A quick guide on how to survive Christmas.*

Karolina Fotyga
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*Christmas understood as simply the holiday season – no matter the religion – if any.

We can probably all agree – by the end of the year – we might bee in need of rest and some fun, but obviously it doesn’t have to mean the same for everyone. You may not want or be able to be merry. You may not want to try and look stunning. You don’t need to be in the mood. You don’t have to want to spend this time with the family. Or you simply can’t.

This episode is about the set of tools and helpful ideas on how to focus on what’s good for your wellbeing. I’ll talk about some assertiveness tactics and finally ideas that might help to ground yourself.

DIS THE SEASON TO FEEL WORSE, TOO

 

Christmas is a huge trigger for a lot of people. Not everyone wants to or is able to engage in anything Christmasy, or finds comfort in being together.  For some people, this time of year is a real-life horror story.

Precisely because ‘dis the time to be with people’ – we gather around the table, we meet the family, a lot of memories come back. Sometimes it’s because of our own struggles, sometimes it’s due to the specific circumstances – this way or another – we may not have all the strength we need to survive unharmed.

As it happens – some people seem to live to tell you when it’s time to have a child, to get married, to “try and not be gay” or “do something with your life” in general.

Each year I see more and more people reach out for a consultation around this time. Other mental health professionals also notice that constantly. Our patients in therapy tend to regress more and go through certain crisis in their life around this time of year.
worth remembering:

Not everyone is Christian, not everyone has a family. Maybe you lost somebody, maybe you just went through a break-up, maybe you are struggling with your health or finances. Not everyone is merry and carefree, not everyone is able to.

But this seems to be the message we are bombarded with from all sorts of regular and social media.
Speaking of social media – we all see the perfect pictures of perfect families.Not everyone can allow themselves to want something different, or to agree that this year it’s gonna be something else. Not everyone has the capacity to think – it may not be so behind the camera.

If you feel alone, if you are in mourning, in separation or you find yourself struggling with whatever -Xmas is the time you might feel a lot worse. It’s not only Xmas – it’s the New Year’s as well. The symbolic momentum of the passing of the old and beginning of the New Year. A moment for self-reflection and some planning. It may cause enormous anxiety.

Some of us don’t practice a healthy relationship with ourselves. Some are new to setting boundaries, some lack basic assertiveness skills.
No matter what the case might be. With or without the family, in the crowd of people or if you’re by yourself – here’s a little list that may help you be better to yourself.A short guide for those of you who might want to take care of your mental health during this very special season.

A QUICK GUIDE ON CHRISTMAS SURVIVAL SKILLS*

 

*by the way, I encourage you to use it anytime, not only during Christmastime.
First and foremost – become aware of how you’re talking to yourself. If you recognize your own needs.
You may want to start this whole thing by realizing how YOU want to spend this time. If you’re even a believer, or if you even want to be with your family this time. Spend an afternoon thinking about how your ‘ideal’ Christmas would look like. And when you know try to communicate it clearly to all the parties involved.

KRAV MAGA OF THE CHRISTMAS SUPPER – AVOID THE TOUCHY TOPICS AND THE DIFFICULT PEOPLE

 

Do you know what the first rule to winning a fight is? It’s trying to avoid it altogether if you only can. Same with difficult and potentially harmful situations. If you’ve learned time and time again that some people are not willing to take your feelings into account, or you feel the toxicity is killing you – try to talk to somebody else. Perfect the art of one-word answers. Excuse yourself, get up and talk to somebody else. Remember to have somebody you trust with you if possible. Remember you’re only there for dinner or breakfast and this setup is not the sentence for the rest of your life.

DO YOU EVEN HAVE TO GO?

 

This is the question I know people don’t ask themselves too often. And it’s worth every consideration. Christmas does not mean you need to strain your mental health. You have every right to not go if you feel it’s harmful.

TIME OUT – CLEAR YOUR HEAD AND COOL DOWN

 

If you decided to go and you feel it’s getting too tense – give yourself some space. Go outside to breathe, you can even go to the bathroom and cool down your face. Exchange some text messages with a friend. Clear your head and remember you can always decide to leave.

WHAT TO SAY TO NOT SAY ANYTHING?

 

This one is sort of a krav maga technic too. In order to not talk about yourself – ask the person you are talking to about them. This is what people love to do. Talk about themselves;) The better you are in reversing questions or being genuinely interested in the other person, the surer you can be there won’t be too much time for all those questions you don’t want to answer.

TAKE CARE OF YOUR BOUNDARIES

 

Not knowing how to set healthy boundaries can block you from knowing how to deal with uncomfortable situations. Do you know what the most important thing about boundaries is? It’s believing you can set them. Let that sink in.

So think ahead. Even if you’re caught by surprise and forced to answer you can always say you don’t want to talk about it, you don’t feel like it, or you’d rather talk about something else. You and only you get to decide what to answer and if you even want to answer. You may prepare some topics beforehand – you feel comfortable to touch on.

If you can’t stand breaking the bread and wishes and kisses with 20 people give you anxiety – feel free to opt-out. You are the co-creator of the Christmas spirit. You may come late, or you may talk to the hosts about it. If you let them know how you feel – there’s a huge chance they will respect that.

“NO” IS A COMPLETE ANSWER

 

This one is golden. You don’t need to explain yourself, nor do you have to keep talking about a topic you are particularly reluctant to talk about. Often enough people who are relentless in pursuing what they want to find out – will pass when they hear a simple “no”.  It’s not your goal to offend anyone – this is a matter of your boundaries and your comfort so if a simple hint is not enough – you may want to resource to a cold and definitive “no”.

NEGOTIATE WITH WHOEVER YOU CAME WITH – HOW LONG YOU’RE STAYING

 

Sometimes coming to a family gathering means compromising. Make sure if you decide to go and if you’re not going yourself  – to agree on the time you’ll leave. It may bring you some relief to know you only have one hour to go;)

SHOPPING, GIFTS AND APPEARANCES

 

Trying to make your Christmas look “as good as” is a dead end. Ask yourself if you need this kind of pressure. Your Xmas does not need to be Insta ready. It’s for you and your loved ones to be comfortable and content. Too often is Christmas an occasion to go absolutely mad about buying, decorating and preparation. If you’re a religious person – I’m pretty sure the spirit of this time is not about consumerism. If you’re not – remember to keep your head cool – it’s only a day or two. Is it worth going into debt just to prove something or to try and seem more like “all those people on your Instagram”? Comparison will always be this ugly thief of joy.

It’s not only about social media. Often times it’s about the family vibe too. If you know they’d rather buy gifts that you find too expensive – talk to them about how you could make it comfortable for everyone.

If the shopping centers give you anxiety – shop online, or go to the mall on Tuesday morning when there’s no one around.

By the way. You don’t need to spend money at all, or you could spend it in a different way.  You could all agree for example to go get gifts for those who need them the most, or pay a certain amount of money for any chosen charity. The possibilities are endless.

STAYING ACTIVE, TOO MUCH FOOD AND TO MUCH %

 

It may sound surprising but hear me out. Taking that walk, jogging for 20 minutes, or even yoga in the morning – works wonders. You will supply more oxygen to your brain, you’ll make those ‘happiness’ hormones flow and your overall condition and resilience will improve.

You also don’t need to drink because everyone else is. Keep in mind that alcohol is a depressant after all. For a moment you’ll feel a burst of a better mood, but in the end, you’ll feel worse than before.
And the food is good – just in moderation;)  If you’re mindful about it you might discover you feel more connected with your body, more aware and more present.

ACTIVATE YOUR INNER CALM

 

If you know yourself – you know what brings you joy, what calms you down. If so – make sure you do some of those things. Maybe it’s a playlist you put on in your car when going to that Xmas dinner. Maybe it’s a conversation with your mom, or your best friend, or a walk with your dog, or drinking hot choco in the morning.
Journaling also helps. Write about your feelings – make it real and raw. Read this article if you need some help in starting out.
Whatever it is – just make sure you and put it on repeat;)

WHAT DO YOU WANT?

 

No-one said that the traditions are there to last forever. No-one said the already established traditions are the ones and only ones to follow. How do you feel about making some of your own? Ones that you and your family will love? It can be whatever you want it to be, with the people that matter to you.

* If for any reason you don’t feel like cooking or baking – don’t torture yourself and order out or set some limits on what you will actually prepare.
* It’s not your job to feel responsible for other people’s feelings, problems and to fix them
* You have a right to make a mistake.
* You have a right to change your mind
* You have every right to feel your self-worth no matter if anyone else wants to convince you otherwise
* If you miss “your” people – make sure you reach out to them – if only for a short video call.
* Read and read some more. There’s inspiration and consolation to be found on the pages…
* When you’re tired of reading – watch a spirit rising movie, but do try to limit your screen time all together…
* Remember to be kind. Not only to everyone else but to yourself as well.

This is it.
I wanted it be short and concise. You and only you are the ones to decide what’s good for you.
There’s a lot more to say about assertiveness and grounding ourselves and mindfulness, Of course. But this – was meant to be a short and helpful guide to help you focus your thoughts on what might be. And I wholeheartedly encourage you to spend some time and make sure you take good care of yourself.

So how are you this Christmas time? Do tell!

 

How to survive christmas


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