WELLNESS WORKBENCH
DECEMBER 2025
Stress Less: Mental Health Tips for the Holidays
December Focus: Seasonal Affective Disorder & Holiday Stress Awareness
The holiday season can be full of joy—but it can also bring stress, pressure, and tough emotions. For construction workers balancing long hours, family expectations, and cold winter days, the season sometimes feels more draining than uplifting.
This December, we’re shining a light on ways to manage holiday stress, cope with loneliness or grief, and find support when you need it.
Managing Stress and Expectations
It’s easy to get overwhelmed trying to do it all. Remember: your time, energy, and money are limited—don’t stretch yourself too thin.
- Set realistic expectations: Focus on what really matters to you and your family, not on “perfect” holidays.
- Plan Breaks: Even five minutes of quiet can lower stress. Take a walk, listen to music, or just breathe.
- Stick to routines when possible: Regular sleep, meals, and movement keep your body and mind balanced.
- Say no when needed: It’s okay to skip an event or scale back plans to protect your well-being.
Coping with Loneliness or Grief
The holidays can be especially hard if you’re missing loved ones or spending the season apart from family.
- Acknowledge your feelings: It’s okay to feel sad, lonely, or overwhelmed.
- Reach out: Call a friend, coworker, or family member. Even a quick check-in can help you feel connected.
- Honor traditions—or create new ones: Light a candle, share a memory, or start a new tradition that feels meaningful.
- Give back: Volunteering or helping others can ease loneliness and bring a sense of purpose.
Seasonal Affective Disorder (SAD)
Shorter days and less sunlight can trigger Seasonal Affective Disorder—a type of depression that happens in the winter.
- Signs Include:
- Low energy or constant fatigue
- Difficulty concentrating
- Loss of interest in activities
- Change in sleep or appetite
- Who is at risk:
- Gender: women experience symptoms more often than men
- Location: Living farther from the equator, where winter days are shorter
- Genetics & biology: A personal or family history of depression or bipolar disorder, as well as traits like light skin, blue or light-colored eyes, or sensitivity to changes in sunlight.
- Age: Younger adults are more commonly affected.
- What helps:
- Get sunlight when possible—take breaks outdoors, even in the cold.
- Stay active—movement boosts mood and energy
- Talk to your doctor if symptoms persist—treatments like light therapy or counseling can make a big difference
Resources for Support
You don’t have to carry holiday stress alone.
- Talk to your doctor: Share how you’re feeling, physically and mentally.
- Lean on your crew: Coworkers and friends can provide support and perspective
- Hotlines:
- 988 Suicide & Crisis Lifeline – Available 24/7 if you’re in crisis or need to talk.
- SAMHSA Helpline (1-800-662-4357) – Free, confidential treatment referral and support.
Quick Builder’s Stress-Relief Checklist
You don’t have to carry holiday stress alone.
- Take small breaks to reset during the day
- Stay active—even a 10-minute walk helps
- Keep realistic expectations for the holiday
- Reach out if you’re feeling down or overwhelmed
Bottom Line: The holidays aren’t about perfection—they’re about connection and balance. Taking small steps to manage stress and care for your mental health will help you finish the year stronger, safer, and healthier—on the job and at home.
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