The holiday season is often hailed as a time of joy, festivities, and togetherness. However, for many individuals, this time of year can trigger a range of emotions, from stress and anxiety to loneliness and sadness. If you find yourself struggling to embrace the holiday cheer, don't worry—you're not alone. Here are five ways to navigate the season and cultivate a sense of well-being, drawn from Dialectical Behavior Therapy (DBT) strategies.
# 1. Practice Opposite Action:
The temptation to hibernate during the holidays can be strong, especially when your emotions feel overwhelming. But instead of succumbing to the urge to withdraw, try practicing a DBT skill called “opposite action." However counterintuitive it may feel, force yourself to engage in activities that are the opposite of what your emotions are telling you. For example, if you're feeling low, invite a friend for a walk or attend a local event. Because staying active is a proven way of helping to shift your emotional state and improve your mood.
# 2. Embrace Radical Acceptance:
Acceptance is a powerful tool, and “radical acceptance," a core concept in DBT, involves fully acknowledging and embracing reality, even when it's not what you wish it to be. So if the holiday season isn’t living up to your ideal vision, don’t add to your stress by trying to change the situations or people who are disappointing you. Instead, shift your mindset from fighting with reality to allowing things to be as they are. Understanding that perfection is unattainable and embracing the present moment despite its imperfections can lessen how much we are suffering. But its important to note that acceptance doesn't mean you'll suddenly feel happy about your reality. So it's important to do some self-care when you're radically accepting hard realities.
# 3. Create Meaningful Rituals:
Rather than getting caught up in societal expectations of holiday celebrations, create your own meaningful rituals. Whether it's a quiet evening with a favorite book, a candlelit bath, or a creative project, establishing personal traditions can provide a sense of comfort and control during the chaotic holiday season. Take a moment to pick one thing you'd like to do to "celebrate" this holiday.
# 4. Set Boundaries:
Holiday festivities can sometimes lead to overwhelming social obligations. So remember that it's okay to set boundaries. Prioritize your mental health by being selective about the events you attend and recognizing when you need time for self-care. Communicate your limits with others, and don't hesitate to step back when necessary.
# 5. Practice Mindfulness:
Mindfulness is a key component of DBT and can be especially beneficial during the holidays. Take moments to ground yourself in the present, focusing on your breath and the sensations around you. Whether through meditation, mindful walks, or simple moments of reflection, mindfulness can help you stay centered amidst the holiday hustle.
Surviving the holidays involves acknowledging and navigating your emotions with intentionality. By incorporating DBT strategies like “opposite action” and “radical acceptance," you can cultivate a greater sense of balance and well-being during a season that may not always feel as wonderful as advertised. Remember, it's okay to prioritize your mental health and make choices that align with your needs, allowing you to find joy and meaning in your own unique way.
Written By: Erin Olivo, PhD
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