The holidays are a joyous time of celebration with friends and family. But if you are grieving the loss of a loved one or experiencing financial hardship, you may be filled with sadness and stress this time of year. According to a study by the American Psychological Association, 38 percent of respondents said their stress increased during the holidays, which can lead to mental and physical suffering. 

For laborer, Tawanda Washington, this holiday season will be difficult. After losing her father in 2019, Washington lost both of her sisters to cancer in 2020. Washington says that her children, grandchildren, and church community have helped her through the grieving process. But she admits that she still has bad days. “It took a whole lot out of me. I’m still grieving,” she said. 

Washington says she has kept herself busy with work. But she fears that when work slows down, she’ll have to confront her pain. She advises others experiencing grief during this time to appreciate their loved ones while they can. “You never know how much time you have,” she said. 

If you or someone you know is experiencing sadness or grief this holiday season, here are a few tips that may help make things easier. 

Don’t bite off more than you can chew – A packed social calendar can be the source of some of your holiday stress. Don’t commit to so many social obligations that your head starts to spin. Remember, it’s ok to say no. 

Volunteer – If you’re feeling down during the holidays, it can make you feel good to help others. Find a cause you care about and give the gift of your time.

Mind your budget – Keep your holiday spending to a minimum, especially if money is tight this year. Suggest a potluck or Secret Santa gift exchange with friends and family members to keep your costs down. 

You don’t have to be alone – You may not be with relatives during the holiday season, but it doesn’t mean you have to be alone. Coordinate a celebration with church members, friends, or coworkers and share some of your family traditions with them. 

Allow yourself to feel – If the holidays bring up sad memories of a friend or relative you’ve lost, it’s ok to acknowledge your feelings. Allow yourself the space to feel sadness or cry, if necessary. Just make sure you don’t spend too much time in the sad space. 

Mental health resources you can use

Betterhelp.com – Talk with licensed professional therapists online, over the phone, or via text. Plans start at $40 per week. Financial aid is available.  

Crisis Text Line (Text 741741) – A free 24/7 confidential text line that will connect you with a trained crisis counselor.

Black Emotional and Mental Health Collective (www.beam.community) – A collection of therapists, religious leaders, psychologists, and more who are dedicated to mental health and healing of Black communities.