Handling Triggering Environments During the Holidays

*Click on the links to download the worksheets**

The holiday season is a time of joy, but it can also bring up challenging emotions, especially when certain environments or people trigger us. It’s important to recognize these triggers and prepare ourselves mentally. Here are a few strategies to help protect your mental health during this season:

1. Grounding Exercises

Grounding exercises are helpful when anxiety begins to rise. They anchor you to the present moment, helping to manage overwhelming feelings. You can use techniques such as:

• 5-4-3-2-1 Technique: Identify five things you can see, four things you can feel, three things you can hear, two things you can smell, and one thing you can taste.
• Deep Breathing: Slow, intentional breathing helps calm your nervous system. Inhale for four counts, hold for four and exhale for four.

Websites like Therapist Aid and Mindful.org offer excellent resources for grounding techniques.

2. Setting Boundaries:

Boundaries help protect your emotional well-being. You have the right to say “no” to situations or conversations that make you uncomfortable. Visualizing boundaries, as outlined in the "Visualizing Your Boundaries" worksheet​, can help identify what feels safe and what doesn’t. Start by reflecting on:

• What currently causes you stress?
• Who supports you, and who drains you?

Use this awareness to guide your decisions in social situations.
For additional tools on setting boundaries, consider the Boundaries Flip Chart and check out The Gottman Institute for soft startup techniques.

3. Creating an Exit Plan

When you're in an overwhelming or triggering environment, having an exit strategy is key. This doesn’t mean you need to leave entirely but could involve excusing yourself for a brief moment of solitude or mindfulness. Planning these breaks ahead of time can reduce anxiety and give you control at the moment. Websites like Mental Health America offer more strategies for managing high-stress environments.

4. Assertiveness

Being assertive means communicating your needs respectfully but firmly. The “Rights of Assertiveness”​ reminds us that it’s okay to prioritize our well-being, and we have the right to say “I don’t know” or “I don’t want to participate.” Obstacles to assertiveness, like fear of rejection or guilt, can be overcome by building confidence in small steps​.

As the holidays approach, remember that you deserve to feel safe and supported. Practice these strategies, reach out for help when needed, and prioritize your mental health.

You are in control of your peace this holiday season.

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