How to Cope with Holiday Stress: Expert Strategies for Mental Health, Boundaries, and Self-Care

The holidays are marketed as “the most wonderful time of the year,” but for millions struggling with depression, anxiety, and burnout, the season can feel more overwhelming than joyful.

In this special Giving Voice to Depression episode, Terry McGuire and Dr. Anita Sanz discuss how to manage emotional overload and protect your mental health amid unrealistic expectations, family pressures, and financial strain.

Dr. Sanz shares compassionate, evidence-based strategies she gives her therapy clients to prevent holiday burnout — from paring down expectations and setting boundaries to planning for alone time and managing social triggers.

You’ll learn why fatigue, disrupted routines, and grief make the holidays especially difficult for people with depression — and how to use humor, self-care, and intentional rest to make it through intact.

This conversation is full of practical insights for anyone who feels stretched too thin or emotionally fragile during the holidays — and a reminder that taking care of yourself is not selfish; it’s essential.

Primary Topics Covered:

• Why holiday expectations can worsen depression and anxiety
• How fatigue and disrupted routines impact mental health
• Setting healthy boundaries with family and friends
• Dealing with loneliness and grief during the holidays
• Practical coping tips for holiday travel and gatherings
• The “Bingo Card” method for handling family stress with humor
• Financial pressure and gift-giving guilt
• How to simplify plans and reduce emotional overload
• Creating new, meaningful traditions when you’re grieving
• The importance of rest and post-holiday recovery days

Timestamps:

00:00 – Introduction: The mental health challenges of the holidays
02:29 – Why expectations and energy demands cause emotional overload
03:38 – Family pressure, estrangement, and grief
04:16 – How to stop trying to make everyone happy
05:13 – Financial strain and burnout after overspending
05:43 – How disrupted routines impact your well-being
06:19 – Rule #1: Simplify and match expectations to your reality
06:46 – Remember you’re a co-creator of your holiday experience
07:56 – How to handle loneliness or being alone for the holidays
09:10 – Finding meaning when you’re not celebrating with family
10:40 – Grieving during the holidays and giving yourself permission to “turtle”
11:56 – Using humor and creativity to manage family stress (the “Bingo Card” strategy)
13:33 – Reframing interactions through laughter and dark humor
14:38 – Setting firm limits on time, topics, and commitments
15:39 – Giving yourself a “buffer day” after travel or family events
15:58 – Managing energy demands and planning for recovery
16:44 – Final advice: Be gentle, lower expectations, and care for yourself first

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