Holiday Mental Health & Wellness Guide

Holiday Self-Care Guide

The holiday season can bring heightened emotions and new challenges, from navigating family dynamics to managing your schedule. This guide offers tools to help you prioritize your mental well-being during this busy time. The skills you have learned in therapy remain important, so please use this as a resource for continued self-care.

Wishing you peace and resilience this season!

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MANAGING STRESS AND EXPECTATIONS

It’s okay to feel your feelings.
The holidays can be tough, especially if your family has been through loss or trauma. Give yourself permission to feel sad, angry, or anxious. Acknowledging your feelings is the first step.

Set healthy boundaries.
If your family talks about topics that make you uncomfortable, it’s okay to say, “Can we talk about something else?” or excuse yourself from the conversation.

Have an escape plan.
If a family get-together is stressing you out, have an exit strategy. This could be texting a friend for support, going for a short walk, or retreating to a quieter space.

Make plans with friends.
Holiday break can be a little isolating. Make sure to schedule some time to connect with friends, either in person or online.

Remember, you can’t control others.
You can’t control how your relatives act or what they say. Focus on how you respond, not how they behave.

Find your moments of joy.
Joy doesn’t have to be big or loud. It can be wearing fuzzy socks, baking cookies, or watching snowfall. Notice the small things that feel good, even if the day is hard. You deserve joy, even in tough seasons.

Prioritize self-care.
The holidays can throw off your usual routines, so make time for things that help you feel grounded. Small acts of care remind your brain and body that you matter.

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HEALTHY COPING STRATEGIES

Creative outlets

Find a way to express your emotions through art.

• Journaling: Write down your thoughts, feelings, and experiences. Use prompts like:
  “What is a memory from the holidays that brings me joy?”
  “What’s one thing I’m grateful for today?”
• Music: Listen to your favorite songs or create a playlist for different moods.
• Draw or paint: Let your feelings out on paper with colors and shapes.
• Write a story or poem: Channel your imagination into creating a story or poem.

Grounding techniques

These help you focus on the present when you feel overwhelmed.

• 5-4-3-2-1 Technique: Look around and name 5 things you can see, 4 things you can feel, 3 things you can hear, 2 things you can smell, and 1 thing you can taste.
• Box Breathing: Inhale for 4 seconds, hold for 4, exhale for 4, and pause for 4.
• Sensory focus: Hold an ice cube or focus on a favorite scent to engage your senses and return to the present moment.

Physical activity

Moving your body is a great way to relieve stress.

• Go for a walk outside.
• Try yoga or stretching.
• Do some dancing to your favorite music.

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HOLIDAY COPING KIT CHECKLIST

Use this checklist to build your own toolkit for tough moments, quiet days, or anything in between.

Grounding + Regulation

• A breathing technique I can use (like box breathing or 4-7-8)
• A grounding exercise that helps me feel present (like 5-4-3-2-1)
• A sensory item that calms me (fidget, ice cube, favorite scent)
• An affirmation I want to remember
• A quiet space I can retreat to if I need a break

Comfort + Creativity

• A song/playlist for when I feel anxious
• A song/playlist for when I want to feel joy
• A creative outlet I enjoy (drawing, writing, baking, etc.)
• A comfort show, movie, or book I can revisit
• A cozy item (blanket, hoodie, fuzzy socks)

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HOLIDAY COPING KIT CHECKLIST

Connection + Support

• One friend I can reach out to
• One adult who feels safe to talk to
• A crisis resource I can access if I need it
• A reminder: I don’t have to go through this alone

Reflection + Intention

• One thing I’m proud of this year
• One thing I want to remember about myself
• One boundary I’m practicing this season
• One way I’ll show myself kindness
• One small joy I want to notice this week

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AFFIRMATIONS

Write a few affirmations you can repeat or keep with you for tough moments.

Examples:

• “I am allowed to take up space.”
• “I can feel my feelings and still be okay.”
• “I am doing the best I can, and that’s enough.”

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MY SUPPORT SQUAD

Hard moments happen and you don’t have to face them alone. These resources are here to help you feel safe, heard, and supported.

In case of an emergency, call 911.

Supportive Family Members / Friends:
If you have family members who feel safe and supportive, spend time with them. Share how you’re feeling, ask for a hug, or just hang out doing something you enjoy. Connection can be a powerful coping tool.

Georgia Crisis & Access Line (GCAL):
Call 1-800-715-4225 for a statewide, 24/7, confidential hotline staffed by professionals.

988 Suicide & Crisis Lifeline:
Call or text 988 or chat online at 988lifeline.org.

Crisis Text Line:
Text HOME to 741741 for free, 24/7 crisis counseling.

The Trevor Project:
Call 1-866-488-7386 or text START to 678-678 for 24/7 confidential support for LGBTQ youth.

YouthLine:
Call 877-968-8491, text teen2teen to 839863, or chat at oregonyouthline.org.

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MY SUPPORT SQUAD

National Domestic Violence Hotline:
Call 1-800-799-7233, text START to 88788, or visit thehotline.org.

Self-Harm Hotline:
Call 1-800-366-8288.

Essential Local and Community Services:
Call 211 or visit www.211.org.

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A Note from ReLabeled Staff:

You are resilient, even when things feel hard. You are worthy of care, connection, and rest. This guide is here to remind you: you are not alone.

Wishing you peace, warmth, and moments of joy this season!

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Prepared by M. Miller for ReLabeled Therapy and Quality Care, Inc.
Created on 10/15/2025. Modified on 10/31/2025.
info@ReLabeledTherapy.com