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

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/

The holidays are often portrayed as a time of joy, connection, and celebration—but for many living with depression or grief, this season can feel unbearably heavy.In this episode of Giving Voice to Depression, host Terry McGuire and psychologist Dr. Anita Sanz speak with grief expert Krista St-Germain about how to navigate the emotional complexities of the holiday season when you’re struggling with loss, sadness, or mental exhaustion.Krista explains the difference between grief and depression, why both can coexist, and how social expectations and “holiday perfectionism” can make it harder for us to honor what we’re truly feeling. She shares compassionate, practical strategies for setting boundaries, communicating your needs, and letting go of the guilt that often comes with saying “no.”You’ll also learn Krista’s “N-O-W Method”—a simple three-step process for sitting with emotions instead of resisting them:Name what you’re feelingOpen to itWitness the physical sensations until they passThe conversation closes with a powerful reminder: If someone’s going to be disappointed this holiday season, make sure it’s not you.Primary Topics Covered:How grief and depression overlap but differ in focusWhy holidays amplify emotional pain and lonelinessHow social “shoulds” worsen depression during celebrationsThe importance of rewriting family rituals after lossHow to communicate your needs to othersSetting healthy boundaries without guiltHow to stop “pre-feeling” bad emotions before eventsUsing the N-O-W method to process feelings mindfullyWhat to do when loved ones can’t understand your griefHow to honor your emotions instead of performing for othersTimestamps:00:00 – Introduction and welcome01:45 – Grief vs. depression: how they overlap and differ04:25 – Understanding grief as a response to all kinds of loss07:00 – How accomplishments can unexpectedly trigger grief08:10 – The pressure of “holiday happiness” and unrealistic expectations09:28 – Giving yourself permission to change traditions10:21 – Communicating your needs to family and friends11:13 – Handling pushback and advocating for yourself12:17 – Respecting different ways of grieving within families13:06 – Avoiding “should” thinking during the holidays13:28 – How anticipating bad feelings makes things worse14:34 – Learning to feel your feelings with the N-O-W method17:48 – When loved ones expect you to act happy18:04 – Boundaries: “Someone’s going to be disappointed—don’t let it be you”19:37 – Why feeling guilty often means you’re doing the right thing20:12 – Grieving lost dreams and unmet expectations21:08 – The value of mindfulness and emotional witnessing22:49 – Giving others permission to be disappointed23:25 – Reframing conflict and emotional honesty25:32 – Challenging the expectation to “perform” happiness26:10 – The lack of grief education in our culture26:40 – Depression and grief: two misunderstood emotional experiences27:01 – Using EFT (tapping) to manage difficult feelings27:18 – Closing reflections and hope for the holidaysExplore mental health and addiction treatment options at recovery.comFacebook Community: https://www.facebook.com/GivingVoiceToDepression/Terry's LinkedIn: https://www.linkedin.com/in/givingvoicetodepression/

Michelle is a mom living with depression, anxiety, and ADHD — and raising children diagnosed with OCD, ADHD, and DMDD. In this candid and compassionate episode, she describes how she juggles emotional overwhelm, fights toxic productivity, and clings to small moments of self-care. You’ll hear real strategies from her therapy sessions, how she recognizes early signs of a crash, and why talking to yourself with kindness matters. If you’ve ever wondered how to keep parenting through your own darkness, Michelle’s story will speak to you.Key Topics Discussed:Parenting with depression, anxiety, and ADHDRaising kids with OCD, ADHD, and DMDDFeeling physically and emotionally weighed down by depressionTherapist advice that actually helpsLearning to speak to yourself with compassionSetting boundaries and making space for your own needsManaging toxic productivity and self-worthThe power of naming what your soul needsCreating emotional check-in routines with your partnerThe importance of showing kids real coping strategiesTimestamps:00:00 Intro01:12 Parenting with Depression and Mental Illness in the Family02:12 Michelle’s Mental Health Journey Begins03:10 Physical and Emotional Experience of Depression04:14 Caring for Young Kids When You Feel Weighted Down05:40 Therapist Tips for Self-Care Amidst Chaos07:03 Learning to Speak Kindly to Yourself07:59 How Michelle Manages Intrusive Thoughts08:52 Daily Emotional Dump Strategy with Spouse09:41 Empathy as a Parenting Tool (and Challenge)10:22 Balancing Self-Care and Motherhood12:32 Early Warning Signs of a Depressive Episode14:03 Preparing During the “Good” Days15:35 ADHD and Depression: Coexisting Conditions16:59 Medication Helps — But It’s Not a Cure17:24 Micro-Actions to Shift Out of a Depressive Fog18:50 What’s Missing? Soul-Check Questions21:27 DMDD Explained (Childhood Mood Disorder)24:10 Toxic Productivity and Survival Mode25:41 “Pain is Pain” – Validating Emotional Struggles26:00 Closing: You're Not AloneExplore mental health and addiction treatment options at recovery.comFacebook Community: https://www.facebook.com/GivingVoiceToDepression/Terry's LinkedIn: https://www.linkedin.com/in/givingvoicetodepression/

In this deeply moving episode of Giving Voice to Depression, Cara from Belfast, Northern Ireland, opens up about her journey through years of darkness — from living with untreated depression as a teen to finally finding validation, healing, and light through therapy.Cara describes depression not as constant sadness but as a suffocating grayness — a loss of color, motivation, and meaning. After multiple suicide attempts and years of feeling numb, she reached a breaking point in 2021 and took one small but life-saving step: emailing a local counselor.Therapy helped Cara recognize the impact of her childhood trauma and validate her pain for the first time. While progress wasn’t linear, she learned to celebrate small wins — sitting up in bed, taking a shower, or savoring a coffee — and to document her “happy days” as proof that joy returns.Co-hosts Terry McGuire and Dr. Anita Sanz unpack Cara’s insights about resilience, the importance of reframing thoughts, and the courage it takes to hold on when life feels unbearable.This episode is for anyone who feels like depression will never end — and a reminder that even the smallest flicker of light can guide you through the darkest night.Primary Topics Covered:The emotional reality of depression: numbness, sadness, and emptinessRecognizing depression as a legitimate illness, not a weaknessThe role of therapy in naming and healing traumaHow validation can transform self-perceptionReaching out for help during a suicidal crisisThe non-linear path of depression recoveryFinding gratitude and meaning after traumaThe power of peer support and shared understandingJournaling and photography as tools for emotional resilienceBuilding hope through small daily acts and self-compassionTimestamps:00:00 – Introduction: Why real stories of depression matter01:25 – Meet Cara: Finding euphoria after surviving darkness02:36 – Describing depression as grayness, emptiness, and numbness04:30 – Understanding depression as an illness, not a character flaw05:06 – Early signs of depression during teenage years06:31 – The turning point: Recognizing trauma and seeking therapy07:18 – The healing mess: unpacking pain in therapy09:04 – Validating trauma and learning self-compassion09:37 – The night Cara reached out for help11:52 – Taking the first small step: emailing a therapist12:26 – How therapy revealed the ups and downs of recovery13:32 – Flashes of light: noticing small moments of peace14:21 – Finding happiness in small things — a hug, coffee, or sunshine15:14 – Journaling and documenting “happy days” as proof of hope16:17 – Holding on one day at a time18:19 – Insights on depression, patience, and perspective20:31 – How reframing thoughts helps shift hopelessness22:06 – Final reflections: You deserve to live and to be happyExplore mental health and addiction treatment options at recovery.comFacebook Community: https://www.facebook.com/GivingVoiceToDepression/Terry's LinkedIn: https://www.linkedin.com/in/givingvoicetodepression/

After years of living with depression — through countless ups, downs, and failed treatment attempts — Caryn finally found light again. In this episode of Giving Voice to Depression, she opens up for the first time about what it’s like to live with treatment-resistant depression, the exhaustion of constantly “trying,” and the unexpected relief that came when she finally found the right therapist and medication.Caryn describes how depression shows up not just mentally, but physically — the aching body, the heavy fatigue, the simple impossibility of getting off the couch or into the shower. She explains how she learned to live minute by minute when the pain became unbearable, and how giving herself permission to rest became an act of survival.With honesty and strength, Caryn shares what helped her finally stabilize: a supportive therapist, compassionate friends, medication that worked, and the belief that she was worth the effort it took to heal.Co-hosts Terry McGuire and Carly McCollow reflect on Caryn’s story, exploring how depression can become habitual, why it’s so hard to break free from its patterns, and why persistence — even when you’re exhausted — can save your life.If you’ve ever felt hopeless after trying therapy or medication that didn’t work, Caryn’s story is proof that there’s still reason to keep going.Primary Topics Covered:What treatment-resistant depression really feels likeHow to find the right therapist after years of tryingPhysical symptoms of depression and why they’re realLearning to ask for help without shame or guiltThe power of supportive friends and “letting yourself cry”When to rest and when to push forward during depressive episodesWhy depression can feel like a habit — and how to retrain your brainHow seasonal changes can trigger depressionWhy finding hope doesn’t mean pretending you’re okayThe importance of giving yourself grace and patienceTimestamps:00:00 – Introduction: The importance of real conversations about depression01:15 – Meet Caryn: a listener sharing her story for the first time02:17 – Caryn’s turning point: finally finding the right therapist03:27 – The physical toll of depression and exhaustion05:10 – Living minute by minute when suicidal thoughts creep in06:24 – Why finding a therapist who truly listens changes everything07:01 – The physical exhaustion of depression: “Even walking hurts”08:45 – The “damn shower”: small tasks that feel impossible09:01 – Accepting that you’ll never be the same — and that’s okay10:35 – The storm quote that helped Caryn redefine recovery11:05 – Retraining your brain after years of living in depression11:49 – Preparing for depressive episodes before they hit12:07 – How supportive friends helped Caryn through crisis moments13:34 – The freedom of knowing when to reach out for help14:10 – A breakthrough with new treatment after years of resistance14:50 – Medication that worked: “It was the best I’ve felt in years”15:59 – Learning self-compassion and patience through recovery17:33 – Why rest and self-acceptance are not weakness17:52 – Celebrating progress and small victories19:01 – Caryn’s message: “There’s always some form of light”20:18 – Reflection: habits of depression vs. habits of recovery22:37 – The seasonal triggers of depression and self-awarenExplore mental health and addiction treatment options at recovery.comFacebook Community: https://www.facebook.com/GivingVoiceToDepression/Terry's LinkedIn: https://www.linkedin.com/in/givingvoicetodepression/

This episode of Giving Voice to Depression features  licensed therapist Carolina Bracco and a candid conversation about the profound, long-term effects of growing up with emotionally immature or overly critical parents. Co-hosts Terry McGuire and Carly McCollow explore this often-overlooked area of childhood experience, highlighting how these parental patterns can contribute to depression and shape an adult's life, relationships, and even their own parenting style.Carolina, a childhood trauma survivor herself, shares her personal journey of being scapegoated and constantly criticized, which led to deep-seated toxic shame and a powerful inner critic. She explains that as children, it's a survival mechanism to turn anger and blame inward rather than directing it toward the primary caregivers, resulting in core beliefs like "I'm not enough" and "I'm worthless"—the exact phrases often heard during a depressive episode.The discussion defines highly critical parenting as a consistent pattern of never meeting expectations and explores how this, along with the role reversal seen with emotionally immature parents, counts as childhood trauma—an emotional wound and neglect that can be as impactful as physical abuse.More importantly, the episode focuses on healing. Carolina introduces the concept of reparenting our inner child as a continuous process of self-compassion, connection, and attunement. This involves acknowledging the feelings of the "wounded inner child" and providing the comfort and safety that was lacking.Carly concludes by offering non-blaming context, emphasizing that parents are often doing the best they can, but that sometimes "best isn't good enough." She shares empowering strategies from Dr. Lindsay Gibson's work, including accepting that you cannot "fix" your parents and affirming your own importance and inherent worth ("I have good stuff inside me").This episode provides listeners with essential language, context, and practical steps to understand and begin healing from the emotional legacy of their upbringing.Explore mental health and addiction treatment options at recovery.comFacebook Community: https://www.facebook.com/GivingVoiceToDepression/Terry's LinkedIn: https://www.linkedin.com/in/givingvoicetodepression/

Depression in older adults is one of the most under-discussed — and most misunderstood — mental health challenges today. In this moving episode of Giving Voice to Depression, 93-year-old Mary shares what it’s like to experience depression in later life — when most of her peers have passed away, her body feels unfamiliar, and her generation still believes that “you just don’t talk about those things.”Mary’s story challenges stereotypes about aging and mental health. She speaks candidly about loneliness, self-stigma, and the quiet grief of losing friends and independence. Her reflections reveal the emotional costs of silence — and how simply being present for an aging loved one can make all the difference.Hosts Terry McGuire and Bridget also discuss shocking statistics:Over 6 million Americans over 65 experience late-life depression.Only about 10% seek treatment.The suicide rate among those aged 80–84 is more than twice that of the general population.This episode sheds light on what older adults truly need — connection, empathy, and understanding — and offers ideas for family members, caregivers, and communities to better support them.Primary Topics CoveredHow depression manifests differently in older adultsThe stigma around mental health in older generationsLoneliness, loss, and isolation in senior livingHow grief and physical decline contribute to depressionSelf-stigma and shame: “I should be coping better at my age”Why many seniors refuse therapy or medication for depressionHow families can offer support without overstepping boundariesSuicide risk and prevention for older adultsThe healing power of presence and consistent connectionHow to have mental health conversations with aging loved onesTimestamps00:00 – Introduction: Why late-life depression matters01:12 – Discussing the stigma around mental health in seniors02:00 – Introducing Mary, a 93-year-old sharing her story03:05 – Mary describes feeling depression for the first time at her age04:20 – Growing up in a generation that discouraged emotional expression05:06 – Why Mary feels disappointed in herself for feeling depressed06:00 – How stigma prevents older adults from seeking help07:05 – Loneliness and the loss of lifelong friends08:15 – Why seniors avoid discussing mental health openly09:12 – What older adults really need: connection and presence10:10 – How families can show up in meaningful ways11:00 – The importance of daily check-ins and emotional presence11:40 – Health habits that support mood in older age12:19 – Closing reflections: small acts of care that keep hope aliveExplore mental health and addiction treatment options at recovery.comFacebook Community: https://www.facebook.com/GivingVoiceToDepression/Terry's LinkedIn: https://www.linkedin.com/in/givingvoicetodepression/

When someone you love is struggling with depression, anxiety, or addiction, knowing how to help can be agonizing — especially when every attempt seems to fail. In this episode of Giving Voice to Depression, licensed psychotherapist and professional interventionist Evan Jarschauer explains what real mental health interventions look like — far from the dramatic TV versions that oversimplify the process.Evan has spent over 20 years helping families and individuals break the cycle of resistance, crisis, and collapse that often surrounds untreated mental illness. Drawing on his own experiences with depression, anxiety, trauma, and substance use, he offers practical advice for approaching loved ones with empathy, boundaries, and a long-term recovery plan.This powerful conversation dives into the emotional toll of caregiving, the difference between helping and enabling, and how to take care of yourself while supporting someone who is suffering. As Evan reminds us, “You can’t yell the depression out of someone — but you can love them into healing.”Primary Topics Covered:What real mental health interventions look like (vs. reality TV depictions)Why people resist help — and how to break through denial and fearBalancing love, accountability, and boundaries in family relationshipsUnderstanding when support turns into enablingThe importance of third-party professionals in crisis interventionWhy caregivers also need their own support systemHow trauma, depression, and addiction often overlapThe “oxygen mask principle” of self-care for supportersHow to communicate empathy without pity or controlWhy change begins with compassion — not confrontationTimestamps:00:00 – Introduction and overview of Giving Voice to Depression 01:17 – TV portrayals vs. real-life interventions: what’s missing 02:25 – Evan’s story: from personal trauma to professional healing 03:20 – Depression, self-medication, and the cycle of avoidance 04:31 – How families feel “stuck” between love and fear 06:35 – Compassion vs. confrontation: what intervention really means 07:44 – When it’s time to bring in professional help 08:56 – How an intervention plan is created (step by step) 10:21 – Why loved ones often reject help at first — and what to do next 11:16 – The “most powerful therapeutic weapon”: love and dignity 12:22 – Setting healthy boundaries to stop enabling destructive cycles 13:09 – The importance of post-intervention follow-up and care coordination 14:29 – Understanding depression as a real illness, not weakness 15:20 – Why caregivers must seek therapy and support, too 16:14 – Self-care as survival: you can’t pour from an empty vessel 17:13 – Why empathy, not pity, leads to healing 18:57 – The “Petri dish” metaphor: how families can stop feeding the illness 20:23 – Leading with high love and high accountability 22:26 – Closing reflections: how love — not control — opens the door to changeExplore mental health and addiction treatment options at recovery.comFacebook Community: https://www.facebook.com/GivingVoiceToDepression/Terry's LinkedIn: https://www.linkedin.com/in/givingvoicetodepression/

When depression makes it hard to get out of bed, eat, or even believe things will ever get better, a loving pet can be a lifeline. In this moving episode of Giving Voice to Depression, Lori shares how her dogs helped her survive and heal after divorce and severe depression.Lori describes days spent “swimming through mud,” unable to function—until her dogs gave her a reason to get up, go outside, and reconnect with the world. Through their loyalty, routine, and affection, she found purpose and emotional grounding when her mental health was at its lowest.Hosts Terry McGuire, Bridget, and Carly McCollow discuss how pets—dogs, cats, or other animals—can support depression recovery by encouraging exercise, structure, connection, and even laughter. The episode also explores how caring for another living being can restore a sense of normalcy, purpose, and calm when life feels chaotic.You’ll also learn simple ways to bring the healing power of animals into your life, whether by adopting, fostering, or even dog walking for a friend.Primary Topics Covered:How animals provide emotional support during depressionThe role of pets in building routine, structure, and accountabilityWhy unconditional love from animals can reduce isolation and lonelinessThe connection between physical movement (dog walks) and improved moodHow therapy animals and rescue pets can support mental healthReal stories of how pets “save lives” through small, consistent acts of careWays to experience the benefits of animals even if you can’t own one (volunteering, pet sitting, fostering)The importance of small daily check-ins and accountability with loved onesTimestamps:00:00 – Introduction: How depression isolates us and how connection helps 01:12 – Meet Lori and her story of living with depression and loss 03:20 – Family history of depression and stigma around mental illness 04:38 – Divorce, despair, and “swimming through mud” 05:16 – How her dogs kept her alive and gave her purpose 06:03 – Emotional healing through loyalty and companionship 07:00 – Exercise and connection: walking dogs as therapy 07:55 – How pet routines bring structure and calm to chaotic times 08:44 – Crying, walking, and slowly finding light again 09:43 – Distraction and small steps toward recovery 10:33 – The power of human accountability: texting a friend daily 11:56 – Medications, therapy, and the regret of waiting too long 12:20 – How pets bring calm, peace, and a sense of normalcy 13:50 – Staying connected: daily check-ins that save lives 15:19 – Humor and warmth: the comfort of shared moments 16:05 – How to experience animal connection even without ownership 17:01 – Closing reflections and links to resourcesExplore mental health and addiction treatment options at recovery.comFacebook Community: https://www.facebook.com/GivingVoiceToDepression/Terry's LinkedIn: https://www.linkedin.com/in/givingvoicetodepression/

The grief that follows a suicide is unlike any other. It’s layered with guilt, confusion, trauma, and the persistent question: Why? In this powerful episode of Giving Voice to Depression, guest Lisa Sugarman shares her journey after losing her father, cousin, and close friend to suicide — and what she’s learned about navigating the unique and complex grief that follows.Lisa offers deeply personal reflections on the healing power of connection, the role of the 988 Suicide and Crisis Lifeline, and the importance of understanding that you are not alone. She also discusses what to say (and what not to say) to someone who’s grieving a suicide loss — with guidance that can transform how we show up for those in pain.Hosts Terry McGuire and Carly McCollow join Lisa for an open, compassionate discussion about suicide prevention, survivor support, and how language can either wound or heal.If you’ve lost someone to suicide or want to learn how to support those who have, this episode offers insight, empathy, and hope.Primary Topics Covered:How suicide loss grief differs from other kinds of griefWhat to say (and avoid saying) to someone who’s lost a loved one to suicideHow to use the 988 Suicide and Crisis Lifeline (even if you’re not in immediate crisis)The importance of connection and peer support in healingHow to comfort someone who feels guilt or shame after a suicide lossWhy “grief is love” — and how to carry that love forwardThe myth that suicide is an “act of selfishness” and what’s really behind itUnderstanding the survivor’s journey and the slow, gentle process of healingTimestamps00:00 – Introduction: The importance of open conversations about suicide 01:29 – Guest introduction: Lisa Sugarman’s story of loss and purpose 02:12 – What Lisa wants others to know about suicide and grief 03:21 – Why knowing about help like 988 before crisis matters 04:36 – How 988 and the Crisis Text Line support both suicidal individuals and survivors 06:19 – The ripple effect of suicide: 135 people impacted by every death 07:30 – Lisa’s first experience with suicide loss at nine years old 08:13 – Losing her father and the silence that followed 08:58 – Discovering the truth decades later — and processing complex grief 09:23 – How suicide loss grief is unique: guilt, trauma, and unanswered questions 10:16 – How to support someone grieving a suicide loss 11:22 – The danger of judgment and how to hold compassionate space 12:43 – Why saying their loved one’s name helps more than silence 13:42 – Using 988 for grief and emotional crises, not just suicidal thoughts 14:55 – The power of speaking with others who’ve experienced suicide loss 16:05 – Why suicide is about ending pain, not abandoning loved ones 18:19 – Reassurance for those who “did everything right” but still lost someone 19:49 – Lisa’s closing message: you won’t always feel this way 20:36 – Grief as love: learning to live with loss and carry it forward 21:27 – The importance of naming and remembering the person you lost 23:33 – Crisis lines and text options: support for every kind of crisis 26:07 – Why connection — not perfection — helps save lives 27:22 – Closing reflections and reminder: depression is too dark a road to walk aloneExplore mental health and addiction treatment options at recovery.comFacebook Community: https://www.facebook.com/GivingVoiceToDepression/Terry's LinkedIn: https://www.linkedin.com/in/givingvoicetodepression/