Holiday Traditions That Support Mental Wellness
The holiday season can be hectic, but small, intentional traditions create structure, deepen connection, and protect mental health during a busy season. Below are evidence-backed holiday traditions you can start, adapt, or lean on this year.
Gratitude Journaling: Five Minutes a Day
Keep a small notebook or phone note for one line of gratitude each morning or before bed. Research from the National Library of Medicine shows gratitude practices reliably boost well-being and reduce symptoms of depression and anxiety; a recent systematic review found that “patients who underwent gratitude interventions experienced greater feelings of gratitude, better mental health, and fewer …” symptoms.
Try prompts tied to the season — “a kindness I saw today” or “one holiday memory that brings me joy” — and pair journaling with a cup of tea to make it ritualized. The CDC also recommends writing gratitude down as a simple coping tool: “Practice gratitude daily. Remind yourself of specific things you are grateful for and write them down.”
Volunteer or Give Back Together
Turn giving into a family tradition: volunteer at a food bank, assemble care packages, or sponsor a gift tree. Volunteering creates social purpose and is linked with better mental health — studies report that volunteers often feel happier and more satisfied with their lives. For example, NAMI notes volunteers “reported being more satisfied with their lives and rated their overall health as better.” Make it low-pressure (one afternoon, one project) and choose activities that fit your energy level so helping becomes restorative instead of exhausting.
Shared Meals and Communal Cooking
Host a potluck, recipe swap, or “soup-and-stories” night. Research from the University of Oxford shows that “the more often people eat with others, the more likely they are to feel happy and satisfied with their lives”, and communal meals strengthen belonging and conversation. To keep this mindful, set a device-free table, invite guests to share one small story, or build a ritual like passing a “gratitude bowl” where everyone names one thing they’re grateful for that day.
Nature Walks and Outdoor Rituals
Create a short outdoor ritual — a brisk neighborhood walk after dinner, an early-morning snow stroll, or a family leaf/stone collection. Time in nature reduces stress and anxiety: meta-analyses from the National Library of Medicine conclude that practices like forest bathing “can significantly reduce symptoms of depression and anxiety.” If weather or mobility limits you, bring nature inside: a 20-minute window of fresh air, a houseplant, or recorded forest sounds can still lower stress and improve mood.
Nostalgic Rituals and Memory-Sharing
Revisit a simple, repeatable tradition from childhood — a particular song, a recipe, or reading the same holiday poem. Experts from the American Psychological Association note that nostalgia can “benefit our mental health by affirming social belonging, alleviating loneliness, and enhancing our sense of meaning. When we revisit happy memories, our brains release feel-good chemicals like dopamine, giving us a natural high. This boost in mood can help reduce stress and anxiety, making us feel more content and satisfied with our lives.” Frame nostalgia positively by inviting stories (not comparisons) — ask relatives to share “the best holiday surprise I ever had” rather than replaying an idealized version of the past.
Boundaries, Small Rituals, and Self-Care Plans
Finally, ritualize self-care: a 10-minute evening wind-down, a pre-party “exit plan” (how you’ll politely leave), or a set budget checklist to reduce financial stress. Experts at the Substance Abuse and Mental Health Services Administration (SAMHSA) recommend planning ahead for hard moments and practicing self-care during the holidays: “Develop a plan for when you are feeling stressed, sad, or lonely.
This plan may include calling a friend or family member, going for a walk, engaging in an activity that brings joy, or watching a favorite movie. Having a plan ahead of time can help ensure the difficult moments are more manageable.”
Make saying “no” a holiday tradition — protect one weekend day for rest and treat it as nonnegotiable.
Final Thoughts on Holiday Traditions that Support Mental Health
Small, repeatable holiday traditions do more than decorate the calendar; they scaffold connection, reduce stress, and create meaning. Pick one or two ideas above, make them short and low-pressure, and treat them as experiments rather than added obligations — that’s often the most mentally healthy way to celebrate.
