A Therapist's Guide to Coping with Holiday Stress

​The holiday season often brings a mix of joy and stress. For many, it’s a time to reconnect with loved ones, celebrate traditions, and reflect on the year. But it can also be overwhelming, especially if you're navigating trauma, anxiety, or relationship challenges. At The Feeling Space, a California-based psychotherapy group practice, we specialize in helping individuals and families manage these complexities and find balance in their lives.
Here’s a guide to understanding holiday stress and strategies to cope effectively, ensuring the season feels more joyful and less draining.

​Why Are the Holidays So Stressful?

While the holidays are often portrayed as cheerful, they can also amplify stress due to:

• Unrealistic Expectations: Pressure to create the "perfect" holiday experience can be exhausting.
• Financial Strain: Gift-giving, travel, and events can strain budgets.
• Family Dynamics: Reuniting with family can bring up unresolved conflicts or difficult emotions.
• Overloaded Schedules: Balancing work, social obligations, and personal needs can feel impossible.
• Loneliness or Grief: The season can highlight feelings of loss or isolation.

If any of these resonate with you, know that your feelings are valid and you’re not alone.

Practical Strategies to Cope with Holiday Stress

1. Set Realistic Expectations
   Remember, perfection isn’t the goal. Focus on what truly matters to you and let go of unnecessary pressure. Simplify where you can, whether it’s opting for smaller gatherings or giving heartfelt but simple gifts.
   
2. Create a Budget
   Financial stress can be a significant source of anxiety during the holidays. Set a budget that feels manageable and stick to it. Emphasize thoughtful, non-monetary gestures over expensive gifts.
   
3. Prioritize Self-Care
   
   • Schedule downtime to recharge.
   • Maintain regular routines, such as exercise or mindfulness practices.
   • Limit alcohol and sugary treats, which can exacerbate anxiety or low moods.
4. Set Healthy Boundaries
   
   • Politely decline events or obligations that feel overwhelming.
   • Communicate openly with family about your needs and limits.
5. Acknowledge and Process Emotions
   It’s okay to feel sad, anxious, or nostalgic during the holidays. Give yourself permission to process these emotions and seek support from trusted friends, family, or a therapist if needed.
   
6. Practice Gratitude
   Shift your focus to moments of connection, kindness, and joy. Keeping a gratitude journal can help you stay present and grounded during hectic times.
   
7. Seek Support When Needed
   If the holidays feel unmanageable, reaching out to a therapist can provide invaluable tools and insights.
   

​Navigating Relationships During the Holidays

Relationships often come under strain during this season. To foster connection and minimize conflict:

• Focus on Communication: Express your feelings calmly and listen actively to others.
• Practice Empathy: Remember, everyone may be dealing with their own holiday stress.
• Take Space When Needed: If emotions run high, stepping away briefly can prevent escalation.

​How Therapy Can Help During the Holidays

At The Feeling Space, we understand how the holiday season can heighten existing challenges, particularly for those dealing with trauma, anxiety, or relationship struggles. Our skilled therapists, trained in modalities like EMDR, Brainspotting, IFS, DBT and Gottman Therapy, can help you navigate the season with greater ease and resilience.

​Looking Ahead: Planning for a Stress-Free Holiday

The holidays don’t have to be perfect to be meaningful. By setting realistic expectations, prioritizing self-care, and seeking support when needed, you can create a season that feels authentic and fulfilling.
If you’re ready to explore how therapy can support you during the holidays or year-round, contact The Feeling Space today. Together, we can help you move toward a calmer, more joyful season