Finding Peace and Support During a Challenging Season

By Samantha Simmons and Christina Musumeci

For many, the holiday season brings warmth, celebration, and connection. But for others, this time of year can intensify feelings of stress, loneliness, or grief. Here in Burke County, where mental health challenges affect individuals and families from all walks of life, it’s important to remember that the holidays don’t look or feel the same for everyone, and that’s okay.

Why the Holidays Can Be Difficult

Even though the season is often associated with joy, the reality is far more complex. Holiday expectations, whether from family, finances, work, or social media, can create pressure or emotional strain. For some, this time of year brings reminders of conflict, strained relationships, or painful losses that make it difficult to feel festive. Others may struggle with changes in routine, increased social demands, or isolation.

According to the Substance Abuse and Mental Health Services Administration (SAMHSA), 64% of people living with mental illness report that their symptoms worsen during the holidays. When stress builds, some individuals may turn to drugs or alcohol to cope, which can increase the risk of overdose or relapse. This is why consistently checking on friends, neighbors, and vulnerable community members is so important during this season.

Seasonal Affective Disorder (SAD) also contributes to holiday challenges. The Mayo Clinic identifies SAD as a type of depression linked to seasonal changes, typically beginning in the fall and continuing through winter. Reduced sunlight can disrupt sleep cycles, lower serotonin levels, and increase feelings of sadness, irritability, or exhaustion. For those already struggling emotionally, SAD can deepen feelings of hopelessness, especially when paired with holiday stress.

Strategies for Staying Well During the Holidays

Pay attention to your emotions. Check in with yourself regularly. Notice whether you feel more tired, stressed, withdrawn, or overwhelmed. Early awareness can help you act before symptoms intensify.

Plan for difficult situations. If certain gatherings, conversations, or environments tend to be triggering, prepare ahead. Set boundaries, plan an exit strategy, or identify one supportive person you can reach out to if you need a break.

Practice consistent self-care. Aim for enough sleep, maintain stable meals, and create moments of calm in your day. A short walk, a few minutes of deep breathing, journaling, or stepping into the sunlight can help regulate stress.

Building community and connection.

Connection is one of the strongest protective factors for mental health. Reach out to someone you trust, a friend, family member, neighbor, coworker, pastor, or community leader. Local support groups, peer networks, and community events can help reduce isolation and strengthen your support system.

Give support when you can. Sometimes the people who seem “okay” are the ones silently struggling. A simple text, phone call, or check-in can mean more than you realize. You don’t need answers; your presence and compassion can be healing.

Recognize seasonal mood changes. If you notice shifts in mood, sleep, or energy that occur every winter, consider speaking with a healthcare professional. Treatments for SAD, such as light therapy, counseling, or medication, are effective and accessible.

Avoid using substances to cope. Alcohol and drugs can temporarily numb emotions, but often intensify depression and anxiety. Healthier coping strategies, like exercise, grounding techniques, or talking with a trusted person, are safer and more effective long-term.

Create realistic expectations. The holidays don’t have to be perfect or even traditional. Give yourself permission to simplify, say no, or create new routines that feel more supportive.

When to Seek Professional Help

• SAMHSA’s National Helpline: 1-800-662-HELP (4357)

  Free, confidential, 24/7 support, information, and referrals for mental health and substance use services.

  
  

• 988 Suicide & Crisis Lifeline:

  Call or text 988, or chat at 988lifeline.org for immediate support anytime.

  
  

• Veterans Crisis Line:

  Dial 988 and press 1 to connect with responders trained to help Veterans and their families.

You’re Not Alone

Reaching out is a sign of strength, never a burden. Some people care deeply about your wellbeing and want to listen. No one must navigate the holidays or life’s hardest moments alone.

And if someone you know is having a difficult time, remember, you don’t need to fix everything. Sharing kindness, offering a listening ear, or simply sitting with someone can offer comfort and hope. Your small gesture may be the reminder someone needs that they matter, especially during a season that can feel overwhelming.