Mental Health and Family: Holiday Edition
The holiday season can be a time of joy and connection, but for many, it also brings stress, especially when navigating family dynamics complicated by trauma or disrupted relationships. Preparing in advance, setting healthy boundaries, and prioritizing self-care are key strategies to manage mental health during this time. Below are practical tips to help you approach the holidays with resilience and confidence.
Prepare in Advance
Preparation can help you feel more grounded and in control:
Set Realistic Expectations: Reflect on past holiday experiences and identify patterns that have caused stress or discomfort. Adjust your expectations to align with what feels manageable and realistic this year.
Plan Your Schedule: Creating a clear plan can help to reduce your level of anxiety, especially about the unknown. In order to do so, you can map out the different gatherings you plan to attend. Make sure to leave room for downtown, grounding, and/or self-care.
Establish Your "Why": Clarify your personal goals for the holiday season. Are you prioritizing connection, rest, or something else? Knowing your "why" can guide your decisions and interactions.
Establish Healthy Boundaries
Boundaries are essential when navigating challenging family dynamics:
Decide in Advance What’s Non-Negotiable: Identify what behaviors or topics you’re unwilling to tolerate, such as discussions about politics, unsolicited advice, or comparisons.
Communicate Clearly: Let family members know your boundaries ahead of time when possible. For example, you might say, “I’m looking forward to seeing everyone, but I’d prefer not to talk about [specific topic].”
Plan Your Exit Strategy: If your surroundings become overwhelming, plan a graceful way to step away, such as excusing yourself to take a walk or leaving the gathering early.
Tools to Cope
Even with preparation, challenging moments may arise. Here are tools to help you stay grounded:
Practice Mindfulness: Use deep breathing, grounding techniques, or mindfulness apps to manage anxiety in the moment. For example, the 5-4-3-2-1 technique (naming five things you see, four you feel, etc.) can help anchor you in the present.
Lean on Your Support System: Reach out to trusted friends, partners, or a therapist before and after gatherings. Sharing your feelings can provide validation and relief.
Prepare Responses: Anticipate triggering questions or comments and practice neutral responses, such as, “I’d prefer not to talk about that right now.”
Prioritize Self-Care
Your well-being is paramount, especially during a season that can demand much of your energy:
Stick to Your Routine: Maintain regular sleep, exercise, and eating habits as much as possible. Consistency can provide a sense of stability.
Schedule Time for Joy: Engage in activities that uplift you, such as reading, journaling, or watching your favorite movies.
Practice Self-Compassion: Acknowledge your feelings without judgment. It’s okay to feel sad, frustrated, or overwhelmed.
Additional Considerations
Limit Substance Use: Alcohol or other substances can sometimes intensify emotional distress. Be mindful of how these affect your mood and interactions.
Create New Traditions: If old traditions feel too painful, start fresh with activities that bring you joy and peace.
Know When to Say No: It’s okay to decline invitations or opt out of gatherings that feel too taxing.
When to Seek Professional Help
If the holidays feel overwhelming or exacerbate unresolved trauma, consider reaching out to a therapist. Therapy offers a safe space to not only process your feelings, but it offers an opportunity to develop tailored coping strategies.
Navigating the holidays with family, particularly in the context of trauma or disrupted relationships, can be challenging but not insurmountable. With thoughtful preparation, clear boundaries, and a commitment to self-care, you can create a holiday experience that prioritizes your mental health and emotional well-being.
Let’s Connect
For more information, please check out my HOME PAGE. Or, if you are ready to start therapy, please feel free to CONTACT ME [or] SCHEDULE NOW!
About Alexis Verbin, LCSW, LICSW
Alexis Verbin is the founder of Wellcore Healing and a licensed therapist specializing in anxiety, self-esteem, imposter syndrome, perfectionism, grief, and stress. She empowers high-achieving individuals, female executives, business owners, overwhelmed moms, and young adults to thrive through personalized, evidence-based therapy.
Online Therapy Services
Alexis offers online therapy for residents of Colorado, Massachusetts, Vermont, and Florida. With a focus on mental wellness, she uses techniques like Cognitive Behavioral Therapy (CBT), Acceptance and Commitment Therapy (ACT), and Mindfulness to support her clients. Whether you're in Denver, Boston, Burlington, or Clearwater, Wellcore Healing provides compassionate, evidence-based support wherever you are.
For more information: Therapy | Online Therapy | Therapy Approach
