Unhealthy Coping Mechanisms During the Holidays

Noticing What’s Really Going On

The holidays can bring intense emotions.
Stress, loneliness, grief, and pressure often increase.

When emotions feel overwhelming, many people turn to coping habits that offer short-term relief.
These habits are understandable.
They are not a personal failure.

Noticing them with compassion is the first step toward change.

Why Unhealthy Coping Increases During the Holidays

The holiday season disrupts routines.
Expectations rise.
Time for rest often decreases.

At the same time, support may feel limited.

As a result, people look for fast ways to numb, distract, or escape uncomfortable feelings.

Common Unhealthy Holiday Coping Patterns

You may notice yourself:

  • Overeating or eating past fullness
  • Drinking more alcohol than usual
  • Scrolling or binge-watching to avoid feelings
  • Overworking or staying constantly busy
  • Withdrawing from others completely

These behaviors often serve a purpose.
They help you cope when things feel too much.

What These Coping Habits Are Really Doing

Unhealthy coping is often about regulation, not indulgence.

For example:

  • Food may soothe emotional discomfort
  • Alcohol may reduce anxiety in the moment
  • Distraction may block painful thoughts

The relief is usually temporary.
Feelings often return stronger afterward.

Signs a Coping Pattern May Be Causing Harm

A coping habit may be worth looking at if:

  • You feel shame or regret afterward
  • The behavior feels out of control
  • It interferes with sleep or relationships
  • You rely on it to get through the day

Awareness does not mean judgment.
It creates choice.

Gentle Alternatives to Unhealthy Coping

Change does not require perfection.
Small shifts matter.

You might try:

  • Pausing before reacting and taking a few breaths
  • Naming the emotion you are feeling
  • Taking short breaks from overwhelming settings
  • Reaching out to someone safe

Even brief moments of awareness can reduce intensity.

Be Kind to Yourself

Shame often keeps unhealthy coping in place.
Compassion helps loosen its grip.

Instead of asking, “What’s wrong with me?”
Try asking, “What am I needing right now?”

This shift can be powerful.

When Extra Support May Help

If coping habits feel hard to manage alone, support can help.

Counselling offers a space to:

  • Understand your coping patterns
  • Learn healthier regulation tools
  • Reduce shame and self-criticism
  • Navigate holiday stress safely

Support does not mean you are failing.
It means you are responding to your needs.

If you notice unhealthy coping patterns during the holidays and would like support, you are welcome to reach out for a free consultation.