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When you take a step outside, you will quickly observe that the tree leaves have turned and faded, and the once warm and breezy air is now chilly and crisp. If you go to the store, you are almost guaranteed to find a perfectly color coordinated set of dinner plates that reads, “Thankful for You”, or a perfectly sculpted holiday tree with string lights a few aisles away. These are typically tell-tell signs that we have officially entered the holiday season. While this time of year brings excitement to some, it also evokes feelings of apprehension for others. The holiday season can present its own set of challenges whether you are celebrating with family and friends or embracing the holidays alone. Either way, you should be prepared to approach the holiday season with one thing in mind – maintaining your mental and emotional well-being. Here are a few tips on navigating the holiday season: Breathe. First thing first, remember to BREATHE. When we experience emotional disruptions, we can also experience symptoms of stress, sadness, or anxiety that lead to changes within our breathing patterns. Focusing on breathing can assist in lowering your heart rate and/or blood pressure. A simple fix to regulating your breath is to practice intentional box breathing. Box breathing is a deep breathing technique that can help with relaxation, grounding, and recentering. Here’s how to do it: Inhale slowly through your nose for a count of four seconds, hold your breath for a count of four seconds, exhale slowly through your mouth for a count of four seconds, and hold your breath again for a count of four seconds. Repeat this sequence as many times as you would like. Prioritize. The holiday season can create a sense of pressure to hustle and bustle to make every dinner and party for the sake of pleasing everyone who invited you. Let this be your reminder: YOU CANNOT BE EVERYWHERE AT THE SAME TIME. It is crucial to prioritize both your to-do list and personal itinerary this holiday season. To do this, you must consider your limits. Ask yourself, “What do I have the capacity to do without overextending myself?” You may be able to attend one or two events and that is okay. Embrace Connection. If you are anxious about spending the holiday season alone, find creative ways to embrace connection. If you do not live close to your family and friends, schedule time for a video or phone call. You can also embrace the community around you by volunteering. Identify local shelters and agencies in need of volunteers to serve during the holidays. Not only will you experience a sense of connection, you will also have the opportunity to give back. Afterall, the holiday season is about giving, not receiving. Boundaries, Babe. The best thing for any relationship, whether it be a friend or family member, is boundaries. Boundaries not only protect you and your energy, but they also protect the energy of those connected to you. The beautiful thing about boundaries is that there is no set blueprint for how they sound look or sound – you get to create them for yourself. Reflect on your previous holiday seasons and identify boundaries you wish you would have set in place back then. Are there certain topics you would like to keep off the conversation list? Are there certain games you absolutely do not want to play? Is there a dish you do not have the time and energy to cook? Create a boundary for it! After you create the boundary, set it. This could sound like, “I do not have enough time to make a main dish. However, I can bring a side dish or bring a dessert.” Easy Escape. Intimate family gatherings and holiday social settings may increase the risk of you feeling overstimulated and/or socially fatigued. If you know that spending time in certain environments will create a sense of unease, proactively create your exit strategy prior to the event. Identify a few ways to remove yourself from the environment or situation to give yourself time to take a break and breathe. If you find yourself hosting, identify a “safe space” within the home that is off limits to everyone. Utilize this space to slip away and take some time to regroup and recenter before rejoining your guests. Jot it Down. The joys and stress of the holiday season can consume a large amount of mental space and energy. It is important to set aside intentional time to sit with yourself to identify and explore your feelings. One way to do this is by journaling. Writing down your thoughts gives you the opportunity to separate yourself from your thoughts in a way that creates increased mental space and decreased levels of stress. Set aside a few minutes at the end of each day to write down whatever comes to your mind. Treat Yo’self. The biggest treat you can give to yourself is the gift of self-care. While we have glamorized the practice of self-care, you must remember that self-care is not limited to a trip to the masseuse or a visit to your favorite nail salon for a fresh manicure and pedicure. The essence of self-care is to engage in intentional practices to care for your physical, mental, and emotional health. Self-care can be as simple as putting on your favorite lotion or lighting your favorite candle after a long day. During this holiday season, be mindful of small and practical self-care activities to engage in when experiencing higher levels of emotional distress or discomfort. Make the effort to engage in these practices on a routine basis without feeling guilty for taking care of yourself. Be Grateful. Lastly, practice gratitude. Looking at the glass as half full is not an error proof way to improve things. However, focusing on what is going right can decrease the stress and anxiety you may experience about the things that may go wrong. At the end of each day, utilize your journal to note three to five things you were thankful for during the day. Above all, the holiday season happens once a year and only last for a few weeks. Let this holiday season consist of doing things that help you feel good and centered. Be gentle with yourself and others when experiencing stress or discomfort this holiday season. While these tips do not serve as a quick fix for the complete elimination of holiday stress, they serve as proactive measures to managing the stress and eliminating its possible effects. If you believe you are in greater need of assistance with navigating the holiday season, you may also seek emotional support by going to a mental health clinician. As seen in November/December 2024 print issue of Woman to Woman Magazine. Read more about Kaylyn here.
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