The holiday season – what many name as the “most wonderful time of the year”, filled with joy, connection, and celebration. But the reality is that the holiday overwhelm, especially if you are carrying heavy emotions, like grief, stress, loneliness, or burnout, can be very taxing. The good news is that you can navigate the holidays better by practicing self-compassion.
Whether you are struggling to meet the expectations of your extended family, feeling the absence of a loved one, or simply finding the festivities exhausting, the holidays do not have to be perfect – and neither do you!
Practicing self-compassion during this time can help you navigate the season with ease and care. Self-compassion isn’t about fixing or ignoring difficult emotions; it’s about meeting yourself with kindness and understanding, no matter how you are feeling.
How to Get Past The Holiday Overwhelm By Practicing Self-Compassion
Here’s how you can cultivate self-compassion as you move through the holidays.
1. Allow Yourself to Feel the Feels.
The holidays can bring up a wide range of emotions – some joyful, others painful. You might feel sadness, loneliness, or even resentment when the world around you seem focused on celebration. Self-compassion begins with acknowledging these emotions without judgment.
Instead of telling yourself to “get over it” or “be grateful”, try saying:
- It’s okay to feel this way.
- This is hard, but I’m doing my best.
- You don’t need to please everyone.
By validating your feelings, you give yourself permission to experience them without shame or guilt.
2. Set Realistic Expectations
Practicing self-compassion includes recognizing your limits and setting boundaries. Holiday overwhelm can happen easily. The pressure to make the holidays “perfect” can be exhausting. From gift-giving to family gatherings (with people who drain your energy), it’s easy to feel overwhelmed.
Ask yourself:
- What truly matters to me this holiday season?
- What can I let go of to prioritize my own mental health?
Whether it is skipping certain events or asking for help, it is okay to prioritize what feels manageable and meaningful to you.
3. Practice Positive Self-Talk
The holidays can amplify self-criticism, whether it’s about not doing enough, feeling disconnected, or struggling with emotions. When this inner voice gets loud, pause and ask yourself: Would I say this to a friend?
Replace self-critical thoughts with kinder ones, like:
- I’m doing my best in a difficult situation.
- It’s okay if this holiday looks different from others.
- I deserve care and kindness, especially from myself.
4. Create Space for Rest
The holidays often come with packed schedules, but it’s important to carve out time for yourself and for self-care. Rest is a NECESSITY!
Consider small ways to recharge, like:
- Taking a walk in nature (bonus points if you bring your favourite hot beverage)
- Spending a quiet evening reading or journaling.
- Saying no to one more event to prioritize your well-being.
These moments of pause allow you to reconnect with yourself and find balance amid the busyness.
5. Focus on What Brings You Comfort
If holiday traditions feel overwhelming or bittersweet, give yourself permission to adapt them—or create new ones. Practicing self-compassion means honouring your needs, even if that means breaking from tradition.
Here are some ideas:
- Light a candle and reflect on what you’re grateful for.
- Watch a comforting movie, even if it’s not holiday-themed.
- Prepare a meal that feels nourishing, even if it’s just for you. Make sure to include seasonal produce!
The goal isn’t to replicate an idealized version of the holidays but to create moments that feel comforting and supportive.
6. Reach Out for Support
Self-compassion doesn’t mean doing everything on your own. If you’re feeling overwhelmed, lonely, or lost, reaching out for a connection can make a difference. Whether it’s a close friend, a family member, or a therapist, sharing your feelings with someone who understands can help lighten the load.
Support can also come from small interactions, like chatting with a neighbour, attending a local event, or joining an online community.
The holidays can be a challenging time, but practicing self-compassion can help you move through the season with greater ease and care. By giving yourself permission to feel, rest, and connect in ways that feel authentic to you, you can create a holiday experience that honours where you are. You can get past the holiday overwhelm!
Get Therapy And Support From Rebound Total Health
At Rebound Total Health, we understand that the holidays aren’t easy for everyone. If you are struggling this season, we’re here to support you in finding ways to care for yourself and navigate this time with confidence and ease!
You are worthy of compassion! You don’t have to leave your cozy home this season – reach out today to book your first virtual counselling session.
Ready to take the first step? Connect with a therapist today and get the support you need. At Rebound Total Health, we offer virtual online counselling. Together, you can navigate your journey of practicing self-compassion during this busy Holiday season.
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Additional Resources
Kristin Neff: The Three Components of Self-Compassion (Ted Talk): https://www.youtube.com/watch?v=11U0h0DPu7k
Self-Compassion by Kristin Neff: Join the Community Now https://self-compassion.org/