The holiday season often amplifies stress, turning what should be joyful times into periods of heightened anxiety, grief, or isolation, but experts say recognizing and addressing these feelings can protect mental health.

Here are some practical ways to safeguard well-being through Christmas and beyond.

Acknowledge mixed emotions without forcing cheer. Suppressing sadness or frustration can intensify it; accepting feelings — and knowing others share them — reduces stigma.

For grief or loss, set realistic expectations and lean on support networks. Traditions may evolve, and it’s okay to scale back celebrations or seek understanding friends, therapists, or faith communities.

Combat social overload by prioritizing events and learning to decline invitations. Communicate plans early to manage family expectations and avoid old conflicts.

Ease gift-related worries by sticking to budgets, opting for heartfelt gestures like notes or shared experiences, or drawing names for exchanges. Generosity toward others can shift focus and lower personal anxiety.

Counter winter’s limited sunlight — coinciding with holidays in the northern hemisphere — by maximizing daylight exposure, exercising midday outdoors, or using bright indoor lights. Severe cases may signal seasonal affective disorder, warranting professional care.

If feeling isolated, schedule regular check-ins via calls or video, send cards, or engage in calming solo activities like reading or journaling.

“Sometimes stress mobilizes you to identify and deal with the problem,” Stanford Medicine psychiatrist David Spiegel, MD, said. “Stress is not all bad. It can be a way of bringing your attention to things that you need to do something about.”

Physical techniques such as focused breathing, meditation, hypnosis, or exercise help calm the body and restore a sense of control.

“It’s a matter of, do you face it or flee from it?” Spiegel said. “If you face it, you’re more likely to handle it better.”

Social connections buffer effects. Seek help if low mood, anxiety, or depression persists beyond two weeks, or if hopelessness emerges. Professionals can guide through talk therapy, light treatment, or medication when needed.