Winter holidays often bring moments of celebration, connection, and tradition. Yet for many people, this season also brings stress, disrupted routines, and emotional strain. Expectations of what the holidays “should” feel like don’t always match the reality – especially for individuals managing mental health concerns, substance use recovery, or intellectual/developmental disabilities (I/DD).
At Vaya Health, we understand that the holidays can be both joyful and challenging. Recognizing the pressures of this season – and planning for them – can help individuals and families navigate this time with more comfort and confidence.
Understanding Why Holiday Stress Happens
Added pressures, gift giving, finances, social obligations, or memories of past trauma can intensify underlying mental health challenges. People in substance use recovery may also feel heightened stress when gatherings involve alcohol or other triggers.
For individuals with I/DD, the season may amplify feelings of loneliness or unpredictability, especially when routines change.
Strategies for Supporting Well-Being
Thoughtful planning can help reduce stress for individuals and families. Vaya’s Chief Medical Officer, Dr. Richard Zenn, encourages maintaining healthy habits – even when schedules get busy.
- Stay in routine: Protect sleep, exercise, and regular social rhythms.
- Set boundaries: It’s okay to decline invitations or adjust traditions.
- Seek natural light: Winter months can affect mood. Sunshine and movement may help.
Holiday Experiences for Individuals with Autism
For individuals with autism, the holidays can be an exciting time, especially when traditions align with their interests. Still, schedule changes, in addition to new sensory environments, can be difficult to adapt to.
Family gatherings may also be stressful when others are unfamiliar with autism or I/DD. But, with preparation and clear communication, holiday activities can become more comfortable and enjoyable.
For those with autism, Tracey Sheriff, CEO of the Autism Society of NC, shares a few helpful strategies:
- Use visual or written schedules to outline events
- Tailor communication by slowing the pace and allowing processing time
- Build in breaks between activities
- Prepare family and friends by sharing communication styles and support needs
- Have a Plan B ready for sensory or social overload
Stress doesn’t always end when the decorations come down. Many people experience a “post-holiday letdown.”
If feelings of depression, anxiety, loneliness or overwhelm persist, reaching out early can make a difference. Talking with someone you trust – or seeking professional support – can help you regain balance.
Vaya connects individuals and families across North Carolina with mental health services, substance use recovery resources, and support services for people with I/DD. If you or someone you know is in crisis, please contact Vaya’s 24/7 Behavioral Health Crisis Line at 1-800-849-6127.
