The holidays can be a joy-filled season, but they can also be stressful and especially challenging for those impacted by mental illness.

A NAMI study showed that 64% of people with mental illness report holidays make their conditions worse.For individuals and families coping with mental health challenges, the holiday season can be a lonely or stressful time, filled with anxiety and/or depression. If you are living with a mental health condition, stress can also contribute to worsening symptoms. For example, in schizophrenia, stress can increase hallucinations and delusions; in bipolar disorder, it can trigger episodes of either mania or depression.

Below are suggestions for reducing stress and supporting your mental health during the holiday season.

Take steps to stay safe.

Holiday gatherings can be meaningful, but they can also be overwhelming. Consider what environment feels safest and healthiest for you. Smaller gatherings, outdoor activities, and flexible plans can help reduce stress. Stay home if you feel unwell, and take breaks as needed throughout events. Practicing good hygiene and being mindful of your personal space can also help you feel more comfortable during busy social seasons.

Accept your needs.

Be kind to yourself. Put your own mental and physical well-being first. Recognize what your triggers are so you can prepare for stressful situations. Is shopping for holiday gifts too stressful? Does a crowded gathering make you feel agitated or anxious? Once you understand what affects you, you can take steps to avoid or cope with stress.

Write a gratitude list and offer thanks.

As we near the end of the year, it is a good time to reflect on what you are grateful for and to thank those who have supported you. Gratitude has been shown to improve mental health. Even in challenging years, there may be moments, people, or experiences that brought comfort or growth.

Manage your time and prioritize balance in your schedule.

Prioritizing your time and activities can help you use your energy well. Creating a day-to-day schedule helps ensure you do not feel overwhelmed by tasks and commitments. It is okay to say no to plans that do not fit into your schedule or may negatively impact your wellbeing.

Be realistic.

The happy images shown in holiday movies and commercials are not real life. Everyone has struggles, and it is not realistic to expect perfection. Sometimes it is not possible to find the perfect gift or have a peaceful time with family—or even enjoy virtual or alternative celebrations. Give yourself permission to let go of unrealistic expectations.

Set boundaries.

Family dynamics can be complex. Acknowledge them and accept that you can only control your own role. If you need to, find ways to limit your exposure to stressful interactions.

Practice relaxation.

Deep breathing, meditation, grounding techniques, and progressive muscle relaxation are simple ways to calm yourself. Taking even a short break to refocus can have benefits beyond the immediate moment.

Exercise daily.

Schedule time to walk outside, bike, dance, or do any activity you enjoy. Daily exercise naturally produces stress-relieving hormones in your body and improves your overall physical health.

Set aside time for yourself and prioritize self-care.

Schedule time for activities that make you feel good. This may include reading, going to the movies, listening to music, getting a massage, or taking your dog for a walk. It is okay to prioritize the alone time you need to recharge.

Eat well.

With dinners, parties, and treats at every turn, sticking to a healthy diet can be challenging. Try to maintain balance where you can. Eating whole grains, vegetables, and fruits helps keep your body and mind healthy and can stabilize your mood.

Get enough sleep.

Symptoms of some mental health conditions, such as mania in bipolar disorder, can be triggered by too little sleep. Prioritizing rest can help support your emotional and physical health.

Avoid alcohol and drugs.

They may seem to ease stress in the moment, but they often worsen it over time. If you are struggling with substance use, consider reaching out for help.

Spend time in nature.

Studies show that time in nature reduces stress. If you need to take a break from a gathering, a walk outside can help you reset.

Volunteer.

Volunteering can provide comfort and a sense of purpose. Helping others can reduce feelings of isolation and increase connection with your community. Explore ways to volunteer safely and meaningfully in your area.

Find support.

Whether it is through friends, family, a counselor, or a support group, talking things out can help. Consider attending a free support group offered by your local NAMI California affiliate. If you or someone you love is experiencing a crisis, there are resources available:

• 988 Suicide & Crisis Lifeline: Call or text 988 for immediate support

• Crisis Text Line: Text NAMI to 741-741 for free, 24/7 crisis support

• NAMI Helpline: Call 1-800-950-NAMI (6264), M–F, 7 a.m.–3 p.m. PT, for mental health information, referrals, and support

Keep up or seek therapy.

If you are feeling overwhelmed, it may be time to share your concerns with a mental health professional. They can help identify triggers and develop an action plan for the holiday season. If you are already seeing a therapist, continue your routine and maintain the support you have built.