10 Ways to Prioritize Your Mental Health During the Holidays
By Melody Wright, LMFT
Every year, it sneaks up on you. One moment you’re lighting a candle or hanging the first ornament, and the next, your mind is already spinning with the gifts to buy, people to please, and plans to finalize.
You tell yourself you’ll slow down after all the boxes are checked on your list, but “after” never seems to come.
You want to feel present, grateful, even, but underneath the to-do lists and family dynamics, something feels off. Maybe you’re holding grief that no one talks about.
Maybe you’re stretched thin trying to make things “special.” Or maybe you just feel disconnected from the joy everyone else seems to be having.
If that’s you, I want you to know it makes sense.
The holidays tend to amplify everything we’re already holding. Not just the love and nostalgia, but also the exhaustion, the loneliness, and the ache for things to be different.
This year, instead of pushing through, what if you cared for yourself the way you care for everyone else?
So, keeping the busy you in mind, here are ten gentle ways to tend to your mental health this season. And guess what, it’s not by doing more, but rather by slowing down to check in with your mind and body.
10 Ways to Prioritize Your Mental Health During the Holidays
1. Acknowledge A Mixture of Emotions
The holidays can stir up mixed emotions like joy that your family is together, sadness that it doesn’t look like it used to, gratitude for what you have, or even grief for what’s missing.
Maybe you’re celebrating with friends, but secretly miss the way your childhood home smelled of cinnamon and pine. Maybe you’re surrounded by people but still feel lonely.
Both can be true.
Feeling conflicting emotions doesn’t mean you’re ungrateful; it means you’re emotionally aware.
Our brains are wired for duality; we can hold warmth and sadness, love and loss, hope and fatigue all at once.
Naming what’s here (“I feel grateful and tired”) helps your nervous system relax. It reminds your body it’s safe to feel both without needing to choose one or fix the other.
2. Release The Need For Perfection
We all carry invisible scripts about what the holidays “should” be, whether that be the perfectly decorated home, the happy family photo, or the sense of magic and meaning.
But those expectations often clash with real life: schedules, grief, stress, and fatigue.
When we chase perfection, we disconnect from presence.
Let “enough” be the new goal. If you’re running behind on dinner, if the gifts end up in bags instead of perfectly wrapped, or if you keep some traditions simple this year, I want you to know that it’s okay.
The people who love you don’t need the curated version of you; they need the one who can laugh at the burnt cookies and still enjoy the moment.
Releasing perfection isn’t giving up; it’s coming back to what matters: connection, calm, and authenticity.
3. Communicate Gentle Boundaries to Protect Your Peace
The holidays can pull you in every direction. The family gatherings, work parties, and obligations that sound good on paper but can leave you drained in reality.
It’s okay to say no.
You’re not selfish for needing rest or for skipping an event that feels more stressful than joyful.
“Boundaries make it possible to show up for people in a way that feels good, not draining.”
They sound like:
“I can come for an hour, but I’ll need to head home early.”
“I’d love to help, but I don’t have the bandwidth this week.”
“That topic feels a little heavy for me right now. Can we come back to it tomorrow when I’ve been able to process this longer?”
Each boundary is a small act of nervous system regulation, a reminder that you can stay connected without abandoning yourself.
If you’d like to explore this more deeply, read our blog, Mindful Limits: The Connection Between Boundaries and Self-Compassion, a guide to creating boundaries that protect your peace without disconnecting from the people you love.
4. Remember Your Body In The Process
Your body experiences the holidays just as much as your mind does: the travel, the sugar, the noise, the lights, the constant stimulation.
When your system is overstimulated, your body shifts into protection mode. You might notice tight shoulders, shallow breathing, or zoning out when things get too loud.
To come back to safety, try:
Taking a long exhale (it tells your vagus nerve you’re safe).
Pressing your feet down and feeling the support under your feet.
Looking around the room and naming five things you see.
These small grounding moments bring you back to your body, and your body back to the present.
5. Make Space For Quiet
Stillness can feel foreign when life is busy, but it’s often the medicine your body needs most.
Remember, you don’t have to fill every moment with conversation or tasks.
Give yourself permission to have quiet mornings, slow walks, and maybe a few hours away from your phone.
Making intentional space for quiet moments allows your mind and body to rest and recalibrate.
6. Choose Connection That Feels Nourishing
Not every relationship feels good during the holidays. Some gatherings are filled with love; others might leave you feeling small or misunderstood.
This year, choose depth over obligation. Spend time with people who see you, rather than those who drain your energy.
If you’re alone this season, connection can look different. Try volunteering, attending a community event, or simply sitting in a cozy café surrounded by quiet company.
Loneliness often softens when we’re witnessed, even by strangers.
7. Honor The Grief That Lingers
Loss doesn’t take a holiday.
Whether it’s the loss of a person, a relationship, or simply a season of life that’s gone, it’s okay if joy feels tender.
Grief has a way of resurfacing in small ways like a song on the radio, a scent, an empty chair at the table.
If you feel yourself tearing up in the middle of something “happy”, that’s your heart remembering.
It’s okay to create space for remembrance. You can try lighting a candle, looking at photos, or carrying on a tradition. You’re not inviting sadness; you’re giving your love a place to land.
Grief doesn’t have to be something you carry alone.
If you’d like more support with this part of the season, read our blog on Navigating Grief During the Holidays, a compassionate guide to honoring your loss, tending to your emotions, and finding gentle moments of connection amid the pain.
8. Be Mindful Of Your Rhythms
During the holidays, it’s easy to slip out of the routines that support you. Late nights, heavy foods, skipped meals, or extra caffeine can all shift your mood and energy.
Instead of strict rules, focus on a gentle rhythm.
Get sunlight each morning.
Hydrate between gatherings.
Move your body in ways that feel good.
Prioritize sleep whenever possible.
Think of rhythm as nervous system hygiene; small ways to signal to your body that it is allowed to rest and recover, even when it’s busy.
9. Let Money Mirror Your Values, Not Your Stress
Financial stress can quietly erode holiday joy. The pressure to buy, decorate, or give beyond your means can come from comparison.
Ask yourself: What do I want this season to feel like? Then spend in alignment with that.
Maybe that means smaller gifts and more shared meals. Maybe it’s homemade items or acts of service.
Gifts rooted in meaning, not money, are the ones that linger.
10. Ask For Help Before You Hit The Wall
Many of us wait until we’re burned out to reach for help. But emotional overwhelm isn’t a sign of weakness; it’s a signal that your system has been doing too much for too long.
Support can look like therapy, a support group, or simply being honest with a trusted friend.
Sometimes the most healing thing you can do is admit that you can’t hold it all alone anymore.
You don’t have to. ❤️
Final Thoughts
Even though this might go against the grain of society, I want you to remember that as the year slows down, so can you.
You don’t have to earn your rest by running yourself into the ground.
You’re allowed to have a slower season, one that values peace over performance.
Caring for your mental health during the holidays isn’t selfish; it’s sacred and vitally important.
Because when you tend to your body and mind, you make room for a kind of calm that doesn’t depend on everything going right, it comes from feeling safe right where you are.
🌱 If you’re ready to create that kind of safety in your own life, therapy can help you reconnect with yourself in a deeper way.
Visit Life By Design Therapy™ to learn more about somatic and holistic therapy for nervous system regulation and stress recovery.
This Week's Affirmations
My worth isn’t measured by how much I give or do.
I release the need for perfection and return to what’s real.
My body deserves the same gentleness I offer to others.
It’s okay to move slower than the world around me.
I am allowed to create new traditions that fit who I am now.
Additional Resources
**If you’re interested in learning more about ways to prioritize your mental health, check out these books below:
Self-Compassion: The Proven Power of Being Kind to Yourself by Kristin Neff
Wherever You Go, There You Are: Mindfulness Meditation in Everyday Life by Jon Kabat-Zinn
The End of Burnout: Why Work Drains Us and How to Build Better Lives by Jonathan Malesic
**Some product links are affiliate links, which means we'll receive a commission if you purchase through our link, at no extra cost to you. Please read the full disclosure here.
The Art of Mindfulness: Harnessing the Power of the Present Moment
By Melody Wright, LMFT
Have you ever felt so stressed and overwhelmed that you feel disconnected from yourself and those around you? It’s like being frozen in your tracks, yet your mind races with calculating the best next step. Where 30 minutes or even an hour could go by but it only felt like a few minutes? This is more common than you think! It’s no secret that we live in a world that constantly demands our attention and pulls us in countless directions. It makes it almost impossible to remain in the present moment. However, there is power in embracing the present moment and living a mindful life. Cultivating mindfulness brings awareness, gratitude, and a deeper connection with ourselves and the world around us. So how exactly do we harness the power of the present moment? In this blog, we will explore how to embrace mindfulness and discover how embracing the power of the present moment can transform our lives.
What is Mindfulness?
At its core, mindfulness is the practice of being fully present and engaged in the moment you’re in without creating judgment or attaching it to past or future events. It involves cultivating a state of increased awareness and acceptance, which allows us to experience life with more clarity and ultimately permits us to live with authenticity. Engaging in mindfulness encourages us to acknowledge and accept our thoughts, and emotions without trying to control or resist them. By engaging with the present, we can break free from the “autopilot mode” that can dominate our lives. Rather than being carried away by regrets of the past or consumed by anxieties of the future, we learn to anchor ourselves in the now. This anchoring empowers us to respond consciously to the circumstances of our lives, which cultivates resilience, peace, and self-awareness.
Mindfulness also involves establishing a compassionate and non-judgmental attitude toward ourselves and others. It invites us to observe our inner experiences with curiosity and kindness, without labeling them as good or bad. This non-reactive stance creates space for self-reflection, self-compassion, and the potential for personal growth and transformation. Mindful living is an ongoing journey of self-discovery where we consciously choose to dwell in the present moment.
What are the Benefits of Engaging in Mindfulness?
There are many benefits to having mindfulness as a tool in your life. It can create a sense of calm and inner peace, which can reduce stress and anxiety. Mindfulness also enhances our emotional well-being by promoting self-compassion and acceptance which can pour over into our relationships. As we learn to listen attentively, communicate more effectively, and empathize with ourselves, we may find that our understanding and communication improve with those around us. Additionally, mindful living can boost our productivity and creativity by sharpening our focus and enabling us to engage fully in our tasks.
Ways to Practice mindfulness
Now that we’ve talked about the importance of engaging in mindfulness, I’m sure you’re wondering how to cultivate it. Here are a few tips to start your journey.
Practice Gratitude: Regularly expressing gratitude creates a positive mindset and shifts your focus to the present moment. You can do this by journaling or starting your day by finding 3 things to be grateful for
Using Breathing Techniques: Take a few moments each day to focus on your breath, observing its natural rhythm. You can even perform different breathing techniques such as box breathing, alternating nostril breathing, or deep breathing. This simple practice helps anchor your awareness in the present moment and also allows you to connect with what your body might be telling you as well.
Become Aware Of Your Senses: When you pause and pay attention to the sights, sounds, smells, tastes, and textures you can fully engage with your environment and embrace each sensory experience.
Non-judgmental Observation: When you notice your thoughts and emotions without judgment you can let them come and go. This allows you to detach yourself from those thoughts and emotions and develop a deeper understanding of what you might be experiencing internally.
Go to a Holistic Therapist: Engaging with a Holistic Therapist will give you a support system and the tools you need to learn more about mindfulness and self-awareness. Living mindfully can be challenging for some, and having this safe, supportive space can create confidence and accountability to encounter the self-growth you desire.
Final Thoughts
In a world that often pulls us away from the present, mindfulness allows us to find peace and fulfillment. It’s not something that can just be flipped on, it's an ongoing journey. By embracing this practice, we can discover a profound sense of joy and purpose. If you are ready to engage in this transformative path and cultivate a life filled with mindful awareness, reach out to one of our therapists today. You can schedule a free consultation HERE.
Additional Resources
If you would like to learn more about mindfulness, check out the resources below!
"Mindfulness for Beginners: Reclaiming the Present Moment and Your Life" by Jon Kabat-Zinn
The Healing Power of Mindfulness: A New Way of Being" by Jon Kabat-Zinn
"Wherever You Go, There You Are: Mindfulness Meditation in Everyday Life" by Jon Kabat-Zinn
The Power of Now: A Guide to Spiritual Enlightenment by Eckhart Tolle
"Radical Acceptance: Embracing Your Life with the Heart of a Buddha" by Tara Brach
Think Like a Monk: Train Your Mind for Peace and Purpose Every Day by Jay Shetty
**Some product links are affiliate links, which means we'll receive a commission if you purchase through our link, at no extra cost to you. Please read the full disclosure here.
Coping With Burnout - What Can You Do When Life Doesn’t Stop?
By Melody Wright, LMFT
Have you ever been at a point in your life where you feel like you are empty, lacking motivation, and mentally exhausted? More than likely you are experiencing burnout. Unfortunately, life keeps pushing forward, and it becomes difficult to pour from an empty cup. This can become very overwhelming for many. You might desire a break to be filled again, but if you lack the opportunity for that break, what can you do to fill your cup again? In this blog, we will provide you with the tools to refresh even when you don’t have the opportunity to truly slow down.
What is Burnout?
Burnout is a feeling where your mental and emotional state is depleted and it becomes exhausting to even perform basic day-to-day tasks. The feeling of burnout can be caused by many things such as your job, home life, financial hardships, personal problems, or a combination of these. It can have a significant impact on your daily life, leading to feelings of frustration, irritability, and disengagement from work or personal relationships. It's incredibly common to feel overwhelmed and depleted especially when you’re constantly putting others before yourself.
What Can You Do To Support Yourself?
If you're experiencing burnout, you must recognize the symptoms and take steps to prevent it from negatively impacting your daily life. Here are some practical strategies to help you cope with burnout:
Take Time For Yourself: It's essential to prioritize self-care and take time for yourself. This can include engaging in activities that you enjoy, such as reading, taking a bath, or going for a walk. Make sure to set aside time each day for self-care, even if it's just 10 minutes.
Practice Mindfulness: Mindfulness is the practice of being present in the moment and focusing on your thoughts, feelings, and sensations throughout your body. Practicing mindfulness can help you reduce stress, improve your mood, and increase your overall well-being. There are many mindfulness practices, including meditation, deep breathing, and yoga.
Set Boundaries: This is a BIG one! It’s okay to say “no”. It's important to set boundaries in your personal and professional life to prevent burnout. This can include saying no to extra work or social engagements you don't have the time or energy for or setting limits on how much time you spend on certain activities.
Get Enough Sleep: Getting enough sleep is important for optimal health in general, but prioritizing sleep can help your brain reset allowing clarity for the following day. You can do this by establishing a regular sleep routine, avoiding caffeine before bedtime, and creating a relaxing sleep environment.
5. Engage In Physical Activity: Regular physical activity can help reduce stress, and improve your mood. Even just a 10-minute walk can have significant benefits.
6. Seek Support: If you're feeling burnt out, it's important to seek support from friends, family, and even a therapist. Talking about your feelings with someone you trust can help you feel less isolated and more supported.
We understand that burnout can have a significant impact on your daily life, but there are practical strategies that you can use to cope with it. By prioritizing yourself you can prevent burnout from negatively impacting your well-being. If you are needing support with moving forward out of your burnout state, consider reaching out to one of our therapists here at Life By Design Therapy. In conclusion, we want you to know that you are not alone and we are here to be a resource and support in your journey. We also have additional resources throughout our website such as links to mediation videos, a free downloadable eBook, and blogs that target more specific areas you might need support with.
Depression: Symptoms, Treatment and Changes in the Brain
By Melody Wright, LMFT
Depression, What Is It?
Depression is a serious (but common) medical illness that affects how someone feels, thinks, and acts. In general, depression causes feelings of sadness and an overall loss of interest in activities that you may have previously enjoyed. Depression impacts each person differently and may even look different at various stages of your life. The length of time someone may experience depression can also vary from person to person; Some people may be able to overcome their depression within a matter of months while others may take longer. No matter what someone’s journey with depression may look like, it is important to be able to recognize the symptoms and the effects that it has on the body. Some of the symptoms related to depression vary from mild to severe, and can include the following:
Changes in appetite
Loss of energy
Feeling fatigued
Difficulty concentrating
Trouble sleeping or too much sleep
Thoughts of worthlessness, guilt, or suicidality
What Does Depression Do to the Brain?
While many associate only emotional or mental symptoms with depression, research states that it may also impact our brain. There is still much to be learned about the specific areas of the brain that are affected by depression, and how much they are affected. However, there is growing evidence that different parts of the brain may shrink, change in structure, and/or become inflamed in people with depression. These changes in the brain can lead to problems with memory, learning, and overall mood. Scientists are not yet sure if these changes have the potential to be permanent, but there is hope that treatment may help prevent or ease some of the changes that happen to the brain.
What Treatment Exists for Depression?
Treatment for depression can consist of a wide variety of approaches that may have more eastern or western influences when it comes to holistic and full-body healing. The more mainstream, and therefore more common approaches primarily consists of two options, therapy and medication. Depending on what works best to address an individual’s symptoms, therapy and medication can be used individually or in combination as part of their treatment plan. Therapeutic approaches for depression may include:
Cognitive Behavioral Therapy (CBT)
Holistic and Somatic (body-based) Psychotherapy
Medications for depression, also known as antidepressants, primarily work by increasing chemical levels in the brain called neurotransmitters. These neurotransmitters are linked to mood and emotions. Antidepressants address different symptoms, and usually fall within the following categories:
SSRI’s: Addresses symptoms of depression and anxiety
Antidepressants: Addresses symptoms of depression and may help with other chronic conditions
Anxiolytic: Addresses anxiety, tension, and may promote sleep
Antipsychotic: Addresses symptoms of certain psychiatric conditions
When therapy and/or medication are used as treatment to address someone’s depression, research shows that it can reduce inflammation in the brain that was originally caused by depression. Engaging in therapeutic interventions may also help form new synaptic connections in the brain that were affected by depression. This can help an individual experience a drastic improvement in their overall mood and energy levels. No matter what your treatment plan looks like, addressing your symptoms with therapy or medication can help begin to minimize the toll that depression can take on the body.
I’m Not Sure How to Get Started…Where Can I Get Help?
In order to properly address depression, it is important that you speak to your doctor, therapist, and/or psychiatrist to find the treatment approach, or approaches, that work best for you. For individuals who would like to explore taking medication, it’s important to learn the side-effects that may be associated with each medication, and understand that it may take time to find the right medication for their individual needs. If you or a loved one is currently experiencing symptoms of depression, our therapists at Life by Design would be happy to connect with you and help guide the journey to healing and improved Mental Health. Click here for more information.