By Kiara Doyal, The Seattle Medium
While the holiday season is a time for joy and celebration, for teenagers struggling with anxiety and depression it can be a very challenging time. The pressure to participate in holiday traditions, changes in everyday routines, sunless winter days can cause feelings of loneliness and sadness.
“While on holiday break, teens may be outside of their usual routine. School is out, they may be traveling, and away from their usual social supports and social networks,” said Dr. Yolanda Evans, Seattle Children’s Chief of the Division of Adolescent Medicine. “Activities such as sports or clubs may be on break as well, so the social supports during the holidays may be missing, and potentially cause mental health to become a concern.”
According to the National Alliance on Mental Illness (NAMI), 64% of people with a diagnosed mental health condition find that the holidays make their symptoms worse, including teens. For parents, teachers, and caregivers of teenagers who are struggling with mental health issues, it is important to help them steer away from situations that can increase their levels of during the holiday season.
“The stressors regarding entertaining, maintaining courtesy/manners, and uncomfortable conversations may be true for both adults and teens,” said Evans. “However, the change in routine may be more challenging for teens who will be away from their social supports.”
Evans says that the holidays can be filled with interactions with people we don’t usually see, which may lead to stress, and that it is important to have planned ‘down time’ in order to maintain a comfortable peace of mind.
“Teens may be asked to offer updates, engage with house guests, or entertain relatives,” says Evans. “For some, these social interactions may be energy-depleting.
“Take time to pay attention if you’re feeling tired or stressed. Teens can work with caregivers/parents to plan ‘down time’ where they can spend time doing activities they enjoy,” Evans continued. “Connecting with friends and family in ways that are valuable to the individual, whether it is via video call, meeting up, or texting, are all ways for teens to protect their mental health this holiday season.”
According to Evans, self-care and asking for help when needed is one of the first steps for teens to learn how in order to adequately support their mental wellness, and although self-care is different for everyone, it is very important to know how to care for ourselves. particularly during the holiday season.
“Self-care is key for teens to protect their mental health,” says Evans. “Understanding what activities deplete us and which ones help recharge us, will help us learn to manage our well-being into adulthood. While we may not be able to avoid everything that is stressful, we can ‘recharge’ afterward and lean on coping strategies to help maintain mental health.”
“Asking for help from a trusted adult if you are struggling is important for teens to be able to protect their mental health,” she added. “If we use self-care, and our mental health continues to struggle, then it would be important to know when to ask for help.”
Parents and caregivers of teens who are struggling with mental health issues should regularly check in with them, asking about their mood and being aware of any changes in their behavior that may raise concern.
“If your teen has mental health concerns before the holidays, develop a plan ahead of time for situations that may be challenging. Speak up if you are concerned and ask open-ended questions,” said Evans. “If your teen says they are struggling, listen, and then work with your healthcare provider, and mental health provider on strategies to help your teen cope.”
From an outside perspective, understanding what your teens are going through is relatively challenging without basic communication and noticing physical behavior changes. Evans says that checking in is one of the most important things for outside people to know when helping their loved ones with their mental health.
“If you see someone struggling, check in with them, seek help if you are worried, and don’t ignore the changes you are noticing in their mood and behavior,” Evans concluded
If you or someone else requires mental health care, free mental health referral service for families is available at or a 24/7 suicide and crisis lifeline, and information is available at