A Teen’s Survival Guide For The Holidays
The holiday season is often portrayed as a time of joy, togetherness, and perfection—complete with flawless meals, endless laughter, and cozy moments by the fire. But the reality? It’s not always picture-perfect, and that’s okay. For teens, the pressure to meet these high expectations can feel overwhelming, especially when life’s challenges—school, friendships, or mental health—are already demanding.
If you’ve ever felt stressed or let down during the holidays, you’re not alone. The good news is that by setting realistic expectations, you can create a holiday experience that feels meaningful, not stressful. Here’s your guide to surviving—and thriving—this holiday season.
Remember: No One’s Holiday Is Perfect
Social media can make it seem like everyone else is having a magical time, but those highlight reels rarely show the arguments, burnt cookies, or awkward moments behind the scenes.
Tip: Limit your time on social media if it’s making you feel pressured or inadequate. Focus on your own experiences instead of comparing them to others.
Focus on What You Can Control
You can’t change family dynamics, fix every problem, or make everyone happy—and you shouldn’t feel like you have to. Shift your energy toward what you can influence.
Tip: Create your own mini traditions, like journaling about what you’re grateful for or watching your favorite holiday movie solo.
Embrace Imperfection
Things won’t always go as planned, and that’s okay. Whether it’s a dish that doesn’t turn out right or a last-minute change in plans, try to roll with the punches.
Tip: Find humor in the hiccups. Sometimes the imperfect moments become the best memories.
Communicate Your Needs
It’s easy to feel overlooked or overwhelmed during family gatherings. Don’t be afraid to speak up about what you need to feel comfortable.
Tip: If you need a break, say so! Step outside, find a quiet room, or bring along headphones to listen to calming music.
Create Space for Your Emotions
Holidays can stir up a range of feelings, from happiness to stress, sadness, or frustration. All of these emotions are valid.
Tip: Practice journaling, mindfulness, or talking with someone you trust to process how you’re feeling.
Set Small, Meaningful Goals
Instead of aiming for a perfect holiday, focus on creating small moments of joy or connection.
Tip: Try something simple, like baking cookies, calling a friend, or helping out with holiday prep. These little actions can bring big feelings of accomplishment and warmth.
Remember Self-Care Is Key
The holidays can be busy, but that doesn’t mean you should neglect your well-being.
Tip: Stick to your routines as much as possible—regular sleep, movement, and time for relaxation can help keep you grounded.
Give Yourself Grace
It’s okay to not feel festive 24/7 or to take time for yourself during the holidays.
Tip: Remind yourself that you’re doing your best, and that’s enough. Treat yourself with kindness and compassion.
Look Beyond the Holidays
Sometimes, putting all your hopes on one day or event can lead to disappointment. Remember that the holiday season is just one part of your year.
Tip: Think about what you’re looking forward to after the holidays and keep those goals in mind.
Know When to Ask for Help
If the holidays feel overwhelming or bring up intense emotions, it’s okay to reach out for support.
Tip: Talk to a trusted adult, friend, or mental health professional. You don’t have to navigate this season alone.
The holidays don’t have to be perfect to be meaningful. By setting realistic expectations and focusing on what truly matters to you, you can enjoy the season in a way that feels authentic and manageable.
Remember, it’s okay to prioritize your mental health—it’s the best gift you can give yourself this holiday season. Need support this holiday season? Our virtual mental health team at Bradley REACH is here for you.
Get Mental Health Care
We’d love to connect you or someone you know with mental health care. To refer a child/teen/adolescent or yourself, please call (877) 992-2422 or click here to make a referral. Bradley REACH’s expert teams of psychologists, psychiatrists, social workers, and nurses provide intensive mental health care and therapy to teams and families, virtually, in New England, Massachusetts, Connecticut, New Hampshire, Rhode Island and Florida.
DISCLAIMER:
The information, including but not limited to, text, graphics, images and other material contained on this website are for informational purposes only. No material on this site is intended to be a substitute for professional medical advice, diagnosis or treatment.
If you or your child are in crisis or experiencing mental health problems please seek the advice of a licensed clinician or call 988 or Kids Link in Rhode Island.
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