Under supervision of Sherry Shaefer, MA, LPCS

Regulating Emotions During Stressful Times

The holidays are often described as “the most wonderful time of the year,” but for many people, they can also be the most overwhelming. Between family gatherings, financial pressures, travel, and the expectation to feel joyful, emotions can run high. If you’ve ever found yourself stressed during the holidays, you’re not alone. The good news is that there are gentle, practical ways to regulate emotions and bring more peace into this season.

1. Box Breathing: A Quick Reset in Holiday Chaos

Crowded stores, long lines, or tense family conversations can leave you feeling frazzled. Box breathing is a simple way to calm your body. Inhale for four counts, hold for four counts, exhale for four counts, and hold again for four counts. Repeat a few cycles, and you’ll feel more grounded, whether you’re wrapping gifts or navigating holiday traffic.

2. Name What You’re Feeling

The holidays can stir up a mix of emotions such as joy, grief, anxiety, or even guilt. Naming your feelings, such as “I’m anxious about money” or “I’m sad missing loved ones,” helps reduce their intensity. Journaling can be especially powerful this time of year, giving you space to process emotions without judgment.

3. Shift Your Perspective

Holiday stress often comes from unrealistic expectations: the “perfect” meal, the “perfect” gift, the “perfect” family gathering. Try reframing your thoughts. Instead of “I have to make everyone happy,” shift to “I’m doing my best, and that’s enough.” This mindset can ease pressure and help you focus on what truly matters.

4. Move Your Body

Between holiday parties and travel, routines get disrupted. Movement, even a short walk after a big meal, helps release tension and reset your mood. Think of it as a gift to yourself amid the holiday busyness.

5. Lean on Connection

The holidays can feel isolating if you’re missing loved ones or navigating complicated family dynamics. Reaching out to a trusted friend, counselor, or support group can remind you that you’re not alone. Sometimes a simple phone call or coffee date can make the season feel lighter.

6. Express Yourself Creatively

Holiday stress can be softened through creative outlets. Baking, decorating, or even writing a heartfelt card can be ways to channel emotions. Creativity doesn’t have to be elaborate. It’s about giving yourself space to express.

7. Care for Your Basics

Late nights, rich foods, and busy schedules can leave us drained. Prioritize rest, hydration, and small acts of self-care. Even pausing with a warm cup of cocoa or stepping outside to breathe crisp winter air can restore balance.

8. Closing Thoughts

The holidays don’t have to be perfect to be meaningful. By practicing these techniques, you can navigate stress with more calm and compassion. Remember: regulating emotions isn’t about ignoring them, it’s about responding in ways that support your well-being. Give yourself permission to slow down, set boundaries, and savor the moments that matter most.