The holiday season can be a deeply triggering time for many of us, especially if you’re living with a chronic illness or autoimmune condition. While the world around us promotes images of joyful gatherings, perfect families, and endless cheer, the reality is often more complex. For those managing chronic health conditions, the holidays can bring additional challenges—fatigue, pain, overstimulation, and the pressure to meet others’ expectations.
If you find yourself struggling, I want to remind you: it’s okay to honor your body and your unique needs during this time.
Release the pressure of expectations
The holidays carry a heavy cultural expectation to be joyful, productive, and social. But for those with chronic illness, that ideal may not align with your reality. Give yourself permission to let go of the idea that it needs to be a “perfect” day. If you feel sad, lonely, or exhausted, allow those emotions to exist without judgment. It’s okay to experience the holidays in the way that feels most manageable for you.
Rest and space for yourself
Your energy is precious and finite. During this time, it’s essential to prioritise rest and recovery.
• Listen to your body: Pay attention to your symptoms and respect your limits. If your body is asking for rest, give yourself permission to slow down.
• Take time for the things that nurture you: Whether it’s a short walk, journaling, or simply lying down in a quiet room, carve out space for what helps you feel grounded.
• Step away when you need to: Family gatherings and social events can be overwhelming. It’s okay to excuse yourself for a breather or even skip events altogether if they feel too draining.
Acknowledge family triggers
If you are spending time with family, remember that these relationships can often be triggering. For people with chronic illness, family gatherings may also come with misunderstandings about your condition. You might face comments like, “But you don’t look sick” or unsolicited advice about treatments or cures. These moments can be frustrating, but it’s okay to respond with "Thank you, but I'm not looking for advice right now".
Family interactions don’t have to be perfect—they can simply be what they are. Your health and peace of mind come first.
Techniques for overwhelm & support
Somatic techniques can help bring you back to the present moment and offer connection and support. These practices can be especially helpful if you feel disconnected from your body or caught in a spiral of anxiety:
• Take a breath: Inhale deeply, take a second breath in, then exhale slowly and fully. Repeat a few times with two normal breaths in between.
• Lying on the ground: Feel the floor beneath you, and notice how it supports your body.
• Waterfall pose: Lie on your back and place your legs up against a wall. This gentle inversion can help reduce fatigue and calm the body.
• Slow foot movements: Sit or lie down and slowly move your feet up and down, tuning into the sensations.
• Cool water splash: Splash your face with cool water or drink a refreshing glass of water to bring your attention back to the present.
• Hands on body: Place your hands on your chest or stomach and say something kind to yourself, such as “I’m here for you” or “You’re doing your best.”
• Arm sweeps: Slowly sweep your arms outward and then back across your body, as if wrapping yourself in a hug.
• Speak kindly to yourself: Practice self-compassion by acknowledging your challenges and affirming that you’re doing your best.
Boundaries
Boundaries are especially important for those managing chronic illness. Your energy is a limited resource, and protecting it is an act of self-care.
• Decide what you have capacity for: Before setting a boundary, ask yourself what feels realistic and supportive. Boundaries can be emotionally challenging to enforce, so ensure you have support in place if needed, and it's okay to not set a boundary if you don't have the capacity or supports in place.
• It’s okay to say no: Declining an invitation or stepping away from a conversation doesn’t make you selfish—it protects your health.
• Pace yourself: Spread out your commitments and give yourself permission to skip activities that feel too demanding.
Remember, that this time of year don’t define your worth, or your health. If it feels heavy, offer yourself as much compassion and care as you can, and remind yourself these emotions will pass. Reach out for support from a trusted friend or therapist when you need to. You are not alone.
Yorumlar