The holiday season is often filled with joy, connection and celebration, but it can also leave behind financial stress that lingers long into the new year. If you’re feeling overwhelmed by credit card bills, budget concerns or pressure to recover from overspending, you’re not alone. 

Many adults experience post-holiday financial stress, and while it’s common, it can sometimes overlap with deeper mental health concerns. The good news is that there are steps you can take to find relief, restore balance and support both your financial and emotional well-being.

• Take an honest look at your finances.

The first step toward easing stress is shining a light on your financial situation. It may feel intimidating to open your bank app or look at your credit card statement, but avoiding the numbers often makes the stress worse. 

Start by writing down your current balances, income and monthly expenses in a notebook or a free budgeting app like Rocket Money or YNAB. Seeing everything clearly gives you back a sense of control. Think about using a budgeting app like you would checking the weather before going outside. It might not change the forecast, but it helps you prepare.

• Create a realistic post-holiday budget.

Once you understand where you stand, create a short-term budget to help you move forward. Divide your spending into categories: essentials (like housing and groceries), debt payments, and discretionary expenses. 

Even if your budget is tight, look for one or two small adjustments that can free up extra dollars. For example, skipping takeout once a week or pausing unused streaming service subscriptions could add up to $50 or more a month. Small steps make big progress over time.

• Tackle debt step by step.

Debt can feel heavy, but structured repayment methods make it more manageable. Two common approaches include:

• The snowball method  

With this method, you focus on paying off the smallest debt first while making minimum payments on the rest. Then you gradually roll the money you were spending on each debt into paying off the next debt. Each small win builds motivation and momentum until you’ve paid off all or most of your debts.

• The avalanche method  

This method prioritizes paying off the debt with the highest interest rate first, while making minimum payments on all other debts. Using this method can help you save money on interest in the long term.

Neither method is right or wrong. Choose whichever feels most encouraging to you, or even combine the two. Remember that consistency matters more than perfection. According to Experian, the average U.S. credit card balance is over $6,700. If you’re carrying debts, you’re not alone, and every payment you make is a step toward freedom.

• Practice stress-relief strategies.

Money stress doesn’t just affect your bank account. It can also weigh on your body and mind. Research shows that financial strain is linked to higher rates of anxiety and depression. Common signs include sleepless nights, muscle tension or irritability. To ease the pressure, try simple calming practices like:

• Taking a 10-minute walk outdoors
• Practicing deep breathing or mindfulness meditation
• Journaling your feelings to release worry
• Calling a supportive friend or family member

These tools don’t erase financial challenges, but they may help you better manage the emotional side of stress so you can think more clearly about solutions.

• Limit comparisons and social pressure.

Scrolling through social media can make it seem like everyone else is financially comfortable, but appearances are often misleading. Overspending is common during the holidays even among those who look “put together.” Comparing yourself to others often fuels shame instead of motivation. 

Instead, practice healthy social media habits. For instance, shift your focus to your personal values. Ask yourself: “What matters most to me this year?” Whether it’s saving for a family trip or simply building peace of mind, your goals are more meaningful than keeping up appearances.

• Set gentle financial goals for the year ahead.

Rigid New Year’s resolutions can sometimes backfire. Instead, set small, achievable financial goals that feel encouraging, not punishing. Examples of such goals include:

• Saving $20 per week
• Paying one bill a few days early each month
• Cooking dinner at home twice a week instead of ordering in

Each of these small wins builds momentum and helps you regain confidence. Progress not perfection is the goal.

• Know when it’s more than money stress.

It’s important to recognize when financial stress might be connected to deeper mental health challenges. Feeling worried about money is not uncommon, but if you notice persistent hopelessness, frequent panic or loss of interest in activities you once enjoyed, it could be a sign of something more. Anxiety, depression and other mental health conditions often overlap with financial concerns. Seeking help is not a weakness. It’s a powerful step toward healing.

How Lightfully can help you address the mental health aspects of financial stress

At Lightfully, our supportive, licensed clinical experts focus on helping you deal with mental health conditions that may develop or worsen because of financial stress. Lightfully offers multiple levels of care including: 

• Residential Treatment
• Partial Hospitalization Program (PHP) (also called our Day Treatment Program)
• Intensive Outpatient Program (IOP)
• Virtual programs for adults in California, including our Virtual Partial Hospitalization Program (vPHP) and Virtual Intensive Outpatient Program (vIOP)

These programs are designed to meet adults at different stages of need, whether you require daily structure or flexible virtual support.

Lightfully’s Precision Care Model (PCM) is at the heart of every treatment plan. PCM is a personalized, evidence-based approach that draws from therapies such as cognitive behavioral therapy (CBT), dialectical behavior therapy (DBT), and acceptance and commitment therapy (ACT). This model addresses four key areas that often drive symptoms: emotions, thoughts, behaviors and relationships. Each client receives a treatment plan tailored to their needs, delivered with compassion and respect.

Lightfully is here to help you address financial stress-related mental health challenges

Financial stress is common after the holidays, but it doesn’t have to define your year ahead. By taking small, intentional steps, like setting a budget, practicing stress relief and focusing on what matters, you can reduce worry and regain balance. If your financial stress feels overwhelming or seems tied to deeper mental health concerns, support is available.

You’re not alone in dealing with mental health challenges brought on by financial stress, and you don’t have to navigate them alone either. Reach out to our Admissions Concierge Team now to explore the compassionate support Lightfully offers through our Precision Care Model. We’ll take the next steps together, toward the fullest, brightest version of you.