With festivities like Thanksgiving, Christmas, Hanukkah, and New Year's, the upcoming holiday season is joyful... but also stressful due to balancing additional responsibilities.
Organizing family get-togethers, buying presents, still having to be there for your clients/patient and finishing work projects can quickly lead to overwhelming feelings.
When life gets busier, staying grounded becomes more challenging but also much more essential. I always find that taking time to center yourself helps you manage stress and maintain balance, even when your schedule is packed.
So, how do you maintain your composure during the busy season? We put together a holistic practitioner's guide to help you out!
A Holistic Practitioner’s Guide to Understanding the Triggers of Holiday Stress & Finding Balance
Holiday stress usually arises from a mix of emotional, financial, and social pressures. Family dynamics may be a source of stress for some, particularly when conflicting personalities or unsolved issues are at play.
Overcommitting is another common issue, whether trying to squeeze in all the traditions or going to too many social gatherings. Before the festive season even starts, you may become exhausted from feeling under pressure to plan the "ideal" holiday celebration.
Money worries are another common source of stress. The pressure to travel long distances, host elaborate dinners, or buy gifts adds an additional layer of stress. However, it can be tough to communicate your true feelings around this time of year because of the overwhelming societal expectation that everybody should be happy and positive during the holidays.
Our advice? The first step to managing holiday stress is identifying triggers. Knowing what typically stresses you will help you create strategies to deal with those particular issues, establish boundaries, and safeguard your well-being as the season unfolds.
Building a Mindfulness Practice to Stay Grounded
Developing a mindfulness practice is one of the best strategies to maintain composure during a hectic time of year. Taking a few minutes daily to slow down and focus on the present moment can significantly decrease stress and promote a wonderful sense of calm.
Simple techniques like body scans, guided meditations, or deep breathing can be effective and don't require a lengthy, complex routine.
You don't want to add more things to your schedule, right? These can be just a few minutes.
To set a peaceful tone for the day, you could, for instance, begin your morning with two minutes of deep belly breathing.
Incorporating mindfulness into everyday tasks is another easy way to stay grounded. Try being mindful and aware when you go about your daily activities, such as taking a stroll, doing the dishes, or sipping your morning coffee.
Setting Healthy Boundaries During the Holiday Season
It's so easy to overcommit during the holidays. Establishing healthy boundaries is important to safeguard your well-being and energy.
To get started, establish your priorities clearly:
Which activities or social events are most important to you?
Which ones are you finding exhausting or dreading?
Deciding where to put your time and what to give up is much easier when you're honest with yourself about what you can actually manage.
Saying "no" with grace and firmness is an important skill. For example, if you feel overburdened and are asked to host an additional holiday dinner, consider saying something like, "Thank you for thinking of me, but I have other plans this week."
Setting boundaries also means setting aside dedicated time for yourself—a quiet morning walk, an afternoon nap (we love a holiday siesta!), or a full day off from social obligations.
Communicate your boundaries clearly and early! Letting family and close friends know your limits upfront helps manage expectations and prevent miscommunication. Keep in mind that sometimes, saying no to other people means saying yes to your personal well-being.
Creating Intentional, Calming Rituals
Even with a busy schedule, creating relaxing rituals can help you maintain balance and stability throughout the day. Rituals don't need to be fancy!
A busy day can be bookended, for instance, by having a cup of herbal tea in the morning or spending a few quiet minutes in your journal at night. These simple but deliberate actions help you feel more grounded by letting your body and mind know when it's time to shift into a different mode.
Pick joyful and calming activities for yourself, like reading, crafts, or gentle yoga stretches. You could also develop sensory rituals that cater to your senses, such as lighting a favourite candle, listening to calming music, or using essential oils.
These rituals help you unwind and create a sense of safety and stability that’s especially valuable during these busy times.
Balancing Celebration with Self-Care
The holidays are meant to be enjoyed! But it’s very easy to get swept up in the festivities and forget to care for yourself. Maintaining your self-care practice is equally important for your general well-being as celebrating with loved ones.
Finding a happy medium between celebration and self-care is key to staying centred during this busy season.
Create a plan that prioritizes sleep, food, and exercise. For instance, if you're going to many holiday parties, make an effort to eat small, healthful meals in between and drink plenty of water. If you have a full social schedule, schedule some alone time to relax and rejuvenate. This could be as simple as reading or taking a little nap.
It’s also really helpful to set realistic expectations for yourself (and it can be easier said than done, we know). You don’t need to be at every event or say yes to every tradition. Respect your needs and pace yourself so you have time to celebrate without feeling rushed.
If you balance celebration and deliberate self-care, you might be able to enjoy the season while sticking to your wellness commitments.
Staying centred during busy seasons isn’t always easy (we're right there with you!), but it’s necessary for protecting your mental, emotional, and physical well-being.
You can handle even the busiest times with greater ease and intention if you take small steps to prioritize self-care, set appropriate boundaries, and incorporate mindfulness.
It's totally okay to take a step back, slow down, and concentrate on what matters most. Embrace the season in a way that is in line with your needs and your well-being, and the rest will work itself out.
Happy Holidays!
Shayah Reed
Virtuwell Balance Director
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