The holiday season often brings a mix of joy and challenges as families come together to celebrate. At Community Access Network, we understand that while these gatherings can be meaningful, they may also bring stress and emotional complexity. Whether you’re hosting family members, traveling to visit relatives, or managing complex family dynamics, we’re here to help you maintain your mental well-being during this season.
Understanding Holiday Family Stress
The holiday season can present various challenges for family relationships:
- Changes in normal routines and schedules
- Extended time with family members
- Different expectations about traditions
- Financial pressures and gift-giving
- Past family conflicts or tensions
- Grief and missing loved ones
- Managing multiple family obligations
Dr. Judd, Chief Medical Officer and Psychiatrist at Community Access Network, shares insight about these common holiday stressors: “The holidays can be a time of joy and celebration for many, but for others, they can be very anxiety provoking and stressful. It is important to know that for some people, the holidays can trigger past trauma. Often, unrealistic expectations are created and placed on family members, which increases tension. As a result, many people spend the holidays anxious, on edge, and irritable. For some, the post-holiday blues soon follow due to unmet expectations and regrets.”
Creating Healthy Boundaries During Holiday Gatherings
Before Family Events
- Set clear expectations about visit duration
- Plan some alone time for decompressing
- Communicate dietary or schedule needs
- Arrange your own transportation when possible
- Decide which events you’ll attend
- Have a support person to contact if needed
During Family Time
- Take short breaks when feeling overwhelmed
- Keep regular sleep schedules when possible
- Maintain important self-care routines
- Listen without feeling pressure to fix
- Accept that others may have different views
- Focus on making positive memories
Managing Complex Family Situations
“Some important strategies for navigating the stress of the holidays include setting realistic expectations. This includes avoiding overspending, overcommitting, and overindulging. Prior to the holidays take time to determine what you would like your holidays to look like. Determine where you will be spending them and who you will be spending them with. The season is often about spending time with family and friends. Recognize it’s ok to set limits and ok to say no to activities and/or conflicts. This will allow you to enjoy the season on your terms,” notes Dr. Judd.
Getting Immediate Support
If you’re experiencing a mental health crisis during the holidays, help is available 24/7. Call or text 988 to reach the Suicide and Crisis Lifeline. This free, confidential service connects you with trained counselors who can provide immediate support and resources.
Practical Strategies for Holiday Peace
Communication Tips
- Use “I” statements when discussing feelings
- Acknowledge others’ perspectives
- Take breaks from heated discussions
- Focus on current situations, not past conflicts
- Express gratitude for positive moments
- Share your needs clearly and calmly
Self-Care During Family Visits
- Maintain regular medication schedules
- Step outside for fresh air and breaks
- Keep up with exercise when possible
- Stay hydrated and watch caffeine intake
- Practice simple breathing exercises
- Get adequate sleep
Handling Difficult Moments
- Have a quiet space to retreat when needed
- Plan responses to common triggers
- Keep conversations light when possible
- Focus on making new, positive memories
- Remember you can excuse yourself
- Connect with supportive friends
Supporting Children Through Family Gatherings
- Maintain regular meal and sleep times
- Allow them space from overwhelming situations
- Listen to their concerns about family visits
- Help them connect with cousins or relatives
- Create special holiday traditions just for them
- Watch for signs of stress or anxiety
Grief and the Holidays
The holiday season can be particularly challenging when grieving lost loved ones. Dr. Judd advises: “Managing grief during the holidays can be challenging. It is important to realize that people process grief differently and it can be a lengthy process. Many people struggle significantly the first round of holidays after the loss of a loved one. One option for navigating grief during the holidays is to at least try to spend some time with family and friends. Acknowledge that you are having a difficult time and give yourself permission to leave functions early if you need to. It is important to talk openly about how you are feeling with family, friends, or professionals.”
Support at Community Access Network
We offer comprehensive mental health services:
- Integrated care
- Individual counseling sessions
- Medication management
- Connection to community resources
- Information for support groups and workshops in the local community
Getting Help This Holiday Season
Our behavioral health team at Community Access Network is here to support you through the holiday season. We understand the unique challenges our community faces and provide culturally sensitive care that respects your values and traditions.
Visit our 5th Street location in Lynchburg or call 434-818-7880 to schedule an appointment. We offer flexible scheduling options, accept most insurance plans, and have staff available to support you.
Remember: It’s okay to prioritize your mental health during the holidays. Let us help you develop strategies for maintaining balanced family relationships while taking care of yourself this holiday season.