Setting Boundaries to Reduce Holiday Season Stress
The holiday season is often a whirlwind of activity, bringing both joy and stress. While this time of year is meant to be a season of connection and celebration, it can also feel overwhelming with packed schedules, family dynamics, and the pressure to meet everyone’s expectations. Setting boundaries is one of the most effective ways to protect your mental health and make the season manageable.
At Healgood, we’ve seen firsthand how important it is to equip clients with tools for setting and maintaining healthy boundaries. That’s why we’ve created Healgood’s Holiday Survival Guide, a comprehensive resource filled with actionable strategies to help you navigate this time of year. Here are some boundary-setting tips inspired by the guide to get you started:
1. Identify Your Priorities
Before the holiday chaos begins, take a moment to reflect on what matters most to you. What are your values this season—spending quality time with loved ones, maintaining your self-care routines, or simply enjoying some peace and quiet? Once you’re clear on your priorities, it’s easier to make decisions that align with them and set boundaries when needed.
Healgood Tip: Use the Holiday Self-Care Plan Template in our guide to outline your personal priorities and build a plan to stick to them.
2. Practice Saying "No"
It’s tempting to say “yes” to every invitation, request, or favor during the holidays. However, overcommitting can lead to burnout. Remember, saying “no” doesn’t make you unkind—it ensures you have the energy to show up fully for the commitments that matter most to you.
Healgood Tip: If saying “no” feels difficult, try phrases like —
“Thank you for inviting me, but I’m not able to attend this year.”
“I appreciate the thought, but I can’t take on anything else right now.”
3. Set Boundaries with Family
Navigating family gatherings can be one of the most challenging aspects of the holidays. Whether it’s managing differing opinions, limiting difficult conversations, or balancing time between families, it’s important to communicate your needs clearly and respectfully.
Healgood Tip: When setting boundaries, state the boundary clearly and non-judgmentally, while avoiding “you” language. Here are some examples —
Topic Boundaries: “I’d prefer if we didn’t discuss politics at dinner. Let’s focus on enjoying our time together.”
Time Boundaries: “We’ll be able to stay for two hours, but then we’ll need to head out to other plans.”
4. Protect Your Emotional Energy
Not every event or tradition will fill your cup—and that’s okay. If certain activities drain your emotional energy, consider skipping them or finding ways to modify them to suit your needs.
Healgood Tip: Our guide includes tools like journaling prompts and radical acceptance exercises to help you reflect on what you can and cannot control during the holidays. These strategies can help reduce frustration and keep you focused on what brings you joy.
5. Make Space for Self-Care
Boundaries aren’t just about saying “no” to others; they’re also about saying “yes” to yourself. Scheduling downtime, prioritizing restful sleep, and engaging in mindfulness practices are all ways to nurture yourself amidst the busyness of the season.
Healgood Tip: The Snow Globe Mindfulness practice from Healgood’s Holiday Survival Guide is a great way to ground yourself in moments of overwhelm. Imagine yourself as a snow globe—shake it up, watch the flurry settle, and find calm as you focus on the present moment.
Take the Next Step
Setting boundaries is a skill that takes practice, but it can make a profound difference in how you experience the holidays. By prioritizing your well-being and communicating your needs, you can create a season that feels fulfilling and manageable.
For more tools and templates to help you navigate holiday stress, download Healgood’s Holiday Survival Guide here. Whether it’s creating a self-care plan, practicing gratitude, or learning effective communication strategies, this guide is packed with everything you need to thrive this holiday season.
Make this year the year you approach the holidays with confidence, calm, and balance. You’ve got this—and we’re here to help.
