Protecting Your Mental Health Through the Holidays

Protecting Your Mental Health Through the Holidays. The season billed as “the most wonderful time of the year” can be genuinely hard. Here are grounded ways to take care of yourself.

The holidays arrive wrapped in expectations of joy — which can make it especially isolating when what you actually feel is stress, grief, loneliness, or a low mood that won’t lift. If that’s you, you’re far from alone, and there are concrete ways to protect your wellbeing through the season.

Set realistic expectations

Much holiday distress comes from the gap between the idealized version we’re sold and the messier reality most of us live. Give yourself permission to have an ordinary, imperfect holiday. You don’t have to manufacture cheer or meet everyone’s hopes.

Protect your boundaries

• It’s okay to say no to events that drain you.

• Limit time in tense situations, and plan an exit if you need one.

• Don’t overextend your budget or your calendar to meet others’ expectations.

Keep your foundations

The season tends to erode the basics that keep us steady. Try to protect your sleep, keep moving, go easy on alcohol, and hold onto whatever routines ground you. These small anchors matter most when everything else feels busy and off-kilter.

Tend to grief and loneliness

For many people the holidays sharpen the absence of someone they’ve lost, or the ache of being alone. Let yourself feel it rather than forcing festivity. Reaching out to one supportive person, or finding a low-key way to connect, can lighten the weight — even a little.

Know when to seek support

If low mood, hopelessness, or anxiety persists beyond the season or starts to interfere with daily life, that’s a sign to reach out for professional help — not a personal failing. And if you’re ever in crisis or thinking of harming yourself, call or text 988 anytime for immediate support.

The bottom line

You’re allowed to protect your peace during the holidays. Lower the bar, keep your foundations, lean on your people, and ask for help if you need it. Taking care of yourself is not a failure of holiday spirit — it’s wisdom.

Curious whether this could be a fit for you? Refound Center offers clinician-led care in the North Denver to Fort Collins area. Reach out to schedule a consultation and we’ll talk through your history and options together.

Medical disclaimer

This article is for general educational purposes only and is not medical advice, diagnosis, or treatment. Ketamine therapy is not appropriate for everyone. Talk with a qualified clinician about your history, medications, and goals before starting any treatment. If you are in crisis or thinking about harming yourself, call or text 988 (the Suicide & Crisis Lifeline) in the U.S.

Sources & further reading (studies identified via PubMed):

Saelens J, et al. Relative effectiveness of antidepressant treatments in treatment-resistant depression: a systematic review and network meta-analysis. Neuropsychopharmacology, 2024. https://doi.org/10.1038/s41386-024-02044-5

Guo Q, et al. Efficacy and safety of eight enhanced therapies for treatment-resistant depression: a network meta-analysis of RCTs. Psychiatry Research, 2024. https://doi.org/10.1016/j.psychres.2024.116018

Anand A, et al. Ketamine versus ECT for nonpsychotic treatment-resistant major depression (ELEKT-D). New England Journal of Medicine, 2023. https://doi.org/10.1056/NEJMoa2302399

Song G, Ugwah-Oguejiofor UC. Ketamine compared to ECT for treatment-resistant depression: a systematic review and meta-analysis. Int J Psychiatry Clin Pract, 2025. https://doi.org/10.1080/13651501.2025.2576205

Johnson & Johnson / FDA. Spravato (esketamine) approved as the first monotherapy for treatment-resistant depression, January 21, 2025. https://www.jnj.com/media-center/press-releases/spravato-esketamine-approved-in-the-u-s-as-the-first-and-only-monotherapy-for-adults-with-treatment-resistant-depression