As the holiday season rolls around, so do the gatherings, celebrations, and, let’s be honest, some challenging interactions. Whether it’s that one relative with boundary issues, differing (or harmful) opinions, or simply the stress of hosting or travel, navigating this season can be tough.

But don’t let the holiday blues overshadow your joy. With some preparation and mindfulness, you can manage these interactions and keep your peace.

See below for some tips from a North Carolina therapist on how to handle stress and stressful people this holiday season!

Recognizing Holiday Stress Symptoms

Holiday stress doesn’t just pop up at the dinner table—it can sneak in as physical, emotional, or behavioral symptoms. Recognizing these early can help you respond effectively.

• Physical Symptoms: Increased heart rate, headaches, GI issues, skin rashes or irritation, fatigue, and muscle tension.
• Emotional Symptoms: Irritability, sadness, trouble concentrating, racing thoughts, or feelings of being overwhelmed.
• Behavioral Symptoms: Procrastination, social withdrawal, trouble sleeping, or turning to unhealthy coping strategies.

When left unchecked, these stressors can escalate, impacting your mood, relationships, and even your physical health.

Effective Coping Strategies

 Getting through the holiday season will involve practicing and implementing some healthy coping strategies, while doing our best to avoid unhealthy coping skills.

Healthy Coping Skills are proactive strategies that help you manage stress and challenges in ways that improve your emotional, mental, or physical well-being. These skills often focus on addressing the root of the stress or finding constructive outlets for your emotions.

Unhealthy Coping Skills, on the other hand, are reactive or avoidant strategies that might provide temporary relief but ultimately exacerbate stress or create additional problems. These often involve avoiding the issue or engaging in less healthy behaviors, such as substance use, overeating, procrastination, or withdrawing socially.

Healthy coping skills empower you to face challenges, while unhealthy ones often create a cycle of stress and avoidance.

Healthy Coping Tools:

• Practice mindfulness and grounding techniques (like deep breathing).
• Build a strong support network; share your feelings with trusted friends or a therapist.
• Schedule downtime to recharge amidst the hustle.
• Engage in activities you love, like crafts, hobbies, or movement.

Avoid Unhealthy Patterns:

• Limit overindulgence in food or alcohol to cope.
• Limit overspending or impulse buying.
• Avoid passive responses like excessive sleeping or ignoring issues.
• Do not try to please everyone and be everywhere. Practicing assertive communication and boundary setting is key to your wellness.

Navigating Stressful Conversations and Interactions

It’s one thing to manage internal stress, but dealing with difficult people is a whole other challenge. Here are actionable tips to navigate these situations:

Set Clear Boundaries

• Practice assertive communication by stating your needs clearly and respectfully. For example:

 “I’d prefer we keep the conversation away from politics during dinner so we can all enjoy the meal.”

• Remember, “no” is a complete sentence. Decline invitations or tasks that don’t serve your well-being.

Use “I” Statements

• Express your feelings without blaming others. For instance:

 “I feel overwhelmed when we have too many commitments. I need us to simplify our plans this year.”

Shift the Focus

• Redirect difficult conversations to neutral topics. For example:

“That’s interesting. Have you tried the pie yet? I heard it’s fantastic!”

Acknowledge Positive Attributes

• Highlight what you appreciate about the person, even during tense moments. It can defuse tension and create a more cooperative dynamic.

“I always look forward to the sweet potato casserole. You make it best. When are you going to share your recipe?”

Cultivating Emotional Wellness During Holiday Stress

Focusing on emotional wellness during the holidays can make all the difference. Here’s how you can cultivate a sense of balance and well-being:

• Prepare Mentally: Visualize your responses to potential triggers before they happen. Imagine handling these moments calmly and confidently.
• Practice Gratitude: Take time to reflect on what you’re thankful for each day. Gratitude can help shift your focus from stress to positivity.
• Seek Support When Needed: Talking with a therapist in North Carolina can help you navigate specific challenges and create strategies tailored to your needs.

By focusing on your emotional wellness, you can approach the holiday season with calm and confidence, ready to handle challenges without losing your peace.

End This Holiday Season Feeling Empowered

The holidays don’t have to be stressful. By recognizing your own emotional needs, setting boundaries, and practicing healthy coping strategies, you can maintain your peace—even when Uncle Carl brings up that topic again. Remember, taking care of yourself is the best gift you can give this holiday season.

Want more personalized strategies for handling holiday stress? Schedule a free consult today with one of our compassionate therapists at Be BOLD Psychology and Consulting. We’re here to support you throughout North Carolina—virtually and on your terms.

Schedule Your Free Consultation here!

You can also reach out via email at info@beboldpsychnc.com or text/call us at 919-525-1873!

Our team of trauma-informed  mental health clinicians in North Carolina are glad to offer telehealth sessions or see you for therapy in person in Durham, North Carolina!