- Set Boundaries in Advance
- Know your limits such as how much time you can spend or what topics to avoid and set boundaries before you get together with family.
- Communicate your boundaries with family members.
- Stick to your boundaries. If someone pushes past your limits, kindly but firmly remind them of your boundaries.
- Have an Exit Strategy
- Plan your escape in advance such as stepping away for a few minutes or leaving the family gathering altogether.
- Set a time to leave. You don’t have to stay for the whole event. It’s ok to communicate the time you plan to leave with family members in advance (or to change the time and leave sooner if needed!)
- Prioritize Self-Care -Take breaks and take time for yourself.
- Practice grounding techniques and mindfulness.
- Manage expectations. Remind yourself that it’s ok if things don’t go perfectly and you don’t have to meet unrealistic family expectations.
- Create New Traditions
- Do things your way. If spending time with family is too painful, it’s ok to create new traditions that support your mental well being. This might include celebrating with friends or by yourself.
- Focus on What you Can Enjoy
- Look for positive moments. Even in challenging family dynamics, try to find small pockets of joy.
- Focus on gratitude. Think about what you’re thankful for.
- Reach Out for Support
- Talk to a trusted friend or therapist. If you don’t have a therapist, reach out to our office to find the right fit among our team of qualified and compassionate therapists!
