While the holidays are often associated with celebration and togetherness, they can also bring heightened stress, anxiety and loneliness for many adults, including those who do not typically struggle with mental health concerns, said Lindsay Jeffries, a licensed clinical social worker.
Jeffries, who serves as director of behavioral health at Lutheran Family and Children’s Services of Missouri, said the holiday season often brings a noticeable shift in the emotional well-being of those she serves, as joy coincides with mounting pressures.
“The holidays can be a fun and exciting time,” Jeffries said. “But with all of the excitement can come increased pressure to attend social gatherings, financial strain, disrupted routines with travel or hosting family and friends.”
For some adults, she added, the season also intensifies feelings of loneliness and grief, particularly after the loss of loved ones or when gathering with family is not possible.
Mental health professionals say emotional strain often rises during the holiday season as adults juggle packed schedules, travel, social obligations and year-end responsibilities. Rather than signaling personal weakness, experts say these reactions are predictable responses to an unusually demanding period that can overwhelm even those who generally manage stress well.
Jeffries said she regularly helps clients reframe feelings of guilt or shame tied to being overwhelmed.
“Everyone experiences stress differently and has a different reaction,” she said. “What’s important is taking action and developing coping skills to help manage times of stress.”
In her practice, Jeffries sees several recurring triggers that contribute to seasonal anxiety. Family conflict or strained relationships can resurface during gatherings, particularly when people feel obligated to attend events or spend extended time together.
Overcommitment and time pressure from multiple celebrations and competing responsibilities can lead to exhaustion and decision fatigue. Financial stress tied to gift-giving, travel and holiday expenses often compounds anxiety, especially for those already managing tight budgets.
Grief and unmet expectations are also common, Jeffries said. The season can amplify feelings of loss, loneliness or disappointment when holidays fail to align with idealized traditions.
Disrupted routines — including changes in sleep, eating, exercise and self-care habits — can further make emotional regulation more difficult.
Social media adds another layer of pressure. Constant exposure to curated images of “perfect” holiday celebrations can fuel feelings of inadequacy or isolation. Jeffries encourages patients to limit comparisons and instead focus on what feels meaningful to them.
“What’s important is centering celebrations around what is important for the individual,” she said. “Every individual values different aspects of the holidays.”
To manage seasonal stress, mental health experts recommend proactive coping strategies. Jeffries advises sticking as closely as possible to established routines, including sleep and exercise, and setting boundaries around social commitments to avoid overextending time and energy.
Scheduling restorative breaks — such as quiet time for rest or stepping away from busy environments — can help maintain balance. Limiting social media exposure may also ease feelings of inadequacy, while grounding techniques such as deep breathing, progressive muscle relaxation or sensory awareness can help interrupt spiraling thoughts.
Maintaining basic self-care, including hydration, movement and small moments of enjoyment, supports emotional stability during a hectic season.
Jeffries emphasized the importance of seeking support early. When people notice persistent changes in mood, behavior or daily functioning — or find that stress is interfering with work, relationships or sleep — she said it may be time to reach out to a mental health professional.
Access to support is especially important during the holidays, when routine appointments may be disrupted and stressors can intensify. In the St. Louis region, residents can seek help through community mental health centers, nonprofit providers and employee assistance programs.
The National Alliance on Mental Illness of Metropolitan St. Louis offers support groups and education programs. The Missouri Department of Mental Health supports the statewide 988 Suicide & Crisis Lifeline, a free, 24/7 service that provides immediate support for mental health, substance use or suicide crises. Residents can call or text 988 or chat online at Missouri988.org to connect with trained counselors and, when needed, mobile crisis teams.
Jeffries said recognizing stress early and allowing time to slow down can make a meaningful difference.
“The goal isn’t to have a perfect holiday,” she said. “It’s to get through it in a way that protects your well-being.”