Feeling Overwhelmed by the Holidays? You’re Not Alone.

The holiday season can be a time of joy and togetherness, but for many, it can also bring stress, anxiety, and feelings of overwhelm. Between packed social calendars, family dynamics, and the pressure to feel “jolly” all the time, it’s easy to feel stretched thin. If you’re feeling this way, know that you’re not alone.

To help you navigate the season, AIM Youth Mental Health has teamed up with our friends at The Alliance for Eating Disorders to create a guide full of tools, tips, and reminders that prioritize you. Whether you’re managing big emotions, navigating tough gatherings, or simply looking for a little calm amid the chaos, these strategies are here to support you.

Tip 01: Prioritize Rest and Recharge

The holidays can be busy, but that doesn’t mean you have to sacrifice your well-being. Prioritizing rest is one of the most powerful ways to show up for yourself.

• Set aside time for activities that help you feel calm and centered, whether that’s reading a book, listening to music, or taking a long walk.
• Create healthy boundaries around social gatherings to protect your energy. It’s okay to say “no” or step away when you need a breather.
• Practice grounding exercises like deep breathing, body scans, or mindfulness when you feel overwhelmed. Even a few intentional breaths can help reset your nervous system.

Remember: Rest isn’t selfish—it’s essential.

Tip 02: Approach Gatherings with a Plan

Social events can feel intimidating, especially if you’re not sure what to expect. Having a plan can help you feel more prepared and in control.

• Bring a conversation starter or activity to help shift the focus and spark meaningful, shared experiences. A game, playlist, or thoughtful question can lighten the mood.
• Identify a support person who can offer encouragement and grounding if you feel overwhelmed. Having someone in your corner can make a world of difference.
• Focus on connection over perfection. Remember, the goal isn’t to perform or meet expectations—it’s to create meaningful moments, even if they’re small.

Tip: It’s okay to step away for a few minutes to center yourself if needed.

Tip 03: Stay Connected to Support

You don’t have to navigate the season alone. Staying connected to your support systems can make everything feel more manageable.

• Reach out to trusted friends or loved ones when you need encouragement or someone to listen. Talking it out can help release pent-up feelings.
• Stay in touch with your therapist, support groups, or treatment providers. Scheduling regular check-ins can give you extra stability during this time.
• Remind yourself that asking for help is courageous, not weak. There is strength in recognizing when you need support.

If you or someone you know is struggling with eating disorders or related challenges, The Alliance for Eating Disorders offers free support groups and a therapist-staffed helpline to connect you with care.

Visit: www.allianceforeatingdisorders.com
Call: 866-662-1235

At AIM Youth Mental Health, we believe that every young person deserves the tools, resources, and support to navigate life’s challenges. Whether it’s programs like Teen Mental Health First Aid or research spaces like Ideas Lab, we’re here to connect youth with evidence-based mental health tools and empower communities to create safe, supportive environments. Stay up to date with tips and toolkits (like this Holiday Survival Guide for Eating Disorders) by following us on Instagram.

This season, take things one step at a time, and remember: it’s okay to prioritize your well-being. You are not alone, and support is always within reach.