letting your guard down just a little bit at work or school to take a much-needed break. Here are some ways to cultivate joy amidst the chaos this holiday season. Past trauma can emerge with increased time around family. Old patterns emerge, and it can bring discomfort and challenge.
Keep it Simple: I’d like to challenge you to downgrade your gift exchange this year. Propose a white elephant, Secret Santa, an experience instead of presents, or handmade gifts. Instead of feeling like you need to give a gift to every single person in your extended family, this could be a good alternative. After all, if we are all feeling the pressure, maybe we should zoom out a little bit and let the materialism GO.
Make a Plan: What is needed to help manage holiday overwhelm? Do you need to order gifts instead of going out to buy them? Say no to that extra party or cocktail, or come up with an exit strategy if you decide to attend? Take inventory of how to keep yourself healthy (both energetically and physically) this holiday season.
Gratitude: It’s so easy to get swept up in the noise! When we are able to look around and take stock of the good stuff, the rest falls away. Let me share a personal story about this: I’m on vacation, and my daughter got sick. I’ve had moments of guilt, frustration, sadness and regret. Questions such as “why did we choose to travel?”
Feelings of disappointment that we came so far just to sit in a hotel room, frustration with my partner and myself as we navigate challenging situations that honestly just happen. But then I look over at her sleeping and I think, she is SO perfect. She is getting well, and we are okay. I have a partner who is my teammate, and we are capable of helping her while she is getting well. We are OK. When I look at what we do have, it makes that hard stuff so much more manageable.
Service: Okay, so maybe at the moment you don’t have the money for vacation at all, or you feel discouraged and set back. Or you feel like maybe you are taking two steps forward, and one step back, or even one step forward and two steps back. Here is a strategy that can help regardless of your situation. Giving.
We can give in many ways, (money, time, acts of service, or an encouraging word). It might be financial (contributing to a charity of your choice), giving to a local food pantry, sorting cans, meals, or other resources for those in need, or serving meals for those struggling with being unhoused.
When I give of myself in service (when balanced with self-care), it is almost impossible to suffer. Being of service helps me to reflect in gratitude for the blessings in my life; it helps me feel meaning and purpose, and it helps me feel a sense of connection to others.
Finally…
Connect to Unfettered Joy: Take in an astounding view, have a meal that engages your senses deeply, have a luxurious bath, listen to your favorite song on repeat or with mindful attention, journal to let go of grief. Dance, sing, be silly, let go, and let the pieces fall where they may. Read that book you have wanted to read.
How the Holiday Blues Affect Teens — and How to Help
The holiday season is often portrayed as a time of joy and togetherness, but for many teens it can trigger feelings of loneliness, stress, and anxiety. At Counseling and Nature Therapy Center in Frisco, Texas, we know that this time of year can bring up old wounds, especially for young people navigating complex emotions, identity-challenges, and even trauma histories. That’s why quality trauma therapy and specialized counseling for teens are so important.
Why Teens Feel the Holiday Blues
Heightened expectations & comparison – Social media highlights perfect family moments and lavish gifts, which can leave teens feeling inadequate or disconnected.
Family dynamics & triggers – The holidays often bring intense family interactions. For a teen who has experienced attachment wounding, discrimination, or other trauma, old patterns can resurface and disrupt their sense of safety.
Transitions & isolation – For many teens, school breaks mean a change in routine, less social support, and more time reflecting on losses or missed connections.
Emotional overload – Between academic pressures, social life, and upcoming milestones, adding the holiday weight can exceed a teen’s coping capacity.
Signs to Watch For:
If you’re supporting a teen during the holidays, keep an eye out for:
Withdrawal from friends or family, increased irritability or sadness
Trouble sleeping or changes in eating habits
Heightened anxiety about upcoming events, or avoidance of them
Emotional outbursts or numbing out — the “shut down” response of the nervous system
Flashbacks or resurfacing of past trauma when family or familiar settings arise
How Trauma Therapy & Teen Counseling Can Help
Leveraging trauma-informed approaches and teen-specific counseling can make the holidays less about surviving and more about healing. At our Frisco clinic, we offer:
Therapeutic check-in: A safe space where teens can talk about what they’re feeling, disconnected from the “holiday cheer” script.
Autonomic nervous system tools: Somatic methods, breathing exercises, and grounding practices to help regulate overwhelm and activate safety in the body.
EMDR & processing: For teens whose holiday triggers are tied to memories, family systems, or identity challenges, trauma therapy offers a path to healing, not just coping.
Strengthening support systems: Encouraging teens to build peers, mentors, or safe relationships outside the hyper-festive environment.
Practical holiday planning: Helping teens set boundaries (events, gifts, time), choose rest over obligation, and find meaning outside of consumer culture.
Practical Tips for Teens & Parents
Co-create a holiday plan: Decide together what this season will look like — what events matter, what you’ll skip, and what self-care looks like.
Limit screen time & holiday stimuli: Social media and constant notifications can amplify anxiety and comparison. Set boundaries together.
Use ritual vs. pressure: Focus on 1-2 meaningful traditions rather than trying to “do it all.” Encouraging teens to contribute (e.g., cooking, volunteering) builds agency.
Schedule downtime: Block out tech-free, calm moments — reading, walking outside, journaling — so the nervous system can recover.
Ask for help early: If you notice patterns of avoidance, mood shifts, or signs of trauma resurfacing, consulting a therapist experienced in teen counseling and trauma therapy can prevent deeper issues.
