The Hidden Struggles of the Holiday Season: Stress, Grief, and Mental Health

By Rose Degenhardt, MA, RCT, CCC

Founder & Clinical Director, Venture Counselling & Therapy Inc.

Posted: December 11, 2025

The Holiday Season Isn’t Easy for Everyone

December is often painted as a season of joy, family, and togetherness. Holiday songs, movies, and advertisements show us warm gatherings, laughter, and perfect gifts under perfectly decorated trees. But the reality is more complicated.

For many, the holidays bring financial strain, heightened stress, substance use triggers, grief, and painful reminders of what’s missing. While some may look forward to the season, for others it can be one of the most difficult times of the year for mental health.

Stress and Substance Use

The holiday hustle and bustle can be overwhelming. There are endless to-do lists, social events, and pressures to spend money we may not have. Add to that the normalization of alcohol at gatherings, and the season can become a particularly risky time for those struggling with substance use or addiction.

Research shows that alcohol consumption spikes around the holidays, often seen as a way to “take the edge off” stress. But while substances may provide temporary relief, they can also worsen depression, increase anxiety, and strain relationships. For people in recovery, the holidays can feel like a minefield of triggers.

Financial Pressures

Gift-giving, hosting, traveling, and the constant message that love is measured by money spent can add immense financial stress. Many families go into debt around the holidays, and parents in particular often carry guilt about not being able to give their children the same experiences as others.

But children and loved ones often remember connection, not price tags. Time spent together, simple traditions, and acts of love hold more weight than the most expensive gifts.

Grief and Loss

The holidays can also intensify feelings of grief and loss. An empty chair at the table. A tradition that can’t be carried forward. The absence of a loved one who has passed or a relationship that has ended.

Grief doesn’t take a holiday break, it often feels heavier when the rest of the world seems to be celebrating. For many, the season is a bittersweet reminder of what has been lost, even while finding ways to move forward.

A Personal Reflection: Growing Up in Care

For me, the holidays as a child carried their own unique pain. Growing up in foster care, there were Christmas mornings when I wasn’t able to see my biological parents because there was no support worker available to supervise a visit.

I remember the ache of knowing they were out there, but I couldn’t be with them. It was confusing and heartbreaking, leaving me torn between the family I was placed with and the parents I longed to see.

At the same time, I was also deeply aware that I was in a safe place. My foster parents often surrounded me with love, traditions, and care that brought comfort and joy. That, too, was real.

It created a conflict I didn’t know how to put into words then: the tension between missing my parents and feeling grateful for the stability and kindness of foster families. Both realities existed at once, grief and gratitude, love and longing.

Looking back, I realize how many children in care still face this reality today. While others are opening presents, they are navigating complicated loyalty conflicts, grief, and uncertainty—all without the steady comfort of family traditions.

Supporting Mental Health During the Holidays

The truth is, the holiday season can carry both joy and pain. To navigate it with more balance, it helps to:

• Acknowledge your feelings instead of forcing yourself to “be merry.”

• Set boundaries around gatherings, spending, and expectations.

• Create new traditions that reflect your current reality, even if it looks different than years past.

• Seek connection in ways that feel safe—whether with chosen family, friends, or community.

• Reach out for support if you are struggling with grief, addiction, or mental health challenges. You don’t need to carry the weight alone.

A Festive Treat: Gingerbread Energy Bites

Sometimes the smallest comforts can bring joy. Here’s a simple, no-bake holiday treat that’s both fun and nourishing:

Ingredients

· 1 cup rolled oats

· 1 cup pitted dates

· 2 tbsp almond butter (or peanut butter)

· 1 tsp cinnamon

· ½ tsp ginger

· ¼ tsp nutmeg

· 1 tsp vanilla extract

Instructions

1. Blend oats and dates in a food processor until crumbly.

2. Add nut butter, spices, and vanilla, blending until sticky.

3. Roll into small bite-sized balls.

4. Refrigerate for 30 minutes and enjoy.

These little bites taste like gingerbread cookies but offer steady energy without the sugar crash.

A Holiday Mocktail: “Venture Sparkle”

For those avoiding alcohol this season, here’s a fun, festive drink:

Ingredients

· ½ cup cranberry juice

· ½ cup sparkling water

· 2 tbsp orange juice

· Fresh rosemary sprig and cranberries for garnish

Instructions

1. Fill a glass with ice.

2. Pour in cranberry juice and orange juice.

3. Top with sparkling water.

4. Garnish with rosemary and cranberries for a holiday touch.

It’s refreshing, colorful, and celebratory—without the risks of alcohol.

Final Thoughts

The holidays are not one-size-fits-all. For some, they bring joy. For others, they bring stress, grief, or pain. And for many, it’s a mixture of both.

As we move through this season, may we extend compassion to ourselves and others, remembering that not everyone’s holiday story looks the same. And may we create space for honest conversations about mental health, because the most meaningful gift we can offer each other is presence, understanding, and care.

Sign-Off

Holding compassion for every story this holiday season,

Rose Degenhardt, MA, RCT, CCC

Founder & Clinical Director

Venture Counselling & Therapy Inc.