Prioritizing Your Mental Health During the Holidays

Mental Health During the Holidays

The holiday season is often painted as a time of joy, celebration, and connection. But for many, it can also be a source of stress, anxiety, and emotional challenges. If you’re feeling overwhelmed, know you’re not alone. A study by NAMI (National Alliance on Mental Illness) in the United States revealed that 64% of individuals with mental health challenges report worsening symptoms during the holidays. From the pressure of gift-giving to difficult family dynamics, this time of year can feel especially heavy.

If you rely on your dog — whether a service dog, an emotional support animal, or simply a deeply bonded companion — you already know how grounding their presence can be. Our dogs pick up on our stress long before anyone else does, and their instinct to comfort us is more than emotional intuition… it’s biology.

One of the most powerful tools they offer is tactile support. This isn’t just the warm-and-fuzzy kind of comfort; it’s a scientifically backed way to regulate your nervous system. Through techniques like Deep Pressure Therapy (DPT), your dog can apply steady, calming pressure to your chest, legs, or lap. This kind of contact can lower heart rate, reduce anxiety, slow rapid breathing, and help you reconnect to your body when you’re starting to spiral.

And this isn’t only for trained psychiatric service dogs — any dog can be taught to offer grounding touch to help its handler feel safer, calmer, and more in control during stressful moments.

The holidays might bring stress and packed schedules… but they don’t have to knock you off balance. With the right strategies, a more intentional mindset, and support from your dog, you can move through the season with more peace and far less pressure.

Recognizing the Holiday Blues

The holiday blues can affect anyone but are especially common for those with preexisting mental health challenges or those dealing with loss or trauma. Symptoms may include:

• Sadness or loneliness
• Fatigue or physical tension
• Isolation or a sense of loss
• Frustration and dissatisfaction
• Overwhelming stress or hopelessness
  

These feelings are valid, but it's important to remember that they are temporary. They don’t define your present or dictate your future.

Recognizing the holiday blues for what they are is the first step toward addressing them.

Strategies for Managing Holiday Stress

Here are some practical tips to help you maintain your mental health during the holiday season:

1. Tactile Support / Deep Pressure Therapy from your service dog:

Tactile support from a dog can help people feel grounded and calm in stressful situations. This can be achieved through a variety of techniques. One technique is deep pressure therapy. A dog can apply pressure to the handler's chest or lap to help them regulate their emotions

2. Accept Your Needs

Be honest with yourself about your mental and physical well-being. Identify what triggers stress or anxiety for you during the holidays. Whether it’s the frenzy of shopping or navigating difficult family dynamics, understanding your triggers helps you plan effectively to avoid or cope with them. Take the time to recognize and honor your emotions. Simply naming a negative emotion, such as anxiety or fear, can reduce its intensity and give you the clarity to address it.

3. Set Boundaries:

Holiday gatherings can be emotionally taxing. Limit your exposure to situations that drain you. Politely excuse yourself or opt out of events if needed.

4. Prioritize Self-Care:

Schedule time for activities that recharge you—whether it’s reading a book, going for a walk with your dog, or simply spending quiet moments alone. These acts of self-care can make a difference.

5. Breathe:

Notice and slow down your breathing. Slowly inhale and then slowly exhale. Start with a minute and gradually add more time each day. This simple practice can help calm your nervous system, bring your focus back to the present moment, and reduce feelings of overwhelm. This article is helpful for Breathing Techniques for Stress Relief.

6. Write a Gratitude List:

Reflect on the positive moments and people in your life. Expressing gratitude can improve your mood and foster a sense of connection.

7. Keep Moving and Exercise:

Exercise is a natural stress reliever. Go for a brisk walk with your dog, dance in your living room, or do yoga—whatever feels enjoyable for you. Movement boosts endorphins and can significantly improve your mental state.

8. Spend Time in Nature:

Spending time in nature can calm the nervous system, ease stress, and reduce rumination. Go for a hike, head to the park, or take a swim. Remember that there is so much beauty in the world; let it inspire and ground you.

9. Eat Mindfully:

The abundance of rich foods can tempt anyone, but maintaining a balanced diet supports both physical and mental health. Incorporate fresh vegetables, fruits, and lean proteins into your meals.

10. Avoid Alcohol and Drugs:

Choose healthy coping mechanisms instead of substances that can worsen stress. Maintaining healthy habits is key.

11. Get Enough Sleep:

Prioritize rest! Lack of sleep can exacerbate mental health challenges. Aim for a consistent bedtime and create a calming nighttime routine.

12. Stay Connected with Family and Friends:

If you’re feeling isolated, reach out to trusted friends, family members, or support groups. Connection can help counter loneliness and foster a sense of belonging.

13. Volunteer at an Animal Shelter:

Helping animals in need can provide a sense of purpose and joy during the holidays.

14. Monitor Your News Consumption:

Limit exposure to distressing news and seek out uplifting stories of kindness and healing.

15. Keep Up with Therapy:

Stay connected with your mental health professional to create a plan for navigating holiday triggers.

Service Dog Support

During the holiday season, it’s especially important to prioritize your mental health — and for many, service dogs play an irreplaceable role in maintaining emotional well-being. A service dog, like a Psychiatric Service Dog (PSD), can provide crucial support for individuals navigating anxiety, depression, trauma responses, or other mental health challenges. These dogs are trained to recognize and respond to triggers, offer comfort during stressful situations, and perform specialized tasks that help manage symptoms, such as Deep Pressure Therapy or alerting to an impending panic attack.

For me, having my PSD, Luciano, has been genuinely life-changing. His ability to ground me during overwhelming moments isn’t just helpful — it’s transformative. He’s the steady heartbeat I can lean on when life feels too loud, too fast, or too much. And during the holidays, when routines shift and emotions spike, that support becomes even more meaningful.

As you move through the season, your service dog or emotional support animal can be your constant companion, offering reassurance, regulation, and connection when you need it most. Leaning into their support — paired with intentional self-care practices — can help you stay centered, protected, and at peace, allowing you to experience the holidays with more calm and a lot less overwhelm.

Check in with Yourself

The holiday season can be a mixed bag of emotions for many of us. Whether you’re celebrating joyfully, managing stress, or simply getting through the days, it’s important to check in with yourself and others. Let’s take a moment together:

Reflection Exercise:

Think of one thing you’re grateful for this year.
Now, think of one way you can prioritize your mental health this holiday season.

Share Your Thoughts:

I’d love to hear from you! What’s one self-care strategy that helps you navigate the holidays? Drop your answer in the comments below—you might inspire someone else to try it!

Community Support:

If you’re feeling overwhelmed, know you’re not alone. Reach out to someone you trust or a professional who can help. Let’s make this season about connection and care—for yourself and others.

Remember: your mental health matters, and you have the power to set the tone for your holiday experience. Let’s move forward together, one mindful step at a time. Message us for help in training your pup to be your Psychiatric Service Dog TODAY!