Giving Voice to Depression: Real Stories & Expert Support for Depression and Mental Health

How to Cope with Holiday Stress: Expert Strategies for Mental Health, Boundaries, and Self-Care

02 Dec 2025

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The holidays are marketed as “the most wonderful time of the year,” but for millions struggling with depression, anxiety, and burnout, the season can feel more overwhelming than joyful.In this special Giving Voice to Depression episode, Terry McGuire and Dr. Anita Sanz discuss how to manage emotional overload and protect your mental health amid unrealistic expectations, family pressures, and financial strain.Dr. Sanz shares compassionate, evidence-based strategies she gives her therapy clients to prevent holiday burnout — from paring down expectations and setting boundaries to planning for alone time and managing social triggers.You’ll learn why fatigue, disrupted routines, and grief make the holidays especially difficult for people with depression — and how to use humor, self-care, and intentional rest to make it through intact.This conversation is full of practical insights for anyone who feels stretched too thin or emotionally fragile during the holidays — and a reminder that taking care of yourself is not selfish; it’s essential.Primary Topics Covered:Why holiday expectations can worsen depression and anxietyHow fatigue and disrupted routines impact mental healthSetting healthy boundaries with family and friendsDealing with loneliness and grief during the holidaysPractical coping tips for holiday travel and gatheringsThe “Bingo Card” method for handling family stress with humorFinancial pressure and gift-giving guiltHow to simplify plans and reduce emotional overloadCreating new, meaningful traditions when you’re grievingThe importance of rest and post-holiday recovery daysTimestamps:00:00 – Introduction: The mental health challenges of the holidays02:29 – Why expectations and energy demands cause emotional overload03:38 – Family pressure, estrangement, and grief04:16 – How to stop trying to make everyone happy05:13 – Financial strain and burnout after overspending05:43 – How disrupted routines impact your well-being06:19 – Rule #1: Simplify and match expectations to your reality06:46 – Remember you’re a co-creator of your holiday experience07:56 – How to handle loneliness or being alone for the holidays09:10 – Finding meaning when you’re not celebrating with family10:40 – Grieving during the holidays and giving yourself permission to “turtle”11:56 – Using humor and creativity to manage family stress (the “Bingo Card” strategy)13:33 – Reframing interactions through laughter and dark humor14:38 – Setting firm limits on time, topics, and commitments15:39 – Giving yourself a “buffer day” after travel or family events15:58 – Managing energy demands and planning for recovery16:44 – Final advice: Be gentle, lower expectations, and care for yourself firstExplore mental health and addiction treatment options at recovery.comFacebook Community: https://www.facebook.com/GivingVoiceToDepression/Terry's LinkedIn: https://www.linkedin.com/in/givingvoicetodepression/

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3ª PARTE | 17 DIC 2025 | EL PARTIDAZO DE COPE

01 Jan 1970

El Partidazo de COPE

13:00H | 21 DIC 2025 | Fin de Semana

01 Jan 1970

Fin de Semana

12:00H | 21 DIC 2025 | Fin de Semana

01 Jan 1970

Fin de Semana

10:00H | 21 DIC 2025 | Fin de Semana

01 Jan 1970

Fin de Semana

13:00H | 20 DIC 2025 | Fin de Semana

01 Jan 1970

Fin de Semana

12:00H | 20 DIC 2025 | Fin de Semana

01 Jan 1970

Fin de Semana

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Giving Voice to Depression: Real Stories & Expert Support for Depression and Mental Health

How to Cope with Holiday Stress: Expert Strategies for Mental Health, Boundaries, and Self-Care

This episode hasn't been transcribed yet

Other recent transcribed episodes

3ª PARTE | 17 DIC 2025 | EL PARTIDAZO DE COPE

13:00H | 21 DIC 2025 | Fin de Semana

12:00H | 21 DIC 2025 | Fin de Semana

10:00H | 21 DIC 2025 | Fin de Semana

13:00H | 20 DIC 2025 | Fin de Semana

12:00H | 20 DIC 2025 | Fin de Semana

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