Coping Ahead for the Holidays: Practical Tips to Prepare for a Calm and Joyful Season
- Katie Dufour
- 3 days ago
- 3 min read
The holiday season can be a wonderful time filled with celebration, family, and tradition. However, it's also notorious for bringing stress, anxiety, and overwhelming expectations. Whether you’re hosting gatherings, shopping for gifts, or balancing work and family, holiday stress can creep in and dampen your enjoyment. Data from the American Psychological Association indicates that 89% of individuals report heightened stress levels during this period, and approximately 64% of those with mental health conditions experience an intensification of their symptoms. When you are already overwhelmed or facing tough mental health challenges amid the holiday season, it can be all consuming; therefore, utilizing preventative strategies, like coping ahead, could be your saving grace.
Here are a few tips for preparing your mental health before the holiday season begins:
SELF-CARE!
If you're not interested in attending the office holiday party, simply skip it. On days when you feel especially exhausted or stressed, take a sick day. Prioritize “me” time by scheduling it—your well-being comes first, and self-care is far from selfish. After all, trying to help others when you're depleted isn't sustainable. Regularly check in with your emotional, mental, physical, and spiritual well-being, giving each aspect of yourself the attention it deserves.
Let it go!
Unaddressed resentments tend to surface in ways that aren’t helpful. One effective way to deal with them is through a resentment inventory. Commonly used in addiction recovery, this process involves making a list of people or situations that trigger resentment, identifying the reasons behind these emotions, and considering their impact on your overall wellbeing. You’ll also reflect on your own involvement—how you may have contributed to the resentment—and whether your expectations in each case are reasonable. After compiling a thorough inventory, take time to reflect on what you’re able to release or forgive. Keep in mind: forgiveness doesn’t mean forgetting, excusing harm, or allowing someone to avoid consequences; it means freeing yourself from resentment’s burden and opening up space for greater happiness.
Let gratitude be your guide.
Studies show that gratitude is an antidote for lots of negative feelings- like anxiety, stress, or depression. Starting each day with a gratitude journal or gratitude meditation can really set a positive tone for your whole day. If you need a little more accountability or reminders throughout the day, set a few alarms throughout the day to reflect on what you are thankful for.
Connection, not perfection.
The holidays are about meaningful connection with others and creating joyful memories. Sometimes, we get bogged down by the aesthetics and logistics. If our focus is on anything other than the moments that matter, we are bound to be stressed and stress steals joy. Focus on the moments and remain present.
Set boundaries- but be realistic about your expectations.
Maintaining healthy boundaries requires the ability to distinguish between what is within your control and what is not. For example, you may feel uncomfortable when a relative inquires about your personal life; however, you cannot determine the questions others choose to ask. It is unlikely that you will always succeed in persuading them to respect your boundaries. What remains entirely within your control is your response. Being aware of potential emotional triggers and preparing a courteous and thoughtful reply can support effective boundary-setting.
Ask for help.
Don’t hesitate to reach out for support if you’re feeling overwhelmed. Delegate tasks, share responsibilities, or simply talk to someone about your feelings. You’re not alone, and it’s okay to seek help when you need it.
Coping ahead for holiday stress means planning, prioritizing, and taking care of yourself before the season begins. By setting boundaries, practicing self-care, and focusing on what’s truly important, you can move through the holidays with greater ease and enjoyment. Give yourself permission to embrace imperfection and savor the moments that matter most.
Katie Dufour, LMSW, LCDC
Counseling is helpful because it allows us to take a step back to get a better view and understanding of what is going on, how we got to where we are, and how do we move forward to create a meaningful life worth living. My approach to counseling is to create a collaborative relationship with my clients, because, at the end of the day, no amount of degrees and certifications and trainings can trump the fact that YOU are the expert on YOU!