Navigating Family Gatherings: 5 Tips for Protecting Your Mental Health

The holidays are supposed to sparkle: twinkling lights, warm hugs, and the smell of something delicious in the oven. But for many people, those same gatherings bring emotional overload. Between tricky family dynamics, old resentments, and social pressure, even the happiest homes can feel like minefields.

At Holistic Behavioral & TMS Therapy in Aurora and Chicago, Illinois, and Las Vegas, Nevada, our experienced and compassionate team understands how holiday stress can heighten symptoms of depression, bipolar disorder, eating disorders, and other mood-related challenges.

Here’s how to make it through the season with more peace and less pressure.

1. Set realistic expectations

Hollywood and social media sell a fantasy of picture-perfect holidays, but real life is rarely that tidy. Decide what truly matters to you and drop the rest. Maybe that means skipping one gathering, ordering food instead of cooking, or staying only an hour.

Setting limits isn’t selfish, it’s smart. You can still honor family traditions without sacrificing your mental health in the process.

2. Prepare and practice boundaries

Before you walk through the door, think about what conversations or behaviors tend to push your buttons and plan how you’ll respond. It’s perfectly OK to steer a discussion elsewhere or simply excuse yourself.

Boundaries are your emotional seat belts: They keep you safe when things get bumpy. And if you need backup, lean on a trusted friend or relative who understands your limits and can gently help redirect uncomfortable moments.

3. Focus on connection, not conflict

Family gatherings don’t have to be battlegrounds. Shift the focus toward shared memories, games, or activities that draw people together. Steering the conversation toward gratitude or humor can ease tension and remind everyone why you gathered in the first place.

You can’t control how others behave, but you can choose what you give attention to, and sometimes that simple redirection changes the entire tone of the day.

4. Prioritize physical care to protect emotional balance

Stress, poor sleep, and overindulgence can quickly make you more vulnerable to emotional swings. Stick to regular meals, hydrate well, move your body, and get as much rest as possible.

If you live with an eating disorder, create a plan with your treatment team ahead of time. Knowing what and when you’ll eat can help you stay centered and confident at food-focused events.

5. Plan for post-gathering recovery

Even positive family time can be draining. Give yourself permission to recharge afterward, maybe a quiet walk, journaling, or simply staying off social media for a day. Planning that downtime can help you process emotions instead of carrying them into the next event.

If you notice lingering sadness, anxiety, or irritability after gatherings, that’s a sign your stress response may be overloaded. Professional support can help you reset before it spirals.

How we can help

At Holistic Behavioral & TMS Therapy, we treat the whole person: mind, body, and environment. Our team offers psychotherapy and medication management for depression, anxiety, bipolar disorder, and mood instability.

We also offer ketamine therapy, Spravato®, and transcranial magnetic stimulation (TMS) for treatment-resistant depression.

Plus, our telehealth services make it easy to connect with us from home, whether you need a check-in during a holiday visit, emotional support between in-person sessions, or consistent care no matter where you are.

Call or request an appointment online today to get personalized support and tools to help you protect your peace, strengthen your mental health, and truly enjoy the season.