navigating emotions with care
At Trillium Health, we recognize that the holiday season can stir up a wide range of emotions. While it’s often portrayed as a joyful time, it can also bring stress, grief, or loneliness. We want to offer support and practical tools to help you navigate this season with care and compassion.
Embracing the Full Spectrum of Holiday Emotions
It’s okay to feel more than one thing at once. You might be excited to see loved ones, but also grieving someone who isn’t there. You might feel grateful and overwhelmed. You might feel lonely even in a room full of people. All of these emotions are valid. Acknowledging them—without judgment—is the first step toward managing them.
Practical Tips for Mental Wellness
Here are a few simple practices you can try this season:
- Mindfulness Moments: Take 5 minutes each day to sit quietly and focus on your breath. Apps can help guide you.
- Journaling Prompts: Try writing about what you’re grateful for, what’s causing stress, or what boundaries you want to set this season.
- Breathing Techniques: Practice box breathing—inhale for 4 counts, hold for 4, exhale for 4, hold for 4. Repeat 3–5 times to reset your nervous system.
- Connecting with Others: Reach out to friends, join a local club, volunteer, or schedule a video or phone call. Even small moments of connection can make a big difference.
- Setting Realistic Expectations: The holidays don’t have to be perfect. Try not to overextend yourself. Focus on what brings you joy, even if it’s something simple.
Therapist Q&A: Coping During the Holidays
We spoke with Kelly Wilmot, AVP of Behavioral Health at Trillium Health, about common holiday stressors and how to manage them.
Q: What can people do to reduce holiday anxiety?
A: Focus on spending time with people you enjoy, and remember that small gatherings can be more fun than larger events. Avoid social media during the holiday season to reduce stress and allow yourself to be fully present with your loved ones.
Q: How can someone cope with grief during the holidays?
A: Create opportunities to honor loved ones during the holiday season. This may include sharing special memories or continuing holiday traditions in their honor.
Q: How can I manage the pressure to make the holidays “perfect”?
A: There is no such thing as perfect! Surround yourself with people who bring you joy. If you are hosting, accept offers of help—from decorating to cooking and cleaning up. Set a budget for the holiday season to reduce financial strain, and prioritize the people who matter most to you.
Q: What are some signs that holiday stress is becoming too much?
A: Many people experience increased stress and worsening mental and physical health during the holiday season. Signs may include intense feelings of loneliness due to a lack of social connections or craving the return to normalcy after the holidays.
Q: How can I support a friend or loved one who’s struggling this season?
A: Remember that family isn’t just the one you’re born into—it also includes the people you choose who bring joy to your life. Extend invitations and be intentional in reaching out to those you know are struggling during the holiday season. Acknowledge their feelings and create space for them to feel welcome and included in holiday celebrations.
Q: What’s a good way to set boundaries with family or at social events?
A: Be clear about your intentions, such as when you plan to arrive and leave. Set boundaries for off-limit topics like romantic relationships or politics, and practice redirecting conversations to safer subjects. Take a break if you feel overwhelmed—step away for a quick walk or make a brief phone call to a supportive friend. And remember, it’s okay to decline invitations.
Q: How can I stay grounded when things feel chaotic?
A: Create a relaxing environment for yourself—enjoy festive music, light candles, or watch a movie. Consider volunteering or engaging in charity work to dedicate time to caring for others. You can also get creative by making crafts, writing poems, baking, or trying new recipes.
If you need extra support, we provide mental health counseling to children, teens, and adults. We have counseling available at two locations: 259 Monroe Avenue and 170 Science Parkway. We also offer video visits.
Please note that our Behavioral Health services are only available to patients of Trillium Health. If you are not yet a patient, but you are interested in our services, we invite you to join us for primary care.
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If you or someone you know could benefit from our Behavioral Health services, we encourage you to reach out and schedule an appointment.
Trillium Health
259 Monroe Avenue
Rochester, NY 14607
Phone: 585.545.7200