The holiday season can be a magical time, filled with joy, connection, and traditions. However, for teens, it can also bring unique challenges that affect their mental health during the holidays. Pressures to meet expectations, reminders of past losses, or the impact of seasonal changes may make it hard for some teens to embrace the holiday spirit. In fact, the National Alliance on Mental Illness (NAMI) reports that 64% of individuals with mental health conditions feel that their symptoms worsen during the holiday season.
As a parent, being aware of the signs your teen might be struggling and knowing how to respond can make a big difference in helping them navigate this time of year. By staying present, showing empathy, and recognizing when professional intervention may be needed, your parental support can help guide your teen through the ups and downs of the holiday season. Let’s make this year a time of understanding, growth, and renewed joy.
6 Signs Your Teens May Be Struggling with Mental Health Around the Holidays
1. Your Teen is Lacking the Holiday Spirit
Signs of struggle:
Have your normally cheerful teen girls or teen boys suddenly become distant during holiday gatherings? Are they avoiding decorating, baking, or spending time with family? A lack of enthusiasm for activities they once enjoyed could signal underlying stress or sadness, which is not uncommon when it comes to mental health during holidays.
What can you do as a parent?
- Start a conversation: Instead of assuming your teen is being moody, ask gentle questions like, “I’ve noticed you’re not as into the holidays this year. Is there something on your mind?”
- Reassess holiday traditions: Your teen may feel overwhelmed or uninterested in certain traditions. Consider tweaking to fit their preferences better.
- Encourage low-pressure activities: Suggest small, enjoyable activities that don’t feel overwhelming, like watching their favorite holiday movie or going for a casual walk to look at holiday lights. Sometimes, low-effort ways to engage can help spark a bit of holiday cheer without added stress.
- Validate their feelings: Let your teen know it’s okay to not always feel festive. A simple acknowledgment like, “It’s normal to feel out of sorts during the holidays,” can go a long way.
2. Your Teen is Overwhelmed with Grief and Loss
Signs of struggle:
The holidays often amplify feelings of grief, especially if your family has experienced the loss of a loved one. Teens may become tearful, irritable, or withdrawn as they grapple with these emotions.
What can you do as a parent?
- Create space for their feelings: Encourage your teen to talk about the person they miss. Sharing memories or incorporating a small tribute to that person in your holiday plans can provide comfort.
- Encourage creative outlets for expression: Suggest activities like journaling, drawing, music, or creating a memory book to help your teen process their grief. Expressing emotions through art or writing can provide a healthy release and help them feel more connected to their feelings.
- Plan a tribute together: Involve your teen in honoring your loved one with a meaningful gesture, like lighting a candle or sharing a favorite story, to help them feel connected and supported.
- Seek professional support: If grief feels too heavy to handle, therapy can help your teen process their emotions in a safe and constructive way.
3. Your Teen is Feeling Pressured to Participate in Holiday Activities
Signs of struggle:
Does your teen groan every time another holiday invitation comes their way? They may feel obligated to attend family functions or school events but lack the energy or desire to do so. This pressure can lead to irritability, anxiety, or even physical symptoms like headaches.
What can you do as a parent?
- Give them autonomy: Let your teen choose which activities they want to attend and respect their decision to skip others.
- Set boundaries: If extended family members or friends are applying pressure, step in to advocate for your teen’s comfort.
- Plan downtime: Schedule quiet days for your teen to recharge. Remind them it’s okay to prioritize their well-being over appearances.
- Suggest alternatives: Offer smaller, relaxed activities or virtual catch-ups to help your teen connect without feeling overwhelmed.
4. Your Teen is Stressed About Giving Gifts
Signs of struggle:
Does your teen seem preoccupied or stressed about money, time, or finding the “perfect” gift? The pressure to meet expectations can feel overwhelming, especially if they don’t have the resources to match their generosity.
What can you do as a parent?
- Encourage creativity: Let your teen know that thoughtful, homemade gifts or acts of kindness can be just as meaningful as store-bought presents.
- Discuss realistic budgets: If your teen has an allowance, help them set a reasonable budget and stick to it. You can also offer to cover some of their costs.
- Support their planning: Help your teen create a gift list and brainstorm ideas together. This collaborative approach can ease their stress by giving them a clear plan and showing them that they don’t have to navigate gift-giving alone.
- Focus on gratitude: Remind your teen that the holidays are more about connections than material goods. Share your own stories of gifts that had emotional, rather than monetary, value.
5. The Lack of Sunlight is Affecting Your Teen’s Mood
Signs of struggle:
If your teen seems more lethargic, irritable, or down than usual, they could be experiencing Seasonal Affective Disorder (SAD), which is common during the darker, colder months.
What can you do as a parent?
- Increase sunlight exposure: Encourage your teen to spend time outdoors during daylight hours, even if it’s just for a short walk. Open curtains and let natural light in whenever possible.
- Introduce light therapy: A lightbox or other forms of light therapy can help combat SAD symptoms.
- Focus on healthy habits: Encourage regular exercise, balanced meals, and adequate sleep to improve overall mood.
- Consider vitamin D supplements: Lower sunlight exposure can lead to deficiencies that affect mood—consult a healthcare provider.
6. Your Teen is Feeling Alone or Isolated
Signs of struggle:
Teens without a strong social circle or those who feel out of sync with family celebrations may experience heightened loneliness during the holidays. They might spend excessive time in their room or disengage from conversations.
What can you do as a parent?
- Foster connection: Include your teen in holiday planning, whether it’s choosing meals, decorating, or organizing activities. This can help them feel more involved.
- Encourage peer interaction: If they seem isolated, suggest hosting a small get-together with their friends or participating in community holiday events.
- Practice empathy: Share stories from your own teen years about feeling lonely or out of place to let them know they’re not alone.
- Encourage volunteering: Suggest holiday charity events to help your teen find purpose and connection.
- Plan one-on-one time: Spend quality time with your teen to strengthen your bond and help them feel valued.
How Blume Behavioral Health Can Help Teens' Mental Health
Despite your best efforts, you may find it difficult to support your teen on your own fully—and that’s okay. Blume Behavioral Health offers tailored mental health services to help teens navigate the unique challenges of the holiday season. From one-on-one therapy sessions to group counseling, our compassionate professionals provide tools to build resilience and manage emotions effectively.
Taking the step to seek help can be transformative for your teen and your whole family. Remember, the holidays are a time for connection and healing, and support is always available. With the right help, your teen can overcome the struggles with mental health during holidays and rediscover moments of joy. Contact us today!
Daniel Duel MD is a board-certified psychiatrist specializing in General Adult Psychiatry with a focus on Addiction/Substance Use Disorders. As the Medical Director of an outpatient addiction clinic, he oversees a multidisciplinary team providing comprehensive care. He has extensive experience treating complex mood, psychosis, OCD, anxiety, and geriatric disorders. Dr. Duel is a UCLA graduate, trained in TMS and Cognitive Behavioral Therapy.
