“Navigating the Holidays” Series- Part 3: Creating a “Holiday Care Plan” to Manage Stress and Protect Your Well-being During the Holidays
Creating a “Holiday Care Plan” will help you manage stress and emotions as well as help you mange well-being during the Holidays.
Identify Intentions for the Season
Anticipate Stressors
Set Your Boundaries
List your Coping Strategies and Grounding Techniques
List your Support system
Identify your Self-care Before, During and After
Pick a Mantra
I have provided an example “Holiday Care Plan” below.
“HOLIDAY CARE PLAN”:
Intentions: I would like to foster meaningful connection and not feel defensive or triggered, remain calm and feel peaceful.
Anticipated Stressors: I may feel stressed by others trying to control plans such as what to make for dinner or where to go eat and at what times. I may feel stressed by others trying to choose activities for the family since it may feel like the same person is always making the decisions. I may feel stressed and overwhelmed by the noise. I may also be concerned about finances.
My Boundaries: Ahead of time, I will discuss plans, state my needs and wishes about helping to plan activities and meals, offer solutions about how to make it fair for everyone and will set a budget and communicate about it with others about my spending limits. If gifts are involved, I will state my limits about what I can spend there as well.
Strategies for Grounding and Managing Emotions: If I start to notice I am becoming overwhelmed, stressed or upset, I will remove myself and step outside, go for a short walk or go to the bathroom and take some deep breaths. I will plan to step out for a short break every hour to remain grounded and calm.
Support System: If I need to talk or vent, I can talk to my friend while I am taking a time-out.
Self-Care: I will make sure I get good sleep and exercise each day. I will make sure to plan for down time to myself, despite the plans for the day. I will meditate each morning and take some deep breaths before getting together. I will review my boundaries, intentions and needs. I will acknowledge my wins during and after.
Mantra: I will remind myself before, during and after that “I am at peace”. “I am safe.”