Navigating Holiday Expectations in Therapy: What to Bring into Session
This post is the fourth and final installment in our holiday mental health series, designed to help you move through the season with greater self-awareness, compassion, and intention. Over the past three posts, we’ve explored ways to manage stress, honor your emotional needs, and create space for rest. In this closing piece, we’ll focus on how therapy can be a powerful ally for navigating holiday expectations—both spoken and unspoken.
Why the Holidays Can Feel Heavier Than Expected
The holiday season often arrives with a mix of anticipation and pressure. While many picture cozy gatherings and festive traditions, reality can also include complicated family dynamics, financial strain, grief, or an overwhelming schedule.
Even joyful occasions can stir up unexpected emotions. Old wounds, unresolved conflicts, or the absence of loved ones often surface more strongly in December. External pressures—such as hosting, attending multiple events, or managing a tight budget—can layer on stress.
Therapy during this season can help you:
Recognize and validate your feelings without self-criticism
Separate your own desires from others’ expectations
Create boundaries that protect your well-being
Learn practical coping strategies for in-the-moment challenges
Journaling Prompts to Bring into Session
Bringing notes to therapy can help you make the most of your time. Consider exploring these prompts before your appointment:
“What holiday traditions truly nourish me, and which feel draining?”
“When I picture this holiday season, what emotions arise?”
“What pressures—internal or external—am I holding onto?”
“Where might I need to set boundaries, and what makes that difficult?”
“What past holiday memories still influence how I feel about this season?”
“What relationships feel supportive right now, and which ones feel strained?”
“How do I want to feel at the end of the holidays, and what might help me get there?”
“What am I willing to let go of this year to protect my well-being?”
“What do I wish I could tell my younger self about the holidays?”
“How will I know if I’m overcommitting—and what’s my exit strategy?”
Writing down your thoughts beforehand ensures your therapist can help you work through the specifics rather than starting from a blank slate.
Normalizing Emotional Flare-Ups Around the Holidays
It’s common to feel a surge of emotions in response to seemingly small triggers this time of year. A crowded store, a critical family comment, or even a familiar song can stir grief or frustration. These reactions aren’t signs of weakness—they’re signals from your nervous system that something needs attention.
Your therapist can help you understand what these moments mean for you personally and offer tools for calming your body and mind in real time.
Questions to Ask Your Therapist This Season
If you’re unsure where to start, here are some conversation openers for your next session:
“What grounding techniques would work best for me in high-stress holiday situations?”
“How can I maintain my boundaries without feeling guilty?”
“What’s a realistic self-care plan I can follow during busy weeks?”
“How do I navigate conversations with family members who dismiss my needs?”
“What’s one practical skill I could learn now that would help me manage emotional triggers?”
Closing Thoughts
The holidays can bring both joy and emotional strain, but therapy gives you a place to explore your feelings, strengthen your boundaries, and set realistic expectations. By preparing for these conversations with your therapist, you create space for a season that feels more authentic, grounded, and peaceful—on your own terms.
This concludes our 5-part holiday mental health series. If you’ve been following along, consider revisiting the earlier posts to create your own personalized holiday care plan. Remember: every small act of self-awareness you practice now can help shape a season that truly supports your well-being.
This post is the fourth in and final installment in out Holiday Mental Health Series. Be sure to check out the others!
