A Guide for Navigating Mental Health During the Holidays

If you're dreading the next couple of months — or even just feeling a little off — you're not alone. This season can be complicated. There’s a lot of pressure to smile, show up, and make everything magical for everyone else. But underneath it all, you might feel exhausted, sad, anxious, or even numb.

Maybe this time of year stirs up grief or painful memories. Maybe you're managing a long list of obligations with no space to ask yourself what you actually want or need. Or maybe the darker, colder days are just hitting differently this year.

If you’re noticing any of that, it’s okay to pause. You don’t have to push through. In fact, now might be exactly the time to take the pressure off and tend to your own emotional world.

That’s where counseling can make a difference.

Why the holiday season feels so emotionally intense

For many people, the end of the year brings up more than just party plans and gift lists. It’s a season of contrasts — joy and grief, celebration and loneliness, connection and burnout — all showing up at once.

You might be:

• Grieving someone you’ve lost and wondering how you’ll get through the “first” holiday without them

• Feeling the weight of family dynamics that leave you more tense than at peace

• Struggling to keep up appearances while barely keeping your head above water

• Watching everyone else smile on social media while you just want to crawl under a blanket

The truth is, holidays can magnify the stress you’ve already been struggling with. That’s not something to ignore. It’s something to notice — and care for.

Seasonal Affective Disorder (SAD) is more than the winter blues

As the days get shorter and sunlight disappears by 5 p.m., it’s common to feel a shift in energy and mood. But if that shift feels like a deep slump — low motivation, sleep changes, emotional heaviness, even hopelessness — it could be Seasonal Affective Disorder.

SAD is a real form of depression that follows a seasonal pattern. It can sneak up on you and leave you wondering, “Why am I feeling like this all of a sudden?”

According to a 2021 study published in BMC Psychiatry, researchers found that 12.7% of participants met the criteria for Seasonal Affective Disorder. More than a third of those individuals were classified as psychiatric cases — compared to just 3.2% of people without seasonal symptoms. The study highlights how seasonal shifts can seriously impact mental health. (Fonte & Coutinho, 2021)

You don’t have to wait for spring to feel better. Therapy can help you recognize the patterns and build emotional tools to manage them.

Grief doesn’t pause for the holidays

The world expects cheer, but you might be walking through deep grief. Whether you’re mourning a loved one, a relationship, your health, or even the way things used to be — the holidays can bring it all up.

You might feel:

• Disconnected from the people around you

• Unsure how to join in traditions that now feel hollow

• Guilty for not feeling “festive”

• Tender and teary when no one’s looking

Grief is real. And it doesn’t need to be fixed — but it does need space. Therapy can be that space. You don’t have to carry it alone.

Holiday burnout is real — and it’s not just about your calendar

Holiday burnout often looks like saying yes when you want to say no, constantly thinking about others' needs, and trying to make everything perfect — until your own needs disappear from the equation.

If you’re someone who tends to show up for everyone else first, this time of year can stretch you thin. But you don’t have to set yourself on fire to keep others warm.

Counseling can help you slow down, get clear on what you need, and give yourself permission to matter too.

Why start counseling in Maryland now?

You don’t have to be in crisis to benefit from therapy. Sometimes, the best time to begin is when you start noticing those quiet signals that something feels off.

Taking the time to tend to yourself and your emotions now can shift how the entire season feels. It doesn’t mean everything will suddenly become easy, but it does mean you’ll have support and space to navigate whatever comes up — with more clarity, compassion, and care.

Whether you’re carrying grief, managing anxiety, or just feeling stuck, you don’t have to figure it out alone.

Finding the right therapist in Maryland

If you’re looking for counseling in Maryland, here are a few tips for finding a therapist who’s the right fit:

• Look for someone who gets what you're going through. Don’t be afraid to ask if they’ve worked with grief, burnout, or SAD.

• Trust your gut in the consultation. Do you feel seen? Safe? Understood?

• Choose someone who gives you room to ask yourself what you feel and what you need — and helps you act on what you now know.

That’s the kind of space I offer my clients: honest, supportive, and centered on what you need.

You deserve support — especially now

If you're ready to take that first step, I'm here to walk with you.

Click here to schedule a free 15-minute consultation. We’ll talk about what’s been coming up for you and how counseling might support you.