We often view the holiday season as a time of celebration, family gatherings, and warmth. But for many people, especially those navigating mental health conditions or protecting their recovery, the season brings a complicated mix of expectations, emotional intensity, and pressure to “hold it together.” Routines shift, alcohol shows up everywhere, old family patterns resurface, and even small stressors can feel amplified.
At Enterhealth, our clinicians know firsthand how the season can intensify symptoms of anxiety, depression, and urges to use. The combination of disrupted structure, emotional triggers, and high-pressure social environments can make December one of the most challenging stretches for patients and families alike.
At Enterhealth, our clinicians know firsthand how the season can intensify symptoms of anxiety, depression, and urges to use. The combination of disrupted structure, emotional triggers, and high-pressure social environments can make December one of the most challenging stretches for patients and families alike.
Managing Holiday Stress, Emotions & Mental Health
Insights from Tammie Rojas, LPC
Tammie sees a familiar pattern each December: people try to white-knuckle their way through the holidays, telling themselves they “should” feel happier. But for many, the season stirs grief, loneliness, tension with family, or memories that hit harder than expected. Her advice is simple but not easy—start with honesty.
“People often get stuck in a power struggle with their emotions,” she explains. “The moment you start arguing with what you feel—telling yourself you shouldn’t be sad, frustrated, or exhausted—you add another layer of distress. The healthier move is acknowledging the signal your mind and body are sending.”
Holiday stressors she sees most often
These vary from person to person, but Tammie notes a few that show up repeatedly:
- Tension in complicated or strained family relationships
- Loneliness or memories of loss
- Social pressure to look happy or keep the peace
- Financial stress and expectations around gift-giving
- Comparing your experience to idealized versions of the holidays
Her grounded, practical guidance
Rather than pushing through on autopilot, Tammie encourages intentional choices:
- Set realistic expectations. The polished scenes on social media aren’t real life. Choose what matters most and let the rest go.
- Name what’s happening. Putting words to your emotional state reduces reactivity and increases clarity.
- Plan and set boundaries. Protect your energy by saying no when needed and without guilt.
- Stay tethered to routine. Consistency in sleep, meals, and movement provides neurological stability during seasonal chaos.
- Protect moments of quiet. Short resets—stepping outside, stretching, journaling—help regulate your nervous system.
- Reach out sooner, not later. Isolation during the holidays tends to magnify distress. A quick check-in with a friend, sponsor, or clinician can shift the entire trajectory of your day.
Tammie’s approach reflects Enterhealth’s broader philosophy: emotional awareness, grounded skills, and a whole-person perspective on mental well-being. Above all, Tammie emphasizes the importance of self-compassion: “You’re allowed to feel how you feel. The holidays don’t have to look perfect to be meaningful.”
Staying Anchored in Recovery When the Season Feels Unsteady
Insights from Dave Kniffen Jr.
As Enterhealth’s CEO, Dave has watched hundreds of families navigate recovery across the holiday landscape. His vantage point is different—not clinical, but structural. He sees how patterns emerge at the systems level: the way disrupted sleep, travel, alcohol-heavy gatherings, and a loss of routine create a perfect storm for people working hard to stay sober.
“People underestimate how much stability supports recovery,” he explains. “Most relapse risk isn’t about one big moment—it’s about the slow erosion of structure. During the holidays, everything shifts at once. If you don’t prepare for that, it’s easy to get caught off balance.”
Holiday challenges he sees most often
- Events where alcohol is the centerpiece
- Subtle pressure from others to “just relax” or “have one”
- Missing daily routine or support systems
- Late nights, travel, and changes in medication timing
- Feeling torn between recovery goals and holiday expectations
Dave’s big-picture recommendations
His advice reflects the protective systems Enterhealth builds into its continuum of care:
- Have a plan for every event. Decide in advance what you’ll drink, how long you’ll stay and who you can call if you feel triggered.
- Keep a non-alcoholic drink in hand. Holding a drink (even a non-alcoholic one) eliminates 90% of the small social pressures.
- Use accountability intentionally. Let one trusted person know where you are and how you’re doing.
- Guard the basics. Sleep, hydration, medication adherence, and nutrition aren’t optional—they’re neurological stabilizers.
Dave often reminds families that boundaries are not barriers—they’re safety rails. “It’s okay to leave early. Skipping an event, when it’s to protect your recovery, isn’t selfish. Taking care of yourself is the entire point.”
Understanding Relapse Risk & What Helps Prevent It
Insights from Lenny Harner, LPC
Lenny has spent decades helping patients maintain recovery during high-risk seasons, and he’s candid: the holidays combine more relapse triggers in one stretch than almost any other time of year. The factors aren’t mysterious—they’re predictable, and they stack quickly if you’re not paying attention.
“The holidays bring together every relapse trigger at once: stress, exhaustion, emotional vulnerability, financial pressure, and easy access to alcohol or drugs,” he notes. “And when people feel obligated to ‘act fine,’ they often miss early warning signs in themselves.”
Relapse risks he watches for
- Stress that builds up without relief
- Telling yourself a drink or drug will “take the edge off just this once”
- Family dynamics that trigger old patterns
- Disrupted routines and lack of accountability
- Unrealistic expectations of how the holiday should feel
Tools that make a measurable difference
Lenny focuses on skills that regulate both mind and body:
- Stay mindful and present. A spike in irritability, a dip in motivation, or increased restlessness are meaningful data—don’t ignore them.
- Use healthy coping outlets. Walks, movement, breath work, time outdoors, creativity—these regulate stress responses at the brain level.
- Skip the alcohol altogether. It’s a depressant, it disrupts sleep architecture, and it erodes judgment—especially when emotions are elevated.
- Reconnect with support systems. Attend meetings, check in with counselors and follow your recovery plan closely.
- Remove shame from the equation. Shame fuels secrecy, and secrecy fuels relapse. Transparency strengthens recovery.
Lenny’s message mirrors Enterhealth’s functional, brain-forward approach: “If you know the holidays are hard for you, treat them like any other high-risk period. Understand your triggers, build skills that support stability, and use your network intentionally.”
When to Seek Additional Support
The holidays can stretch anyone thin, but certain signs are worth paying attention to:
“When should I worry about my holiday stress or sadness?”
When mood changes persist, intensify, or interfere with daily functioning—especially if you’re withdrawing from people or struggling to get through the day.
“How do I know if I need professional help?”
If you notice:
- Ongoing sadness or loss of interest
- Escalating anxiety or irritability
- Major changes in sleep or appetite
- Thoughts of drinking or using to cope
- Difficulty functioning without substances
…it’s time for support, not self-criticism.
“Is it normal for cravings or emotional struggles to increase this time of year?”
Yes. Seasonal stressors activate old neural patterns—something Enterhealth addresses with diagnostics, targeted therapy, and ongoing support plans.
Reaching out is a sign of awareness, not weakness.
How Enterhealth Can Help
Enterhealth provides evidence-based, medically directed treatment for people struggling with mental health challenges, seasonal stress, holiday depression, or addiction. Our team includes physicians, psychiatrists, counselors, neuropsychology specialists, and professionals trained in functional and brain-based approaches to healing.
Treatment options include:
Enterhealth Ranch — physician-led residential care in a structured, restorative environment
Enterhealth Outpatient Center of Excellence — intensive outpatient, therapy, medication management, diagnostics, and ongoing support
If the holidays feel heavier than expected, you don’t have to navigate them alone. Enterhealth offers the tools, clinical insight, and compassionate care needed to help you regain balance and move into the new year with clarity and stability.
