3 Therapist-Approved Tips for Surviving Holiday Stress
The holiday season often brings joy and connection, but it can also be a time of significant stress—especially when dealing with difficult family dynamics. Here are some therapist-recommended strategies to help you navigate the season with less tension and more peace.
Set Boundaries
Setting clear limits around your time, space and emotions is an essential skill for protecting your emotional well-being. Decide in advance how much time you are willing to spend at gatherings, and then stick to it. Practice responses ahead of time for uncomfortable situations that may come up, like, “I’d rather not talk about that.” Give yourself permission to step away if tensions rise. A short walk, time in a quiet space, or a quick deep-breath reset can help you re-center and return to the gathering with a calmer perspective
Be realistic about your holiday expectations--which are self-imposed and which are socially imposed? Pay attention if all the celebrations begin to feel more like obligations. If you are feeling overwhelmed and resentful, that is a big clue that it might be time to cut back. Letting go of the idea of a “perfect” holiday makes room for a more peaceful holiday. Remember, boundaries allow you to prioritize your needs without feeling guilty, as they help create a safe space for emotional health. Remember--a boundary isn't about changing another person's behavior, instead it is about controlling your reaction to it.
Prepare for Triggers
The holidays can be a stressful time with additional strain on schedules, finances, and of course, additional time with extended family. Being aware of your own emotional triggers ahead of time is important. First, try to identify your own triggers, and then plan coping mechanisms for them. For example, if you anticipate communication challenges with your extended family, try some grounding techniques like deep breathing or mindfulness ahead of time and even in the moment. Knowing what situations and behaviors upset you will allow you to respond intentionally rather than react impulsively.
Identify a few positives to help balance the triggers. What elements of the holidays do you enjoy? Are there specific events or traditions you are looking forward to? Staying present and focused on the things that are special can empower you to overcome the inevitable triggers.
Post-Gathering Support
Lean on trusted friends and a therapist before and after holiday events. Venting or seeking encouragement can help you feel less isolated and more empowered to handle these difficult moments. Make a space in your post-holiday schedule for essential decompressing activities, like journaling, a massage or a quiet night to yourself to process emotions and recharge after stressful interactions. Give yourself grace and compassion during this season especially, and offer it to those around you if you can as well.
The holidays can be challenging, but these strategies can help you navigate them with grace and resilience. Remember, prioritizing your well-being isn’t selfish—it’s necessary for enjoying the season in a way that feels authentic and manageable.
If you or a loved one need extra support around the holidays, the therapists at Wasatch Family Therapy are ready to stand beside you and support you. Schedule your initial appointment by texting or calling 801.944.4555 or filling out this form.
