The holidays can be fun and exciting—but they can also be stressful. If you feel anxious, sad or worn out during the season, you’re not alone.
December 1, 2025
How to Handle Holiday Stress—And Spotting Signs of Something More Serious
The bustling holiday season can feel exciting and joyful. But it can also be stressful and overwhelming. If you struggle with holiday anxiety, sadness or burnout, you aren’t alone. Nearly 90% of American adults say the holidays stress them out.
Holiday stress is common, says MetroHealth Psychologist Sheerli Ratner, PhD. So, knowing how to recognize—and manage—it is important.
“It’s perfectly normal to feel a range of emotions throughout the holidays,” she says. “But there are strategies we can use to ensure we’re putting our best selves forward.”
The holidays bring lots of pressure. But you don’t have to feel bad, Dr. Ratner says. To help, she offers tips for managing stress during the holidays and insights to identify signs that what you’re feeling isn’t the run-of-the-mill effects of the season.
Why the Holidays Can Be Stressful
We often expect the holidays to be perfect. But things like buying gifts, seeing lots of people, and remembering loved ones who aren’t here anymore can make the season hard.
Sometimes, we compare today’s holidays to happy memories from the past. That can make us feel disappointed or upset when things don’t go the same way.
“So much of how we come into the holidays stems from our attitudes, our emotions and our expectations,” she says. “We use these blueprints from our past to create present-day holidays that may or may not fit that mold. Consequently, we can feel let down, angry or anxious.”
Easy Ways to Stay Calm
Holiday stress can build up fast. You might be busy, tired, or eating and drinking more than usual. The key to staying calm is remembering you don’t control everything that happens during the holidays, Dr. Ratner says.
“Try to only worry about the things you can control,” she says. “And, please, take a few moments for some stress-relieving activities.”
Quickly reducing your anxiety and stress is possible. Dr. Ratner offers these tips:
- Deep breathing: Slowly inhale, hold your breath for several seconds and slowly exhale. This increase in blood oxygen helps you relax.
- Get active: Take a quick walk or go for a run. Disconnect from the holiday hubbub and collect your thoughts.
- Take some quiet time: Find a quiet room or corner to read a book or sneak a quick nap.
- Tell funny stories: Recall funny holiday memories and share them with friends and family. Laughter is a powerful stress-relief tool.
- Visualize a relaxing spot: If you can’t physically get to a peaceful place, close your eyes and imagine one. Picture yourself on the beach, in the woods or in your favorite coffee shop.
Is It Just Holiday Stress—or Something More?
Sometimes, holiday stress can make depression or anxiety worse. Watch for these signs that it might be more serious:
- Worry that doesn’t go away
- Feeling sad, angry or not enjoying things
- Headaches, fast heartbeat or stomach problems
- Sleeping too much or not wanting to get out of bed
What is Seasonal Affective Disorder (SAD)?
Seasonal affective disorder (SAD) is a different type of depression. It can affect your mental health during the holidays, but holiday stress doesn’t cause it directly. Instead, seasonal changes are responsible. And in Northeast Ohio, where winters can be cold and gloomy, SAD is a common problem.
If you have SAD, symptoms may start to appear in the fall and last through the winter months. Signs can include:
- Difficulty concentrating
- Feeling hopeless or sad most of the day
- Having food cravings, particularly for carbohydrates
- Less interest in activities you usually enjoy
- Low energy
- Sleeping too much
Healthcare providers often treat SAD with light therapy (phototherapy), talk therapy (psychotherapy) and medication.
Support Is Here: When to Talk to a MetroHealth Mental Health Provider
Holiday anxiety is usually temporary. But when it lingers, seek help. Dr. Ratner says you should talk with a provider when your anxiety and stress symptoms stick around for more than two weeks and interfere with your work and relationships.
“It’s time to find help when you’re having a hard time regulating your emotions. Maybe you’re angry or frustrated and taking it out on the people you love,” she says. “Whether you’re struggling with headaches or stomachaches or are taking too much time off work or isolating yourself, it’s time to seek therapy or some other kind of support service.”
Accessing MetroHealth mental health services is easy, she says. Every MetroHealth primary care provider works directly with psychologists and integrative behavioral specialists. After discussing your symptoms, your care team can connect you with a mental health provider for an assessment.
Our mental health professionals take a team-based approach to supporting your mental well-being. Psychiatrists, psychologists, advanced nurse practitioners, counselors, social workers and medication specialists work together to deliver the right inpatient or outpatient therapy for you.
Simple Ways to Support Others
If someone you care about is having a tough time, here are ways to support them:
- Listen and be there for them
- Encourage healthy habits like sleep and exercise
- Help with chores or errands
- Make plans to spend time together
- Remind them that holiday stress is normal
- Suggest calming activities like deep breathing or yoga
Remember: You don’t have to go through holiday stress alone. It’s important to pay attention to how you’re feeling during the holidays. If you feel anxious or overwhelmed, you don’t have to deal with it alone. MetroHealth is here to help.
Your Questions Answered
If I’m an existing MetroHealth behavioral health patient but haven’t seen my provider in a while, how can I make an appointment?
Please call 216-778-4428 for MetroHealth or 216-431-4131 for addiction and recovery care.
What behavioral health services does MetroHealth provide?
Our behavioral health specialists address a wide range of mental health conditions, including anxiety disorders, bipolar disorder, depression and schizophrenia. We provide care for adults, adolescents and children in both inpatient and outpatient settings.
Where can I access MetroHealth mental health services?We offer outpatient behavioral health services at many convenient locations in the Greater Cleveland area. We also provide inpatient services at Cleveland Heights Behavioral Health Hospital.
Struggling with seasonal stress or anxiety?
MetroHealth’s behavioral health team is here to help. Call 216-778-4428 to make an appointment or visit our Behavioral Health services page.
Please Note: If you are experiencing a psychiatric emergency, call the Mobile Crisis Team at 9-8-8 or go to the nearest emergency room immediately.
Contributed by: Sheerli Ratner, PhD / Psychologist
