Sheila A.M. Rauch, ABPP, PhD serves as Deputy Director of the Emory Healthcare Veterans Program, Professor in Psychiatry & Behavioral Sciences at Emory University School of Medicine, and Director of Mental Health Research and Program Evaluation at the VA Atlanta Healthcare System. Her research focuses on mechanisms involved in the development and treatment of PTSD and improving access to interventions. She has led several PTSD treatment outcome and mechanisms trials funded through VA/DOD and has trained providers since 2000. Dr. Rauch has published widely on anxiety and PTSD, focusing on neurobiology, development, and treatment.
Article2 min read
5 Tips to Manage Holiday Stress and Winter Blues
- Sheila Rauch PhD ABPP
- Barbara O Rothbaum PhD ABPP
- Oct 1, 2025
- 2
Tip sheet:
1. Don’t Be Afraid to Say No
If turning down invitations to holiday parties without a good excuse makes you feel guilty, remind yourself that you don’t have to say yes to everything. Save your energy for the gatherings that are important to you and politely decline the rest. “I’m sorry, but I won’t be able to make it” is a perfectly valid response!
2. Plan Ahead for Stressful Conversations
If questions from nosy family members about your career or love life make you anxious, plan and practice responses ahead of time. Once you’re put on the spot, you won’t have to stress over what to say.
3. Limit Alcohol Intake
Holiday parties have a habit of turning into free-flowing booze fests, but alcohol is likely to amplify any depression or anxiety symptoms you’re experiencing. Don’t be afraid to say no or quietly switch to an equally tasty non-alcoholic beverage.
4. Take a Break from Social Media
If seeing others’ holiday posts and announcements triggers you to engage in unhealthy social comparisons, limit the amount of time you spend scrolling or delete the app entirely for a while.
5. Prioritize Self-Care
Taking care of yourself is more important than any holiday obligation. Get enough sleep, take care of yourself, make time to exercise, and never feel guilty about taking a few moments to yourself.
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