How to Protect Your Mental Health During the Holiday Season
By David Lengefeld
The holiday season can bring warmth, connection, and celebration—but it can also amplify stress, disrupt routines, and weigh heavily on mental well-being. Instead of accepting holiday overwhelm as unavoidable, you can take a proactive, intentional approach to caring for your mind and body. David Lengefeld, Behavioral Health Practitioner and SafeHaven Security Group consultant, outlines several practical steps that anyone can adopt to feel more balanced, energized, and emotionally grounded throughout the season.
One of the most effective strategies is increasing your exposure to natural sunlight. As winter days shorten, your internal clock can drift, leading to fatigue, mood dips, and difficulty waking up. Even a short morning walk or spending a few minutes outdoors can help reset your circadian rhythm. If you are indoors for most of the day, try sitting near a window or taking brief outdoor breaks to get natural light where you can.
Nutrition also plays a powerful role in how you feel. The holidays often come with indulgent treats, irregular meals, and sugary snacks that can cause energy crashes and mood swings. You do not need to abandon enjoyment, but being more intentional about what you eat can make a meaningful difference. Try to include balanced meals with protein, whole foods, and steady hydration. These small choices will help stabilize your energy and support a clearer, more resilient mind.
Managing stress is another essential component of protecting your mental health this time of year. Setting boundaries is essential—especially when schedules fill quickly with invitations, commitments, and expectations. Saying no is not selfish; it is a necessary part of maintaining emotional stability. Choosing what aligns with your capacity and declining what drains you creates room for rest and meaningful connection. Stress often escalates when you overextend yourself, so giving yourself permission to do less can significantly improve your overall well-being.
Sleep is also a critical pillar of mental health. Late nights, events, travel, and irregular schedules can all chip away at the rest your body needs. Prioritizing a regular sleep routine—consistent bedtime, limited screen use before sleeping, and creating a calming wind-down ritual—can significantly improve your mood, focus, and sense of stability.
Together, these practices form a simple but effective framework for protecting your mental well-being during a busy time of year. By paying attention to light, food, boundaries, and rest, you support your body’s ability to handle stress and maintain emotional balance. With intention and self-awareness, you can navigate the season feeling healthier, more grounded, and better equipped to enjoy what matters most.