Therapeutic Tools for a Stress-Free Holiday Season
While the popular portrayals of the holiday season often evoke feelings of warmth, joy, and familial bonds, it’s crucial to recognize that for many individuals, the holidays can also be a challenging period. This includes those who feel overwhelmed, anxious, lonely, or depressed, even amid loving families. It’s essential to validate these feelings and remember that you are not alone in experiencing them. Fortunately, there are therapeutic tools available that can provide support during this time, helping to ease the emotional burden and foster a healthier mindset.
On a brighter note, if you’re reading this, it signifies that you’ve successfully navigated the beginning of the holiday season, particularly the often-stressful Thanksgiving holiday. As my Micmac family humorously refers to it, “Thanks-taking” can be a real test. So, let’s take a moment to congratulate ourselves on making it through!
This acknowledgment is important not just for you but for all of us who face these seasonal challenges together.
Regardless of how you experienced Thanksgiving this year, you are now on the other side, facing the reality of the holiday season that includes the constant stream of Christmas carols, which can be a reminder of the approaching December 25th celebrations, regardless of your personal beliefs.
Following closely behind is New Year’s, which can often exacerbate feelings of inadequacy, especially regarding the resolutions we make but struggle to keep. This seasonal transition can stir up a lot of emotions.
This year, I am stepping in as your virtual therapist to remind you:
Break Free from Emotionally Disruptive Holiday Traditions and Embrace New Healing Practices
Let’s actively cultivate resources and implement therapeutic strategies that allow us to engage with the present moment, rather than feeling trapped in the cycle of societal expectations and norms that have historically burdened us.
For instance, the stark contrast between the holiday season, which emphasizes indulgence in food, and the subsequent focus on dieting and weight loss can create feelings of confusion and disorientation. This disconnection can, at times, feel overwhelming or even triggering for many.
Before we delve deeper into these strategies, I want to emphasize that I approach this topic without judgment. I fully recognize that even as a therapist and body activist, I too can struggle with these feelings. It’s a common human experience, and acknowledging it is the first step towards transformation.
So, it’s time to say a heartfelt “goodbye” to feelings of impostor syndrome and self-doubt, and instead, let’s welcome these five therapeutic tools designed to help you thrive throughout the holidays!
Therapeutic Tool 1. Prioritize Personal Space When Necessary
During the holidays, there tends to be a multitude of unspoken family dynamics that can impact how we feel physically and emotionally. If you are still deciding how to spend your holiday time, I encourage you to take a moment to reflect on your emotions surrounding these choices.
Are you genuinely excited to visit family, or do you feel obligated? Can you envision creating a new holiday tradition that resonates with you?
It’s crucial to assess any unspoken “rules” that may dictate your ability to claim your space. Is this something that your family encourages, or have you been conditioned to shrink yourself?
Reflect on past experiences where you felt pressured to conform—whether through modest dressing, holding back your opinions, or minimizing your presence. How does this affect your physical sensations and emotional responses when around family?
By cultivating awareness of how you feel about taking up space during the holidays, you create an opportunity to better understand your needs and find ways to fulfill them. This season, I invite you to EMBRACE YOUR SPACE! Live fully and authentically. Allow yourself to experience a sense of expansion and openness, whatever that means for you.
Perhaps it’s about indulging in that extra slice of pie or recognizing that the space you crave may exist outside of your family gatherings.
Whatever your definition of taking up space, honor it wholeheartedly.
Therapeutic Tool 2. Establish Your Own Energetic Safe Bubble
The holidays are often rife with unspoken rules and energy dynamics that we inherit from our families and society. The collective energy in a gathering can manifest in various ways: tension, joy, anger, or even judgment. Recognizing that the energy you feel is not yours but a projection from others can be incredibly liberating.
This holiday season, I encourage you to adopt the affirmation: “Their energy is theirs. My energy is mine.” Utilize this mantra frequently to reinforce your sense of self amidst external pressures.
Additionally, visualize creating an energetic safe bubble that protects you from emotional drainers, particularly during potentially triggering events. It’s beneficial to engage in this visualization before attending holiday gatherings that may evoke discomfort.
Take some quiet moments to envision what this protective bubble looks and feels like for you. For instance, I envision a vibrant, ever-shifting orange energy surrounding me. Find a tangible representation of this bubble that you can carry with you during this season.
Personally, I rely on essential oil sprays and certain crystals for this purpose.
The objective is to enable yourself to deflect negative comments—like when Aunt Linda remarks that you “don’t really need to eat that”—by imagining those words bouncing off your protective bubble, allowing you to maintain your emotional equilibrium.
Therapeutic Tool 3. Embrace Your Right to Set and Maintain Boundaries
The concept of a “safe bubble” beautifully illustrates the importance of boundary-setting. Even in the face of forced holiday joy, it is entirely acceptable to say no and to advocate for your needs.
We are entitled to explore how we wish to spend our time during this festive season. However, it’s important to note that our loved ones may need guidance to understand and respect our boundaries. This can be achieved through modeling behavior or direct communication of our needs and beliefs.
Therapeutic Tool 4. Identify and Nurture an Ally Within Your Holiday Circle
Whether you celebrate with your biological family, chosen family, or a combination of both, being part of a larger gathering can sometimes feel overwhelming. It’s common not to feel entirely safe with every attendee at a holiday gathering, and that’s perfectly okay.
Select one trusted ally who will also be present, to serve as your support system during these gatherings. This mutual support can be incredibly beneficial.
Consider having an open discussion beforehand to develop a “plan B,” establish a “bathroom break signal,” or create a safe word or gesture that signifies, “I need support right now.”
Additionally, you might agree on a physical signal, like a hug or a hand squeeze, that can help ground you when feeling overwhelmed. Remember, there are no right or wrong answers—only what feels supportive and nourishing to your mind and body.
Having an ally can reassure you that you’re not alone, even when anxiety tries to convince you otherwise.
Therapeutic Tool 5. Stay Grounded and Connected to Your Body
As a somatic therapist, I emphasize the importance of being aware of the mind-body connection, particularly during times when emotional triggers are heightened, such as the holiday season. Staying attuned to your body’s sensations, emotions, and thoughts is an essential form of self-care.
When feelings of overwhelm or dissociation arise, reconnecting with your body can serve as a grounding technique, guiding you back to a place of safety amidst the potential chaos of holiday gatherings.
Regardless of which therapeutic tools you choose to implement during this holiday season, remember that creating new, supportive traditions is a powerful step toward fostering resilience and emotional well-being.
I understand that navigating the holiday season isn’t easy, but I have faith in our collective ability to overcome challenges. I believe in your inner strength and resilience!
What therapeutic tools do you use to navigate the complexities of the holiday season?
