Managing Holiday Triggers: How to Stay Grounded Around Family This Christmas & New Year’s

Arisza Hillman
Dec 24, 2025
2 min read

Family gatherings can bring warmth and connection — but they can also stir up old patterns, conflict, or emotional wounds. If the holidays leave you feeling anxious, frustrated, or drained, you’re not alone. Many people face emotional triggers this time of year.

Here are practical ways to stay grounded and protect your mental health during family-centered holidays.

1. Prepare Emotionally Before You Arrive

Ask yourself:

What situations typically trigger me?
Who tends to drain my energy?
What support do I need this year?

Awareness helps you plan ahead instead of being caught off guard.

2. Don’t Take the Bait

When family tension rises, remember: You don’t have to respond to every comment. You don’t have to explain your choices. You don’t have to fix old patterns.

Choose peace over engaging in arguments.

3. Use Mindful Pauses

If you feel overwhelmed:

Step outside
Go to the restroom for a break
Take slow breaths
Ground yourself with a sensory technique

A 60-second pause can change the entire tone of your evening.

4. Keep Expectations Realistic

Even during the holidays, people remain who they are. If certain behaviors, conflicts, or dynamics are predictable, don’t expect sudden change. Manage expectations — it reduces disappointment.

5. Know When It’s Time to Leave Early

Your mental health is more important than holiday tradition. If the energy shifts or you feel emotionally unsafe, it’s okay to excuse yourself.

6. Have a Post-Holiday Care Routine

After gatherings, schedule:

Rest
Quiet time
Journaling
A therapy session
Something that brings joy

Your nervous system deserves recovery time.

If family triggers feel heavier this year, our clinicians at SCCS can support you with tools to navigate stress, communicate clearly, and stay emotionally grounded. Reach out to our team at SCCS: www.sccs-va.org or 757-319-5174. We are here to help you manage stress, reclaim joy, and live life with confidence and calm.