Navigating the Holiday Season
The approaching holiday season–often idealized as a time of joy and togetherness–can be a challenging period for many. The pressure to meet expectations, the added financial stresses of the time, as well as the emotional complexities of family can take a toll on mental health. A 2023 American Psychological Association survey found that 31% of men and 44% of women reported heightened stress due to the holiday season. While increased stress may be unavoidable, there are some steps you can take, with the aid of therapy, to improve your overall well being during this time.
Understanding and Managing Emotions
The first step to navigating the stress of the holiday season is to acknowledge the emotions that may be coming up for you. Especially in the midst of family, our emotional responses may be so ingrained that it takes us a bit of work to understand what we’re feeling, let alone why. Are you feeling anxious, stressed, angry, overwhelmed? Are you dreading family gatherings or feeling pressured to participate in certain traditions? Before assessing how you want to manage your feelings differently this year, it’s important to first recognize that they’re there, and a bit of why you may be feeling these things.
A therapist can help you identify and process these emotions, and for this acute period, work with you on potentially utilizing behavioral and mindfulness techniques to help you stay more grounded than you have been able to before, and respond to the challenges that arise with more clarity and calmness.
Setting Healthy Boundaries
Though easier said than done, setting boundaries is crucial for maintaining your mental health during the holidays. This might involve limiting your time with certain family members, declining invitations to events despite feelings of guilt or obligation, or simply ensuring that you schedule time for yourself, either alone or with friends and others who help you feel most like yourself.
While this is something you can do on your own, you may also find yourself wanting to use therapy time to explore what types of boundary-setting feel most feasible and supportive for you. Therapy can also be a place to explore why setting boundaries feels difficult for you to do, as well as to navigate conflicts or resistance you may feel from others as you begin to do so.
Practicing Self-Care
While the term “self-care” may be saturated at this point, it really is essential to find time to give yourself some additional care during a stressful holiday season. This could look as simple as ensuring you are allowing yourself guilt-free time to do things you enjoy–reading, engaging with friends, zoning out with a new show. Maintaining your therapy routine during this time may also be important, as processing difficult family dynamics, including understanding your own triggers around family more, is also a form of self-care.
