Surviving the Holidays When You’re Already Overwhelmed
The holidays are sold to us as a time of joy, but for many, they bring added stress. If you’re already carrying stress, emotional load, or trauma, navigating family expectations, toxic relationships, and financial pressures can feel overwhelming.
Here’s a trauma-informed guide to survive the season without losing yourself.
Key Strategies
Give yourself permission to feel
You don’t have to be cheerful. Stress, fatigue, or frustration, including feelings triggered by family or financial pressures, are normal and valid. Give your self space to feel what you are feeling and not feel badly for not being in the “Christmas Spirit”.Set boundaries early
Limit visits or calls from toxic relatives. You can choose to leave or set timelines based on what you need.
Protect quiet time and safe spaces
Say: “I need to step away for a few minutes” or “I’m not able to contribute financially this year”
Build a sensory-safe plan
Headphones, quiet space, or small grounding rituals
Warm clothing, favorite foods, comforting textures
Plan breaks from overstimulating environments
Choose connection, not obligation
Choose to spend time with people who feel safe and nurturing
Say no to gatherings that trigger anxiety or conflict
Prioritize your mental and emotional well-being over expectations
Plan for grief or unmet expectations
Holidays can highlight losses, family conflict, or financial strain
Use small rituals: lighting a candle, journaling, or private reflection
Accept that imperfect holidays are okay; self-compassion is the goal
Work to recognize what is showing up for you and try journalling what shows up
Talk to someone that you feel comfortable sharing with
Include small comforts
Short walks, favorite drinks, small treats
Celebrate small victories and micro-moments of joy
Track your energy and respect limits
Watch your favourite movies, listen to your favourite holiday songs, and engage in the traditions that make you feel connected
