Taking Care of Yourself During the Holidays: Navigating Family, Overstimulation, and Expectations
The holidays can be a time of joy, connection, and tradition—but they can also bring stress, overstimulation, and emotional exhaustion. Between family dynamics, social obligations, travel, and financial pressure, it’s easy to lose sight of your own well-being. Prioritizing your mental health doesn’t mean you’re being selfish—it means you’re ensuring that you have the capacity to truly be present and intentional through the season.
1. Supporting Yourself in Family Dynamics
Family gatherings can stir up old patterns, unspoken tensions, or emotional triggers. Even when you love your family deeply, it’s normal to feel overwhelmed or uneasy in these settings.
Here are a few ways to care for yourself:
Set boundaries early. You can say no to conversations, activities, or events that drain you. A simple, “I’d rather not discuss that today” or “I need a little break” can go a long way.
Limit your exposure. It’s okay to attend for a few hours instead of the entire day—or skip certain gatherings altogether.
Ground yourself. Take short breaks to breathe, step outside for fresh air, or focus on something sensory (like holding a warm cup of tea) to stay centered.
Have an ally. If possible, coordinate with a supportive friend or family member who can help redirect conversations or check in if things feel tense.
2. Managing Overstimulation and Holiday Overload
Holiday environments—bright lights, crowded stores, loud music, and busy schedules—can overload your senses and nervous system.
Try these strategies to stay balanced:
Plan decompression time. Schedule quiet moments before or after social events. Give yourself permission to rest without guilt.
Stay connected to your body. Notice when your shoulders tighten, your breath shortens, or you feel “on edge.” These are cues to pause and reset.
Simplify your commitments. You don’t have to attend every event, bake every cookie, or find the “perfect” gift. Choose what aligns with your energy and values.
Create a sensory sanctuary. Use grounding tools like calming scents, weighted blankets, or soft lighting to soothe your system when things feel chaotic.
3. Caring for Your Emotional Well-Being
For many, the holidays can bring up feelings of grief, loneliness, or nostalgia. The “holiday spirit” can make it harder to navigate these emotions when everyone else seems joyful.
Here’s how to tend to your heart during this time:
Honor your feelings. You don’t have to force yourself to feel festive. Acknowledging sadness, frustration, or fatigue is a form of self-compassion.
Stay connected—but with intention. Reach out to people who feel safe and supportive. Whether it’s a friend, therapist, or online community, connection matters.
Revisit your routines. Regular meals, sleep, hydration, and movement can anchor your nervous system amidst seasonal changes.
Find meaning in your own way. Traditions can evolve. Create new ones that reflect where you are now—like a quiet walk on the Bosque in the beautiful NM fall, journaling, or volunteering.
4. Give Yourself Permission to Slow Down
The holidays often come with a sense of urgency—to give, to host, to perform. But your worth isn’t tied to productivity or perfection. Rest, joy, and presence matter just as much.
Take a breath. Check in with yourself. Ask, “What do I need right now?”—and honor the answer.
Remember: Supporting your mental health during the holidays isn’t about avoiding the season—it’s about moving through it with awareness, compassion, and choice. You deserve peace and grounding as much as anyone else. Need to process it out? Our trauma-informed therapists at Blue Fox are happy to be a safe, healthy place during this time. Are you located in New Mexico and in search of a therapist? Click on the link and send us a message! We would love to get you started! https://www.bluefoxnm.com/contact
