The Holidays Aren’t Easy for Everyone

For many people, the holiday season brings joy, celebration, and connection. But for others, it can be a time of stress, grief, financial strain, loneliness, or increased pressure to appear “happy.” These experiences can make existing mental health conditions feel heavier—and can intensify challenges for those in recovery from substance use. You are not alone, and your feelings are valid.

Recognizing When the Holidays Are Becoming Emotionally Challenging

1. Changes in Mood or Energy — Feeling down for a day or two is normal, but watch for:

• Persistent sadness, irritability, or anxiety
• Feeling overwhelmed or emotionally “numb”
• Withdrawing from social activities

2. Increased Stress From Family or Social Situations — Family conflict, expectations, or strained relationships may trigger:

• A sense of guilt or pressure
• Feeling judged or misunderstood
• Emotional exhaustion after gatherings

3. Signs of Problematic Alcohol or Substance Use — Holiday parties often come with more alcohol or situations where substances are present. Red flags include:

• Drinking more than planned
• Using substances to cope with stress
• Strong cravings or urges that are difficult to manage

4. Physical and Behavioral Changes — Mental health concerns often show up physically:

• Difficulty sleeping
• Changes in appetite
• Trouble concentrating
• Feeling constantly tired or tense

Coping Strategies You Can Use Right Now

1. Set Boundaries Without Guilt — It’s okay to say:

• “I can join for a short time.”
• “I won’t be drinking today.”
• “I’m not able to talk about that topic.”

2. Plan Ahead for Stressful Moments — Think about:

• Who you can call or text if you feel triggered
• What events or environments you want to avoid
• How you can leave early if needed

3. Prioritize Rest and Healthy Routines — Maintaining stability helps keep emotions in balance:

• Aim for regular sleep
• Drink water and eat consistently
• Take short walks or stretch
• Pause to breathe throughout the day

4. Limit Alcohol or High-Risk Environments — If you’re in recovery or working toward healthier habits:

• Bring your own non-alcoholic drinks
• Attend events with supportive friends
• Choose activities that don’t revolve around alcohol

5. Stay Connected — Reaching out is a strength, not a burden, and connection is one of the most powerful protective factors for mental health.

• Call a friend
• Attend a support group
• Share how you’re feeling with someone you trust

When to Seek Professional Help

Consider reaching out for support if:

• Your mood is consistently low, anxious, or unstable
• You’re using substances to cope with stress or emotions
• You feel isolated, hopeless, or overwhelmed
• You’ve had a recent relapse or are worried you might
• You’re having thoughts of harming yourself

A mental health professional, primary care provider, or substance use counselor can help you regain stability and feel supported.
If you’re in immediate danger or experiencing a crisis, call or text 988 for the Suicide & Crisis Lifeline.

You Don’t Have to Manage the Season Alone

The holidays can be complicated—but there is hope, and there is help. Reaching out is a courageous first step toward feeling stronger, safer, and more supported.

OSU Addiction Recovery Clinic
5310 E 31st St #1102, Tulsa, OK 74135
Phone: 918-561-1890