Managing Holiday Stress & Mental Health
The holidays can be joyful — but they can also bring stress, pressure, and emotional overwhelm. Balancing expectations, financial worries, and social commitments can be especially challenging for people living with disabilities or supporting loved ones. Here are some practical strategies to help individuals and families maintain wellness and peace of mind this season:
Plan and Pace Yourself
Make a realistic schedule — you don’t need to attend every event or say yes to every invitation.
Build in rest days and downtime after busy gatherings.

Break big tasks (like gift shopping or decorating) into smaller, manageable steps.

Communicate Your Needs
Let family and friends know your accessibility or sensory preferences in advance (e.g., quiet spaces, shorter visits, fragrance-free areas).
If you need to leave an event early or take breaks, that’s okay — self-care comes first.
Encourage open, honest conversations about boundaries and expectations.

Mind Your Budget
Financial stress is a major holiday trigger. Create a spending plan that focuses on meaningful, not expensive, gestures.
Consider homemade gifts, shared experiences, or acts of service instead of store-bought items. If you receive disability or income supports, plan your spending so you stay within your monthly limits.
Stay Grounded
Practice simple coping techniques: deep breathing, stretching, mindfulness, or a quiet walk.
Keep regular routines (sleep, medication, meals) as much as possible.
Use grounding tools such as calming playlists, fidget items, or guided meditations.

Stay Connected
Reach out to friends, peers, or community supports if you’re feeling isolated.
Join accessible community events or online gatherings.
Remember: asking for help is a strength, not a weakness.

When You Need Extra Support
If you’re struggling, you’re not alone.
Mental Health Helpline (Alberta): 1-877-303-2642 (24/7)
988 Suicide Crisis Helpline: Call or text 988 anytime
Distress Line (Edmonton): 780-482-4357

Take care of yourself this season — one step, one breath, one act of kindness at a time.