Caring for Your Mental Health During the Holidays
Navigating Family, Food, and Expectations with Compassion
The holidays can be a time of warmth, connection, and celebration — but they can also stir up stress, grief, or anxiety. For many people, the season brings complicated family dynamics, food-related stress, and unspoken expectations that can make it difficult to stay grounded and present.
At Nurtari, we believe that taking care of your mental health isn’t just possible during the holidays — it’s essential. Here are a few ways to approach the season with care and self-compassion.
1. Prepare Emotionally Before You Arrive
If being around family or large gatherings tends to feel overwhelming, take time before the holidays to check in with yourself.
What are your boundaries this year?
Who can you reach out to if you need support?
What helps you feel safe and centered when things get intense?
Even five minutes of grounding — like a short walk, breathing exercise, or journaling — can help you stay connected to yourself rather than swept up in everyone else’s emotions.
2. Managing Food and Body Image Stress
Holiday meals can be particularly difficult for those navigating eating disorder recovery or body image concerns. Old patterns, comments about food or weight, or even well-meaning relatives can trigger discomfort.
Try:
Planning ahead with your therapist or dietitian about how to approach meals and social events.
Setting clear boundaries if food or body talk comes up (“I’d rather not discuss diets today”).
Anchoring in your recovery values, remembering that food is part of connection, not something to earn or justify.
It’s okay to step away, take a breath, or ask for support — you don’t have to do it alone.
3. Let Go of “Perfect”
The holidays often come with the pressure to make everything magical — the perfect meal, decorations, family photos, or behavior. But perfectionism can quietly drain joy and connection.
This year, see if you can practice “good enough.”
Your presence matters more than the perfect table setting. Your care matters more than a flawless gift. The holidays don’t need to be perfect to be meaningful.
4. Handling Uncomfortable Conversations
Family gatherings can sometimes bring up conversations about politics, religion, parenting choices, or sexual orientation — topics that can be painful or invalidating. You do not have to engage.
You might say:
“That’s not something I want to discuss right now.”
“Let’s focus on enjoying time together.”
Or, simply excuse yourself to take space.
Protecting your peace is not rude — it’s self-respect.
5. Navigating In-Laws and Blended Families
Every family system has its own rhythm. If you’re visiting in-laws or blending traditions, it’s normal to feel tension between wanting to honor others’ expectations and your own needs. Communicate openly with your partner beforehand about what you both value, what’s non-negotiable, and what you can release.
6. Give Yourself Permission to Feel
Whether you’re grieving, lonely, joyful, or everything in between — all emotions are valid. The holidays often magnify what’s already within us.
Rather than trying to “stay positive,” try allowing your feelings to exist. This gentle acceptance often creates more peace than trying to push emotions away.
7. Create Small Moments of Grounding
Even five minutes of self-care can make a difference:
Step outside and notice your breath.
Play your favorite song.
Connect with someone who understands.
Journal one thing you’re grateful for and one thing you’re letting go of.
These small acts of presence can help you return to yourself, even in the midst of chaos.
Final Thoughts
Taking care of your mental health during the holidays isn’t selfish — it’s how you sustain your capacity to give, connect, and receive. You deserve to feel safe, seen, and supported, no matter what this season looks like.
If this time of year feels particularly heavy, know that support is available. The Nurtari team specializes in helping individuals navigate complex family dynamics, eating disorder recovery, and emotional overwhelm with compassion and evidence-based care.
You don’t have to do the holidays alone — we’re here to nurture all the parts of you.