When the Holidays Feel Heavy: How to Support Yourself and Others This Season

The holiday season brings joy for many, but for others, Thanksgiving and the weeks that follow can amplify stress, loneliness, and depression. Financial pressure, difficult family dynamics, grief and loss, social isolation, and the weight of expectations can make this time of year particularly challenging. Taking action to support ourselves and each other is essential during this time.

What You Can Do If You're Struggling

• Give yourself permission to feel. Your feelings are valid, even during a season when you're "supposed" to be happy. There's no wrong way to experience the holidays.

• Set boundaries. You don't have to attend every gathering or meet every expectation. It's okay to say no to protect your mental health.

• Maintain your routines. Try to stick to regular sleep schedules, eat nutritious meals, and engage in physical activity. These basics support mental wellness, especially when everything else feels overwhelming.

• Limit social media. If comparing your experience to others' highlight reels is making you feel worse, take a break from scrolling.

• Reach out for support. Connect with a trusted friend, family member, counselor, or call 988. You don't have to face difficult feelings alone. The 988 Suicide & Crisis Lifeline is available 24/7—call or text 988 anytime. Trained crisis counselors provide free, confidential support, and you don't need to be in immediate danger to reach out.

How to Support Someone You're Worried About

• Check in directly. Ask "Are you okay?" and if you're concerned, "Are you thinking about suicide?" Research shows that asking about suicide does not plant the idea—it can actually provide relief and open the door to getting help.

• Listen without judgment. Sometimes people just need to be heard. Avoid minimizing their feelings or offering quick fixes.

• Stay with them if they're in crisis. If someone is in immediate danger, don't leave them alone. Remove any means of self-harm if possible and get professional help.

• Connect them to resources. Share the 988 number and offer to help them make the call or find other support.

• Follow up. Continue checking in, even after the immediate crisis has passed. Ongoing support matters.

Recognizing When Someone Needs Help

Watch for these warning signs that someone may be experiencing a mental health crisis:

• Talking about wanting to die or feeling hopeless

• Withdrawing from friends, family, and activities

• Dramatic mood changes or increased irritability

• Changes in eating or sleeping patterns

• Increased substance use

• Giving away possessions or saying goodbye

• Taking dangerous risks or acting recklessly

• Expressing feelings of being a burden to others

If you notice these signs in yourself or someone you care about, reach out for help immediately.

988 is Here Available 24/7

When you call or text 988, you'll be connected with a trained crisis counselor at the 988 Suicide & Crisis Lifeline. The service is free and confidential, and you can reach out for yourself or if you're worried about someone else. Nearly 98% of calls are resolved through conversation and support, without needing to dispatch emergency services.

Counselors can help with:

• Immediate emotional support

• De-escalation for people in crisis

• Resources and referrals to local services

• Support for friends and family members

If a person is in immediate danger, call 911. 

Building Connection in Your Community

Strong, supportive communities where people feel connected and valued help protect mental health and wellbeing. Here's what you can do:

• Organize or attend free, inclusive community events. Not everyone has the resources for expensive celebrations, and connection matters more than production value.

• Volunteer with local organizations. Helping others can reduce our own feelings of loneliness while strengthening community bonds.

• Reach out to neighbors, especially those who may be alone. A simple check-in can make a profound difference.

• Create traditions that don't center on spending money. Focus on shared experiences, whether that's a potluck meal, a neighborhood walk, or watching a movie together.

• Host low-key gatherings that prioritize connection over perfection. People need belonging, not Pinterest-worthy table scapes.

Looking Ahead with Hope

The holidays can be difficult, but they don't last forever. If you're struggling right now, please remember that help is available and things can get better. Reaching out for support is a sign of strength, not weakness.

Boone County Alliance is committed to supporting the mental health and wellbeing of all community members year-round. Whether you're dealing with substance use concerns, mental health challenges, or simply need resources and support, we're here.

Remember: You have the power to support yourself and others. Call or text 988 anytime, day or night. You matter, and you're not alone.

For more information about Boone County Alliance's prevention programs and resources, visit our website or contact us directly.