Before diving into how to cope, it helps to understand whyfamily holidays are so stressful.

Add in thestress of lofty holiday expectations, and its no wonder you feel on edge.

Mental cues, likefeelings of overwhelm or frustration, may mean you better take a break.

How to stay calm during family holidays, according to therapists.

you’ve got the option to also set sensory boundaries, says licensed psychologistJan Newman, Ph.D.. Im going to take my food and sit in a quieter room for a while.

Its all about looking out for your needs.

Pop in, make your appearance, then bounce.

Take note of your emotions when you get stressed during the holidays.

Make the holidays work on your terms, not the other way around.

Take Time To Cool Off

Sometimes stress takes you by surprise.

Everything might be going well until bam!

Set boundaries to avoid holiday stress.

you find yourself in the middle of a dinner table debate or a parents meltdown.

Being able topause and ground yourselfis one of the best tools you might use, Neupert says.

She suggests going to the bathroom tosplash cold water on your faceor wrists.

Breathwork can help with holiday stress.

This is a great way toslow down your heart rateand give you some time to intentionally respond versus react.

Take Deep Breaths

One easy hack?

Remember you might always focus on your breath whenever things get hairy.

Change the topic during tough family dinners.

This will help you to clear your head and calm down.

Deep breathing is basically the simplest and quickest way to chill out, and itsbacked by science.

Change The Topic

Another way to prevent upsetting convos?

Bring a friend to a festive activity to reduce holiday stress.

Mastering the art of changing the topic.

Brainstorm some options beforehand.

State Your Needs

Find yourself doing all the planning?

Manage holiday stress by helping in ways that give you a break from the group.

Buying all the groceries or gifts?

Or standing in the kitchen alone amongst piles of dirty dishes?

If youre totally overwhelmed, remember to speak up.

Don’t force holiday moments. Let them happen naturally.

It’s OK to be clear and direct about what you need, says psychotherapistKate OBrien.

If you need a break or some help, say so.

And ifyou need to say no, go for it.

Be sure to get enough sleep during the holidays.

Sometimes you may feel like you better sacrifice the entirety of yourself for your family, OBrien tells Bustle.

Ultimately, youll feel better if you take care of yourself along the way.

Stick With Your Allies

Another option is to stay close to the allies in your family.

You’re not alone if your family stresses you out during the holidays.

it’s possible for you to also turn to these people to vent your frustrations, she says.

According to Wilson, this is a super common tactic, but one that often backfires.

When you learn to observe rather than engage, it can transform everything, says clinical hypnotherapistSteph McGee.

Get Some Sleep

Its also important to take care of yourself physically.

McGee recommendsgetting plenty of sleepin the days leading up to, during, and after the holidays.

It’s just part of the territory.

Studies referenced:

Zaccaro, A.

source: www.bustle.com