When the Holidays Feel Hard: Tips for Navigating Seasonal Stress
By Dr. Quinnett Swank, EdD, Marriage and Family Therapist - Intern
For many people, the holidays bring mixed emotions. While we’re often told this is a time for joy and celebration, it can also stir up stress, grief, family conflict, and emotional exhaustion. If you're feeling overwhelmed, anxious, or out of sync during the holiday season, you’re not alone. Therapy can offer support, perspective, and coping tools to help you move through this time with more ease and self-compassion.
Why the Holidays Feel Stressful for So Many
The pressure to be cheerful or present the “perfect” holiday can weigh heavily especially if you’re already navigating a life transition, managing work stress, or dealing with unresolved family dynamics. Even positive gatherings can bring up:
Exhaustion from overcommitting
Guilt around boundaries or saying no
Old emotional wounds resurfacing
These responses are valid and common. Therapy offers a safe place to explore what the holidays bring up for you and how to care for yourself through it.
Common Holiday Stressors
Here are just a few reasons why clients seek support this time of year:
Family gatherings: Conflicting values, strained relationships, or grief
Financial pressure: Gifting, travel, and unrealistic expectations
Social overload: Too many obligations, too little rest
Grief and loss: Missing loved ones or past traditions
Personal transitions: Divorce, career changes, or parenting shifts
Strategies to Cope with Holiday Stress
1. Normalize Your Feelings
It’s okay to feel sad, anxious, or irritable during the holidays. You don’t have to perform happiness to belong. Therapy helps validate your emotions and create room for your full experience.
2. Set Gentle Boundaries
Whether it’s declining an event, limiting time with certain people, or changing a tradition boundaries are acts of self-care. In therapy, we explore how to set and communicate them in ways that feel empowering.
3. Honor Grief and Loss
If you’re missing someone or grieving a change, holidays can intensify those emotions. Therapy offers a place to process your grief and find meaningful ways to honor what you’ve lost.
4. Manage Expectations
You don’t have to do it all. Choosing one or two things that truly matter can help reduce pressure. Therapy helps you clarify your values and let go of unnecessary “shoulds.”
5. Create Small Moments of Regulation
Even five minutes of quiet, breathwork, or grounding can reset your nervous system. A therapist can help you find what actually works for your body and schedule.
Therapy as a Gift to Your Future Self
If the holidays bring up more stress than joy, you’re not broken. You're responding to a complex season in a human way. Working with a therapist during this time can help you:
Understand your emotional triggers
Reclaim your time and energy
Develop healthy boundaries
Build rituals that nourish, not drain
You don’t have to navigate the season alone. With support, the holidays can become less about obligation and more about intention.
Ready to Take the Next Step?
If you’re in the Las Vegas area and feeling overwhelmed this season, therapy can help. I specialize in supporting adults through emotional stress, family dynamics, grief, and life transitions during the holidays and beyond.
Reach out today to schedule a free consultation and take the first step toward relief.
Until next time. Take care!
Dr. Quinnett
About Dr. Quinnett
I’m Dr. Quinnett Swank, a Marriage and Family Therapist Intern based in Las Vegas, Nevada. I specialize in helping women, moms, and couples navigate anxiety, stress, life transitions, parenting challenges, and relationship struggles. Whether you’re feeling overwhelmed, disconnected, or unsure of your next steps, I provide compassionate, evidence-based therapy designed to help you feel grounded and confident again.
I offer both in-person counseling in Las Vegas and online therapy throughout Nevada, making support accessible wherever you are. My approach combines cognitive behavioral therapy (CBT), mindfulness, and attachment-focused techniques to help you reduce anxiety, heal disconnection, and build healthier relationships with yourself and others.
My passion is helping women and couples move beyond survival mode so they can thrive—finding balance, confidence, and deeper connection in their everyday lives.
Ready to take the next step?
I'd love to support you on your journey toward feeling more grounded and confident. You can schedule a consultation by using the Book a Consultation button.
Important Note: This blog post is for educational purposes and isn't intended to replace professional mental health care. If you're experiencing severe anxiety, panic attacks, or thoughts of self-harm, please reach out to your healthcare provider or call 988 for immediate support.
