The holidays are supposed to be the ‘happiest time of the year,’ right? But for a lot of teens, it doesn’t feel that way at all. Instead of joy and excitement, this season can bring stress, sadness, anxiety, or just a sense of not fitting in. And if you’re dealing with mental health struggles or recovery from addiction, the holidays can feel extra heavy. The important thing to know is: you’re not alone, and it’s okay if your holidays don’t look picture-perfect.

Why the Holidays Can Be Tough

Social media makes it seem like everyone is having the best time ever — matching pajamas, family game nights, and endless gifts under the tree. But real life can look very different. Maybe your family argues a lot, maybe money is tight, or maybe you’re missing someone who used to be there. Sometimes, you can even feel super alone, even if you’re surrounded by people.

Things to Watch Out For

Here are some signs for every teen that the season might be taking a toll on your mental health:

• Not feeling any holiday spirit at all
• Constantly feeling down, anxious, or hopeless
• Not wanting to do things you usually enjoy
• Feeling pressured about gifts or traditions
• Feeling left out, isolated, or invisible

How to Cope

You don’t have to just ‘push through.’ There are real ways to make this season easier on yourself:

• Stay connected to recovery activities, like 12-step meetings or check-ins with supportive friends.
• Hang out with people who understand you, especially others who are in recovery or who support your mental health journey.
• Practice mindfulness — even just pausing to breathe or noticing one good thing in your day can help.
• Remind yourself it’s okay to feel how you feel — self-acceptance matters.
• Be aware of your emotions and don’t ignore them — if something feels off, reach out for help.
• Show yourself kindness — treat yourself like you would treat your best friend.
• Remember: it’s okay to say no to things that feel overwhelming.
• Focus on gratitude, even for small stuff like a cozy blanket, a song you love, or time with friend.
• Allow yourself to enjoy little moments of joy and beauty — lights, music, laughter, or even just quiet time.

If You’re in Crisis

If things ever feel too heavy, please reach out right away. In the U.S., you can call or text 988 and get connected to someone who cares. You’re not alone — there are people who want to help you through it.

The holidays don’t have to be perfect — they don’t even have to be what everyone else says they ‘should’ be. What matters most is taking care of yourself, setting boundaries, and finding moments of peace. It’s totally okay to create your own version of the holidays, one that puts your mental health first.

Louisiana Education & Addiction Network can be a wonderful resource for teens and families to develop healthy skills to survive the holiday season. LEAN on us to get you through to the New Year.