By Dr. Jessica Pae, Psy.D
Navigating the Holidays: A Mental Health Professional's Guide
During the holidays there is an expectation for it to be filled with joy and celebration. However, for many, it can be a difficult time filled with stress, anxiety, sadness and even grief. Here are some practical tips to help you navigate the holiday season.
1. Set Realistic Expectations
The holidays often come with high expectations for everything to be perfect—the meals, the decorations, the gatherings. Remember, perfection is neither attainable nor necessary. Set realistic goals for yourself and others. Good enough is okay. Saying no to things that are overwhelming is okay too!
2. Prioritize Self-Care
Don’t forget to take time for yourself in the midst of the hustle and bustle. Make time to do activities that bring you peace and joy that will restore you. Small acts of self care can help you recharge and stay emotionally regulated and manage stress is a healthy way.
3. Manage Family Dynamics
Family gatherings can be a source of joy, but they can also bring stress. Before attending events, consider setting boundaries and preparing responses to potential triggers. If conversations turn tense, give yourself permission to step away or change the subject. It’s normal to have a rupture or fight with someone you love but just remember to repair.
4. Plan Ahead for Financial Pressures
Gift-giving and holiday expenses can strain budgets. Instead of focusing on material gifts, consider creative and meaningful alternatives like shared experiences or letters/notes.
5. Acknowledge and Validate Your Feelings
The holidays can bring up complex emotions, especially if you’re grieving, lonely, or experiencing change. It’s okay to feel sad or nostalgic. Give yourself space to process these emotions and consider reaching out to a trusted friend, family member, or therapist for support.
6. Practice Gratitude
Focusing on gratitude doesn’t mean ignoring challenges; rather, it’s about noticing and appreciating the good moments. Create a daily gratitude practice, such as jotting down three things you’re thankful for. This simple habit can improve mood and manage stress.
7. Stay Mindful of Physical Health
Physical health and mental health are deeply interconnected. Aim to maintain a balanced routine of nutritious eating, regular exercise, and sufficient sleep. While indulgences are part of the holidays, balance them with activities that nurture your body and mind.
8. Create New Traditions
Consider creating new ones that bring joy and meaning. Whether it’s volunteering, hosting a low-key gathering, or spending time in nature, find activities that resonate with you and your loved ones.
Holidays can be stressful so remember to be kind to yourself and those around you. Practice being gracious and compassionate when things do not go as planned. Holidays do not have to be perfect to be meaningful. By setting boundaries, practicing self-care, and embracing imperfection, you can navigate this season with greater ease and authenticity. If the holiday season feels particularly overwhelming, don’t hesitate to reach out to us at
Restoration Psychology. We are here for you with many
licensed counselors and
psychologists ready to serve you in the greater Denver Metro area.