Embrace the Holiday Hustle with These Tips- Supporting Your Mental Health

The holiday season often brings a mix of excitement and stress. After another busy year, many look forward to rest and celebration. Yet, the reality for many parents and caregivers is a whirlwind of activities, family gatherings, cooking, and managing children at home. This can push our nervous system to its limits, making it harder to stay calm and present. Understanding the concept of the window of tolerance can help us navigate this season with better mental health.

What Is the Window of Tolerance?

The window of tolerance is a term used to describe the zone where we can comfortably handle stress and emotions. When our window is wide, we respond to challenges calmly and thoughtfully. When it narrows, we might feel overwhelmed, anxious, or irritable. During the holidays, this window can shrink due to the many demands on our time and energy, such as juggling work deadlines, holiday shopping, and keeping the kids entertained, which might thin our patience. Small frustrations can trigger bigger reactions, like snapping at loved ones or feeling exhausted and disconnected.

Why Does this Window Narrow During the Holidays?

Several factors contribute to a smaller window of tolerance and impact your mental health during this time, such as:

• Lack of sleep from late nights and busy schedules

• Increased responsibilities such as cooking, cleaning, and organising events

• Emotional pressure to create perfect memories and joyful moments

• Changes in routine that disrupt normal coping strategies

• Physical fatigue from constant activity and sometimes poor nutrition

  
  

Recognising these triggers helps us prepare and respond more effectively.

Practical Tips to Improve Your Mental Health

Here are some strategies to help you stay grounded and calm, even when the holiday hustle feels overwhelming:

1. Prioritise Rest and Sleep

Sleep is essential for emotional regulation. Try to maintain a consistent bedtime, even during busy days. If full nights aren’t possible, take a short nap or snuggle up in a weighted blanket for some comforting or quiet moments, which can help recharge your nervous system.

2. Create Small Moments of Calm

Incorporate brief breaks throughout your day. This could be a few deep breaths, a short walk outside, or simply sitting quietly with a warm drink. These moments help reset your stress response.

3. Set Realistic Expectations

Holiday perfection is a myth. Focus on what truly matters — connection and joy — rather than flawless decorations or meals. Let go of unrealistic standards to reduce pressure on yourself.

4. Create Soft Boundaries

Give yourself permission to say no to events, keep gifts simple, leave early, or have a small get-together with people you don't have to perform for, where you can just be real - afterall, a holiday get-together is about meaningful connection, not obligation.

5. Use Grounding Techniques

Grounding helps bring your attention back to the present when stress rises. Try these simple methods:

• Feel your feet firmly on the floor using the dropping anchor practice

• Notice five things you can see around you, four things you can touch, three things you can hear, two things you smell, and one thing you can taste

• Take slow, deep breaths, counting to four on the inhale and exhale

  
  

6. Communicate Openly

Share your feelings and limits with family members. Saying “I need a moment” or “Let’s take a break” can prevent misunderstandings and reduce tension.

7. Plan Ahead but Stay Flexible

Make a loose schedule for holiday activities, but allow room for changes. Flexibility reduces stress when things don’t go as planned.

8. Nourish Your Body

Eat balanced meals and stay hydrated.

9. Engage in Physical Activity

Exercise helps regulate emotions and reduce stress hormones. Even a short walk or stretching session can make a difference.

Supporting Children’s Window of Tolerance

Children also experience stress during the holidays. Their routines change, and they may feel overwhelmed by excitement or family dynamics. Support them by:

• Keeping some daily routines consistent

• Encouraging expression through play or drawing

• Offering quiet time when needed

  
  

This helps children expand their own window of tolerance and enjoy the season more fully.

When to Seek Extra Support

The holiday season can sometimes bring overwhelming stress. If the holiday brings you a sense of heaviness, we encourage you to reach out to us at the Grounded Therapy Space, a psychotherapy and counselling practice. We create a warm space for you to slow down, reflect on your experiences, and reconnect with yourself with clarity and compassion. Our sessions can be either online or in person at our office in Liverpool.