Mental Health: Signs You Need a Break During the Holidays

The holiday season brings together so much of what we love—family, tradition, comfort food, and cozy moments. But for many of us, especially those navigating mental health challenges, it can also be a time of sensory overload, emotional fatigue, and pressure to stay “on” even when we’re struggling. It’s important to remember that needing a break doesn’t make you ungrateful, dramatic, or distant. It makes you human.

Here are a few signs you might need to hit pause during the holidays, along with a personal moment that reminded me how essential that pause can be.

1. You Feel Overstimulated by Noise, Conversation, or Crowds

Holiday gatherings can be loud—kids running around, multiple conversations happening at once, dishes clattering, TVs playing in the background. Sometimes it all blends into one giant wave of noise, and that alone can drain your mental battery faster than you expect.

On Thanksgiving, I found myself in that exact headspace. After dinner, I felt sluggish, emotionally low, and physically wiped out. It was a mix of lack of sleep, overeating, and being overstimulated by everything happening around me. Instead of forcing myself to power through, I went to my Pop Pop’s spare bedroom, laid down, and took a nap. That reset was exactly what I needed.

2. You’re More Emotional Than Usual

If you find yourself tearing up easily, snapping without meaning to, or feeling inexplicably down, it might be your body’s way of asking for space. Strong emotions during busy holidays are often tied to burnout.

At one point, I even took one of my nephews into a quiet room to feed him—partially to help, but also to give myself a few peaceful moments alone. That small act of stepping away did wonders for my mental state.

3. Physical Symptoms Start Showing Up

Holiday stress doesn’t just live in your mind. It can show up physically, too—headaches, stomach aches, fatigue, restlessness, or that heavy, sinking feeling you can’t quite name. These symptoms aren’t random; they’re signals.

If your body is asking you to slow down, listen.

4. You’re “There” But Not Really Present

One of the biggest signs you need a break is when you’re surrounded by people you love but feel disconnected, zoned out, or mentally foggy. You may be smiling and chatting, but part of you is somewhere else entirely.

That disconnect is a nudge to step away and recharge.

5. You Feel Guilty for Wanting Time Alone

This one is bigger than it seems. Many of us feel like stepping away is rude, antisocial, or selfish—especially during a time meant for togetherness. But here’s the truth: caring for yourself allows you to show up more genuinely when you return.

It’s not just okay to need a break—it’s healthy.

Holidays Are Filled With Love… But They Can Also Be Overwhelming

We often talk about the joy and warmth of the season, and those parts are very real. But for people with mental health challenges, the holidays can also bring anxiety, overstimulation, exhaustion, and emotional heaviness. Both experiences can exist at the same time.

Taking a moment—whether it’s a nap, a quiet room, a short walk, or even feeding a baby somewhere peaceful—is not avoiding the holiday. It’s allowing yourself to experience it in a way that doesn’t drain you.

So this year, and every year moving forward, let’s normalize stepping away. Let’s normalize saying,

“I just need a moment.”

“I’ll be back in a bit.”

“I need to breathe.”

Because taking care of your mental health is one of the most loving things you can do—for yourself *and* for the people around you.

It’s okay to need a break. It’s okay to take time for yourself. And it’s okay to protect your peace—even during the holidays.

-D