The holiday season can be a time of joy and connection, but for many, can create waves of stress and disruption.
Holidays can be hard on our mental health due to a wide variety of reasons: increased expectations for perfection, feelings of loneliness or isolation, financial strain, and family dynamics that may trigger stress. The overstimulation from crowds and events, disruption of routines, inaccessibility to reliable coping resources, and nostalgia or grief from past experiences can also contribute to anxiety. Additionally, heightened substance use and the pressure of social comparison through social media further complicate mental well-being during this time.
Preparation can be the key to successfully navigating the holiday season. As a Buddhist therapist, I often draw on the principles of mindfulness, compassion, and acceptance to help manage this seasonal strain. Here are some tips to navigate the holidays with a sense of peace and balance:
1. Practice Mindfulness
Mindfulness is about being present in the moment without judgment. During the holidays, take a few moments each day to pause, breathe, and center yourself. Try focusing on your breath for just a few minutes. Utilize mindfulness regularly to lower baseline daily stress levels or as a coping tool in response to the chaos of the season. This simple practice can ground you and help you respond to stressors more calmly. If you would like to learn some specific Mindfulness techniques, try our FREE Online Course for Anxiety.
2. Set Realistic Expectations
Holidays often come with high expectations—whether it’s perfect gatherings, elaborate meals, or heartfelt gifts. Recognize that things don’t always go as planned. Embrace imperfection and remind yourself that it’s okay if everything isn’t picture-perfect. Allow space for spontaneity and simplicity and regularly take time to reflect on your expectations. Are they still relevant? Do they need adjustment? The Buddha spoke often about the peace that comes from letting go of our expectations and not clinging to what we think we want.
If you let go a little you a will have a little peace; if you let go a lot you will have a lot of peace; if you let go completely you will have complete peace. ” - Ajahn Chah
3. Cultivate Compassion
Practice attempting to extend care and kindness not only to others, but more importantly to yourself. The holidays can evoke feelings of loneliness, sadness, or anxiety. Acknowledge these feelings without judgment and resist the temptation to compare yourself to others. Everyone's path is unique, and what works for someone else may not work for you! Instead of criticizing yourself for feeling this way, practice self-compassion. Speak to yourself as you would to a friend who is struggling. Write yourself a letter from their perspective; what would it say?
4. Create Boundaries
It’s important to know your limits. If certain gatherings or events are overwhelming, it’s okay to decline invitations or leave early. Communicate your needs and intentions to your loved ones to the extent that you feel comfortable. Remember that being honest about your availability or preferences can help manage others' expectations and reduce misunderstandings or unnecessary conflicts or confusion. Setting boundaries is a form of self-care and allows you to show up to the best of your ability and mitigate regressions of your own well-being. My old meditation teacher used to say something to the effect that forgiveness might mean letting someone back into your heart, but it doesn’t have to mean letting them back into your home.
5. Embrace Gratitude
Practicing gratitude during the holidays can be a powerful mindset shifter making you more resilient in the face of stress. By shifting your focus from stress to appreciation, you enable yourself to become unburdened by some of the noise of the holiday season and appreciate the holiday cheer that is there too. Take time each day to reflect on what you are grateful for or consider keeping a gratitude journal where you jot down a few things each day that bring you joy or make you feel thankful. Share your gratitude with others through heartfelt notes or expressions of thanks, to strengthen relationships and foster connection.
Incorporating gratitude rituals into your holiday traditions, such as sharing what you’re thankful for at meals, can create a warm atmosphere. Remember to acknowledge any challenges you face during this time, as accepting mixed emotions can deepen your appreciation for the joyful moments. Gratitude does not mean shutting out or ignoring difficulties! By focusing on gratitude, you can create a more meaningful and fulfilling holiday season.
6. Engage in Acts of Kindness
Helping others can be a powerful way to lift your own spirits. When you perform a kind deed—whether it’s helping a neighbor, volunteering, or simply offering a compliment—you not only uplift others but also create a positive feedback loop for yourself. Acts of kindness can trigger the release of feel-good hormones like oxytocin and serotonin, which can reduce stress and anxiety. Additionally, connecting with others through kindness fosters a sense of community and belonging, reminding you that you’re part of something bigger. So, whether big or small, try to incorporate acts of kindness into your daily routine; it can make a meaningful difference in your mood and overall outlook on life. These actions can foster a sense of connection and purpose during a season that can sometimes feel isolating.
“We will develop and cultivate the liberation of mind by lovingkindness…” - The Buddha
7. Prioritize Self-Care
Amid the hustle and bustle, don’t forget to take care of yourself. Reflect on what you need to feel balanced and happy during the holidays. Consider how the holidays might impact the habits and resources your rely on to maintain your own wellness and supplement them where they might be lacking. Make time for activities that recharge you, whether that’s reading, exercising, meditating, or spending time in nature. Prioritizing self-care can enhance your resilience and enable you to enjoy the holiday season more fully.
Conclusion
The holiday season doesn’t have to be a source of stress. By incorporating mindfulness, compassion, and self-care into your routine, you can create a more balanced and enjoyable experience. Remember that it’s okay to seek support when you need it, whether through friends, family, or mental health professionals. Embrace the season with an open heart, and allow yourself to find peace amid the hustle and bustle.
Start Working with A Buddhist Therapist in Asheville, NC
Online trauma therapy in North Carolina can help you manage the stressful holiday season. Whether you're navigating family dynamics, coping with loss, or managing seasonal anxiety, a buddhist therapist can provide support and strategies tailored to your needs. Don’t hesitate to seek help; taking this step can lead to a more fulfilling and peaceful holiday experience. Remember, your mental health matters, and you deserve to feel your best during this special time. Take the first step with our team of caring therapists with Strive On Counseling today by following these simple steps:
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Other Services Offered by Strive On Counseling
At Strive On Counseling, we understand that anxiety and depression are just one part of a larger picture of mental health. That’s why we offer a range of mental health services designed to support your overall well-being. In addition to online trauma therapy, our services include individual counseling, anxiety treatment, EMDR trauma therapy, therapy for men’s issues, mindfulness practices, Buddhist counseling, Cognitive Behavioral Therapy (CBT), and teletherapy/online therapy. Some other resources we offer include guided meditations, a list of books and other useful resources, and online courses. If you would like more information about any of these services, please don’t hesitate to reach out and start your therapy journey in North Carolina today!