Coping with Holiday Stress: Trauma-Informed Strategies for Women & LGBTQ+ Adults
The holiday season in British Columbia can bring both joy and stress.
From the serene shores of Vancouver Island to the refined neighborhoods of West Vancouver, and from the luxury mountain retreats in Whistler to the quiet, prestigious communities of the Lower Mainland, many women and LGBTQ+ adults experience heightened anxiety, family tension, and feelings of isolation during this time of year.
We provide trauma-informed, somatic, and narrative therapy to help you navigate these challenges, offering practical tools and emotional support.
Acknowledge what is real, not what is expected
Many of us perform a version of ourselves that feels socially acceptable during the holidays. Attending gatherings when we need rest, smiling through discomfort, or hiding emotional pain. All of this can leave you stressed and drained.
Trauma-informed therapy starts with teaching you to honor your feelings. If you feel anxious, exhausted, or disconnected, notice it, name it, and give yourself space.
Create a gentle daily structure
When the world speeds up during the holiday season, routines can help you feel grounded. Think of structure as a supportive rhythm rather than a rigid plan.
Begin or end your day with grounding rituals, such as journaling, mindful breathing, or a short walk.
Maintain basic routines like regular meals, hydration, and consistent sleep.
Protect quiet time in your schedule as a non-negotiable part of self-care.
Small routines help your nervous system feel safe and provide stability when life feels unpredictable.
Redefine connection
Holiday isolation can be physical or emotional. You might be surrounded by people yet feel unseen. Women and LGBTQ+ adults often experience heightened feelings of disconnection during the holidays.
Create new definitions of community:
Host small virtual gatherings or connect with chosen family online.
Participate in community events or volunteer opportunities.
Reach out to one trusted person and share honestly about your feelings.
Connection is not about quantity but authenticity—being seen and accepted for who you are.
Tend to Your Nervous System
Holiday stress can activate old emotional patterns. Notice tension, anxiety, irritability, or exhaustion. Trauma-informed therapy encourages listening to your body and responding with care.
Ground yourself with your feet on the floor and slow, steady breaths.
Use sensory cues like a cozy blanket to create comfort and safety.
Move gently through stretching, yoga, or walks in nature to release tension.
Somatic awareness helps transform emotional overwhelm into actionable guidance.
Navigate Family Dynamics Mindfully
Family gatherings can trigger old patterns and emotional responses. Plan for emotional boundaries and strategies in advance:
Visualize leaving gatherings feeling calm, grounded, and steady.
Prepare supportive phrases like “I need a break” or “I am not available for that conversation.”
Limit time in stressful situations to protect your peace.
Boundaries are acts of self-respect, not walls.
Care for Your Inner Child
The holidays can stir memories of unmet needs or conditional love from childhood. Treat your inner child with compassion and care.
Consider writing a note to yourself, lighting a candle, or doing a comforting activity that nurtures your younger self. Healing does not erase the past but teaches gentleness and resilience.
Embrace Rest Without Guilt
Rest is essential during busy seasons. Slow down, disconnect from screens, and prioritize self-care. Rest is nourishment, not avoidance.
Reach Out for Support
If the holiday season feels overwhelming, counselling can provide stability, coping tools, and connection. Elizabeth Nardella Counselling offers both virtual and in-person therapy across British Columbia, including South Surrey, Whistler, Vancouver Island, the Okanagan, and remote communities.
Download the Free Holiday Guide
For additional mindful practices and reflective exercises, download Creating Calm Through the Chaos: A Self-Care Guide for Women and LGBTQ+ Adults. This guide offers practical steps to reduce stress, enhance self-compassion, and reclaim calm this season.
Take the First Step Today: Book a session with Elizabeth Nardella Counselling and begin your journey toward clarity, connection, and stress-free living this holiday season.