Holiday Overwhelm: Scripts for Parents Spending Holidays in Survival Mode

Ah, the holidays. Twinkling lights, festive music, and… total overwhelm. For parents managing work, kids, family dynamics, and unresolved grief, this season can feel less like magic and more like survival mode.

Here’s the good news: you don’t have to do it all. You can survive and even feel a little bit of joy, without losing yourself.

Common Holiday Triggers

• Family expectations that feel impossible to meet

• Pressure to create “perfect” memories

• Lingering grief or resentment

• Kids’ stress amplifying your own

Scripts You Can Use

1. Saying “No” Without Guilt

"I’m so grateful for the invitation, but I need to prioritize my family’s downtime this week. Can we connect another time?"

2. Managing Relatives’ Judgment

"I hear your concern. We’re making choices that feel best for our family right now."

3. Protecting Your Energy With Kids

"Let’s take a break for a mindful moment before we continue playing together."

Micro-Strategies to Stay Grounded

• Breathwork: Inhale for 4, exhale for 6. Repeat 10 times.

• Check-ins: Ask yourself, “What does my nervous system need right now?”

• EMDR/Brainspotting-informed grounding: Place a hand on your heart and notice sensations.

• Journaling: Capture overwhelming thoughts to release tension.

You don’t have to navigate holiday stress alone. Consider scheduling a session to explore your triggers and build personalized scripts for boundaries this holiday season. Your nervous system (and your family) will thank you.