Protecting your peace during the hustle of the holiday season

A Q&A with Desa Clark, PMHNP-BC, a psychiatric mental health nurse practitioner with Methodist Fremont Health

The holiday season can often feel overwhelming because of the layered demands on our time and energy. In addition to everyday responsibilities, we juggle extra activities, such as school or church concerts, parties, family gatherings and travel. These additional demands can leave little room for rest or reflection.

In order to keep your stress levels low, protect your peace and enjoy the holiday season, it’s important to have a consistent sleep schedule, practice self-awareness, avoid completely filling your calendar and balance time for yourself and time spent with family and friends.

Here are a few ways to prioritize your mental health during the busy holiday season. 

How can I find peace during the chaos?

When life feels overwhelming and you’re caught in a moment of chaos, try these quick grounding strategies:

• Remove yourself from the immediate stressor, even for just a few minutes.
• If possible, reduce sensory input by dimming the lights, closing the door and creating a quieter environment.
• Take slow, deep breaths to calm your nervous system.
• Close your eyes to give your mind a moment to reset by limiting visual distractions.
• Focus on steady breathing and mindfulness to regain balance and regulate your emotions.

Why is it important to prioritize self-care during this season? 

Self-care is always essential, but it becomes even more crucial during the holiday season. Busy schedules, overstimulation, stressful family dynamics and the pressure to create the “perfect holiday” can drain your energy and emotional reserves. Taking time for yourself helps you regulate stress, maintain emotional balance and recharge. 

If you struggle to find time for self-care, it could be helpful to schedule an intentional 15-30 time frame at least once a day where you can focus on your breathing, write in a journal or simply rest. You could also consider bookending your day with quiet moments by getting up before others do or waiting to go to bed until you’re the only one up.

Some other self-care ideas:

• Going for a walk
• Sipping coffee or tea
• Listening to nature sounds or calming music
• Practicing mindfulness techniques or gently stretching

Why is it important to have uninterrupted time with family or friends?

Spending focused, quality time with loved ones is vital for your emotional well-being. It helps strengthen relationships, create meaningful memories and provide a sense of belonging. 

Being fully present – without distractions – can show care and respect. One practical way to achieve this is by keeping your phone in another room or by turning off nonessential notifications.

Time with people who bring joy and peace can “fill your bucket” and restore energy. That’s why it’s important to surround yourself with people who lift you up – whether it’s your biological or chosen family.

It’s also OK to create healthy boundaries with people. If you’re feeling overwhelmed or anxious, it’s important to step away from the situation because self-care supports better interactions with others. Balancing social time with personal downtime is essential to avoid burnout. 

How would you approach interactions with family members who you only see around the holidays?

For family members you have a positive relationship with, embrace the opportunity to reconnect. Often, these relationships pick up naturally where they left off, even after years apart.

For those you feel less comfortable with, ease into interactions gradually. Avoid preconceived expectations and allow the relationship to unfold naturally.

If you find yourself encountering a difficult relationship, it’s important to recognize that some interactions may cause more distress than peace. It’s OK to set boundaries to protect your mental and emotional well-being. Choosing comfort and calm over anxiety is a healthy decision.

What are the most important things for people to remember about their mental health during the holidays?

Don’t forget that self-care comes first. If you’re not taking care of yourself, it’s hard to care for others or enjoy the season. Try to avoid turning the holidays into another task; instead, focus on connection and reflection. 

Additionally, not everyone has the same traditions. And loss, strained relationships as well as changes in life’s dynamics can make this time difficult. If you’re struggling during this season, identify someone you can trust – a friend, a family member or someone else – who can listen and support you.

Desa Clark, PMHNP-BC, a board certified psychiatric mental health nurse practitioner at Methodist Fremont Health Behavioral Medicine and Methodist Fremont Health, focuses on individualized and collaborative care to treat the whole. To schedule an appointment with a Methodist provider, visit bestcare.org/providers.