Holiday stress doesn’t have to derail your stability. Here’s how to navigate the season with care and confidence.
The holiday season isn’t always like it’s depicted in heartwarming TV specials — as those of us living with bipolar disorder likely already know. Sometimes, certain smells or objects trigger happy memories and warm, enjoyable nostalgia. Other times, though, our holiday memories might have more of a sting.
Why the Holidays Can Trigger Bipolar Mood Episodes
Difficult memories surface as the season changes and the holidays approach. In the years since my bipolar diagnosis and sobriety, luckily, I’ve learned how to navigate these months and maintain a stable mood. But it took some time.
I was diagnosed with bipolar 1 disorder in 2013, right around the holiday season. Usually, our traditions start off with my birthday — November 14. But that year, my birthday memories were not of parties and family gatherings but of the last night of my rehab stay in Seattle. I had spent the previous year and a half addicted to opiates.
How Alcohol and Substance Use Can Affect Bipolar Stability
My opiate addiction began as a coping mechanism to deal with the irrational thoughts I was experiencing at the time. Undiagnosed and completely unmedicated, I was swinging rapidly from mania to depression. That year, I also acted on the suicidal impulses that often accompany mood episodes.
At that point, it was clear to my family and me that I needed help.
My family found a drug and alcohol rehabilitation center, where I was to spend the next two weeks leading up to my birthday.
Psychiatrists at the facility gave me various tests, and it was then that I was finally given my diagnosis. I was shocked. And, immediately, I felt so ashamed. Ashamed because there was now something unquestionably “wrong” with me. I felt defective. Inadequate. Even unable to be loved.
Holiday Memories, Trauma, and Emotional Stress
I remember driving back to my brother’s home after leaving rehab and seeing the city all lit up and decorated for the upcoming holidays. I thought, “How will I enjoy Thanksgiving and Christmas when I’m still adjusting to this news?” I was also still fighting the opiate cravings despite having just left the facility.
Yet somehow, I got through it.
The holidays always trigger memories of that dark moment in my life and the months that preceded it. They always remind me of that dire time in my life when I felt completely hopeless.
But with lessons learned, I can get through it. And if you’re going through a similar struggle, you can, too.
My More Peaceful Present
These days, my life is much different from how it was back then.
First, I haven’t touched an opiate in more than a decade.
Second, I have a beautiful, blended family with four children.
This is all I’ve ever wanted out of life. I wish I could say things were “perfect,” but living with bipolar, I know that it’s healthier to think in terms of progress rather than perfection. I may have a brain-based disorder, but that does not make me defective or incapable of being loved (or loving others).
Ways to Manage Bipolar Triggers During the Holidays
Since my diagnosis, I’ve learned a lot about living with this mental health condition. Here are five tips I use to deal with the stress of the holidays and some ways I cope with what can be an emotionally trying time of year.
Take Your Medication as Prescribed
I can’t stress that enough: Adhering to medication is imperative.
Having long since accepted the reality of my bipolar disorder, I know that I need to take my medicine. I’ve been prescribed an antipsychotic medication and a mood stabilizer. Combined, they level out my mood, making it much more manageable when I’m stressed.
Stay Close to Supportive People
When the holidays are often unpleasant, or if you’re dealing with memories of trauma, I’ve found that it’s less stressful if I’m surrounded only by those who support me and my well-being.
For example, that first Christmas after I received my diagnosis, I made sure to spend my holiday with only my immediate family. I wasn’t in a place yet to tell close friends or my extended family about my recent diagnosis and all that preceded it.
By keeping my circle small at the time, I was able to fully process my diagnosis and the realities that come with it. Coming together — and making meaningful connections during trying times — benefits everyone, providing support, reassurance, and a sense of stability in an ever-changing world.
Say ‘No’ to Hosting or Overcommitting
Ours is usually the go-to household for celebrating the holidays. But, with time and experience, I’ve learned to say “no” when necessary. Now, I only host a gathering if I feel stable and level-headed.
So do yourself a favor and let someone else take the reins this year if necessary. Lessen your stress. With all the cooking, cleaning, and influx of people, it can be a lot to handle all at once.
Give yourself grace when needed. There’s no shame in saying, “No, thank you.”
Avoid Alcohol and Other Substances
Research shows that there’s a strong link between substance use disorders and bipolar. Furthermore, up to 56 percent of those with bipolar disorder may have a substance use disorder at some point in their life.
I am part of that percentage. It’s okay if you are, too. Therefore, I strongly advise you not to partake in the spiked eggnog this year. First, most bipolar meds come with warning labels indicating that the medication should not be taken with alcohol. Also, I know that whenever I drink, I feel “off” for the following few days. It’s not worth drastically affecting your mood stability for just a few cocktails.
And while many use alcohol as an aid to help fall asleep, research reveals that it can lead to sleep problems — a risk that those of us with bipolar disorder cannot afford.
Watch for Depression, Hypomania, or Mania Warning Signs
Maybe you’ve never enjoyed the holidays in your whole life. Maybe you’ve lost someone, and the holidays will never be the same. It’s okay to feel that way. Thanksgiving, Hanukkah, Christmas, Kwanzaa, or whatever other holidays you may or may not celebrate don’t always bring the joyous memories all the carolers sing about.
And guess what? It’s okay not to want to partake in the holidays at all.
As studies show, the shorter, darker days of fall and winter can disrupt the body’s internal clock and lower the threshold for a depressive episode in people with bipolar disorder — one more reason to be gentle with ourselves as the seasons shift.
Just be sure to monitor your mood and track your symptoms, watching for signs of impending depression or early symptoms of hypomania.
Should your red flags start showing up, reach out to your support system, treatment team, or crisis services for whatever you need — a listening ear, a medication adjustment, or more.
I’m not a medical professional; I know what it’s like to live with bipolar disorder and have to navigate extreme triggers during the holidays. I hope that sharing what I’ve learned is helpful to you if you are also struggling with additional stress or trauma this season.
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FAQ
Can the holidays trigger bipolar episodes?
Yes. Changes in routine, added stress, difficult memories, and disrupted sleep can all raise the risk of symptoms returning — and the shorter, darker days of the season can further unsettle your body’s internal clock, which is tied to depressive episodes. Noticing your mood and planning ahead can help you stay on track.
Why are holidays stressful for people with bipolar disorder?
Between family gatherings, travel, financial pressures, and holiday expectations, the season can feel overwhelming. Difficult memories may also bring up painful emotions. These added stressors, especially when they disrupt sleep and routines, can make it harder to maintain mood stability.
How can I avoid bipolar triggers during the holidays?
You don’t have to do everything or attend every gathering. Give yourself permission to set boundaries, make time to rest, and stick to your usual sleep and medication routines. Limiting alcohol, staying connected with people who support you, and paying attention to early signs of mood changes can also help.
Should people with bipolar disorder avoid alcohol during the holidays?
Avoiding alcohol is generally the safest choice. Even a few drinks can interfere with sleep, affect your mood, or interact with bipolar medications. If you’re feeling pressured to drink at holiday gatherings, remember that it’s perfectly okay to say no. Your mood stability and well-being come first.
What should I do if I notice bipolar symptoms during the holidays?
If you notice changes in your sleep, energy, or mood that could signal an approaching episode, don’t wait to reach out. Contact your treatment team, talk with someone you trust, and follow any early warning plan you’ve developed. Getting support early may help prevent symptoms from worsening. If you’re in crisis or need immediate emotional support in the United States, call or text 988, available 24/7.
Editorial Sources and Fact-Checking
- Preuss UW et al. Bipolar Disorder and Comorbid Use of Illicit Substances. Medicina. November 17, 2021.
- Hu N et al. Alcohol Consumption and Incidence of Sleep Disorder: A Systematic Review and Meta-Analysis of Cohort Studies. Drug and Alcohol Dependence. December 1, 2020.
- Nunes A et al. Exploring the Relationship Between Seasonal Changes and Bipolar Disorder Relapses. European Psychiatry. August 26, 2025.
UPDATED: Originally posted November 26, 2020