The holiday season is often portrayed as a time of magical joy, connection and celebration. However, for many women, it can also bring about stress, anxiety and overwhelming emotions.
As a mental health professional and the founder of West Michigan Psychological Services, I understand the importance of prioritizing mental wellness during this time of year. Balancing holiday celebrations with self-care is essential for women to maintain a healthy mindset. Here are some insights on how to enjoy the festivities while taking care of your mental health, along with strategies for setting healthy boundaries with family.
THE IMPORTANCE OF MODERATION
The first step to a balanced holiday experience is understanding the concept of moderation. It’s easy to get caught up in the whirlwind of parties, gift-giving and family gatherings. While these activities can be enjoyable, overcommitting can lead to an empty bank account and burnout. This year, I encourage you to be mindful about what you commit to on your holiday calendar.
Consider which events are meaningful to you and which feel more like an obligation. It's really OK to decline invitations that don’t resonate with your values or interests! (I promise, you don’t need to feel guilty about saying no!) By prioritizing quality over quantity, you can focus on what matters, allowing yourself to engage fully in the celebrations you choose to participate in and purchase gifts for the people in your life that mean the most.
PRIORITIZE SELF-CARE
Self-care should be a non-negotiable part of your holiday routine. As the season's pressures kick in, carving out time for yourself is essential. Whether it’s taking a quiet moment to meditate, going for a walk in nature, or indulging in a favorite hobby, prioritize activities that recharge your spirit.
My best self-care tip: Commit to doing at least one self-care activity each day during the holiday season, starting the week of Thanksgiving. A self-care activity could be as simple as a 10-minute mindfulness exercise or as “extra” as a spa day; the key is to ensure you take time to relax and unwind—even though the hustle and bustle are in full swing.
RECOGNIZE PERSONAL LIMITS
One of the most crucial aspects of maintaining mental wellness during the holidays is recognizing your personal limits. As women, we know it’s easy to feel pressure to meet everyone’s expectations. Cooking elaborate meals, decorating the house, or hosting gatherings might be activities others expect just because you’ve always done them in the past. However, pushing yourself beyond your limits can lead to resentment and burnout.
Take a moment to reflect on your capacity during this busy time. Are you feeling overwhelmed? Are there tasks that you can delegate to others or simply choose not to do? Communicate your needs to your loved ones and set realistic expectations. Remember, saying “no” or asking for help is OK!
SET HEALTHY BOUNDARIES WITH FAMILY
Family dynamics can become particularly pronounced during the holiday season. Family gatherings can be joyful and fun, but they can also bring on stress, especially if unresolved conflicts or differing opinions exist. Establishing healthy boundaries can be a powerful tool to protect your mental health and ensure a positive holiday experience, giving you a sense of empowerment and peace.
Here are some strategies for establishing boundaries with family during the holidays:
Communicate Clearly: Before the holiday gatherings, communicate your intentions and any boundaries you want to set with family members. Be honest about your feelings and needs, and do so respectfully.
Plan for Difficult Conversations: If you anticipate challenging discussions or interactions, prepare yourself mentally. Consider what you want to say and how you want to respond. Thinking about it in advance can help you navigate difficult conversations with grace and class.
Designate Time for Yourself: If family gatherings are overwhelming, schedule breaks for yourself during these events. Excuse yourself for a few minutes to take a walk or practice some deep breathing to recharge and maintain your composure.
Stick to Your Limits: Stay firm in your boundaries. Don't hesitate to excuse yourself and exit the room if a conversation or situation becomes too heated. Remember that prioritizing your mental health is valid! It’s perfectly acceptable to step away when things feel uncomfortable or too volatile.
Focus on the Positive: Try to focus on the aspects of the holidays that bring you joy even in the chaos. Find ways to connect with loved ones, enjoy delicious food, participate in family traditions and cultivate a mindset of gratitude.
EMBRACE GRATITUDE
We’ve all heard this before, but it’s really true! Cultivating an attitude of gratitude can significantly enhance your holiday experience! Take time each day to reflect on what you are thankful for—like a warm cup of coffee in the morning, a thoughtful text from a friend or a pretty sunset.
Gratitude shifts your focus from what’s stressful to what’s positive, fostering a sense of hope and contentment. Consider keeping a gratitude journal during the holiday season to jot down things you appreciate daily. This practice can be a powerful reminder of the good things in your life.
SEEK SUPPORT
Lastly, if you find the holiday season particularly challenging, remember that it's OK to seek support. Talking to a trusted friend, joining a support group, or working with a mental health professional can give you the tools and perspective to navigate the season more effectively. You’re not alone on this journey! More people struggle during the holidays than you may think, and reaching out to a friend might just be what they need, too.
I encourage you to prioritize your mental wellness during the holidays. By practicing moderation, engaging in self-care, recognizing your limits, and setting healthy boundaries, you can enjoy the festivities and nurture your well-being. Remember: it’s OK to put yourself first!
Let’s embrace the holiday season with intention, gratitude and a commitment to mental health. Wishing you a joyful and balanced holiday season!
For more information and mental wellness support, please visit wmps.net. With four locations to serve you along the Lakeshore in Holland, Hamilton, Grand Haven and Norton Shores, our therapists are here to help you heal from the inside out.
Written by Dr. Leslie Roberts, Ph.D., LP, LPC, CEO & Clinical Psychologist.
Courtesy of West Michigan Psychological Services.
