The holiday season can be a time of joy and connection, but for many, it also brings heightened stressors, pressures, and anxieties. If you’re living with chronic pain, this added stress and high-alert mode can cause your brain to be more sensitive to danger signals like pain, amplifying your symptoms and making it harder to enjoy the season. Let’s explore why this happens and what you can do to take care of yourself during this busy time.
Common Holiday Triggers
Recognizing what might increase your stress is the first step toward managing it. Here are some common holiday triggers that may impact chronic pain:
- 1. Overcommitment: Taking on too much, having difficulty saying no, and leaving little time for self-care.
- 2. Unrealistic Expectations: Striving for the “perfect” holiday can create intense pressure and lead to feelings of failure or overwhelm.
- 3. Family Dynamics: Tensions with loved ones or navigating complex relationships can take a toll.
- 4. Financial Stress: The pressure to give gifts or host events can create anxiety.
- 5. Changes in Routine: Travel, altered sleep schedules, and inconsistent meals can disrupt pain recovery care and cause other danger signals to fire.
- 6. Social Media: Comparing yourself to others “picture-perfect” experiences can create sadness and envy and take you away from enjoying your own present moment.
- 7. Loneliness: Not having family or friends to spend the holidays with can be distressing.
The Link to Chronic Pain
We have many danger signals that can be activated in response to threat or perceived threat. Danger signals include pain but also anxiety, depression, fatigue, and more. When you are under a state of stress or pressure brought on by the holiday season, your brain is on high alert, scanning your environment for potential danger. Perhaps the threat you are looking out for is not physical but emotional — a problematic relationship with your in-laws, family arguments around politics, travel delays, or being alone or feeling out of place.
There is an overlap in the different systems that assess for threats. In fact, studies prove physical pain and emotional pain activate the same set of regions in the brain!
Tips to Manage Holiday Stressors and Chronic Pain
The good news? There are strategies you can use to reduce physical, emotional, and psychological danger signals to keep your pain at bay. Here are some tips to help you stay grounded and engaged in what matters most:
Focus on the Bright Moments
Look for small, joyful moments in your day: the warmth of a cozy blanket, the twinkle of holiday lights, or laughter with a loved one. Even brief moments of happiness can have a calming effect on your nervous system, and attending to pleasant feelings is the very best thing you can do for your primitive brain.
Prioritize Self-Care
Block out time each day for activities that help you recharge — whether taking a walk, reading or simply enjoying a quiet moment with a cup of tea. Prioritize anything that helps you feel centered, light, and content.
Stick to Your Routine
As much as possible, maintain consistent sleep, meal, and movement patterns. Small efforts to stay on track can make a big difference in how your body feels.
Use Grounding Techniques
When stress or pain feels overwhelming, try grounding techniques like deep breathing exercises, progressive muscle relaxation, and guided meditations (many holiday-specific meditations are available online).
Plan for Tricky Situations
Anticipate situations that might feel stressful (e.g., family gatherings) and plan ahead. This could mean setting boundaries, bringing a grounding activity with you, or scheduling downtime before or after.
Focus on Gratitude
One of the most helpful ways to reduce holiday stress is to shift your focus toward gratitude and connection. Instead of striving for the “perfect” holiday, ask yourself:
- What moments bring me joy?
- How can I simplify my holiday plans to make them less stressful?
- What traditions or activities make me feel calm and happy?
By reframing the season as an opportunity to connect with what matters most, you can reduce anxiety and even lessen the intensity of chronic pain.
Take Time for You
As you navigate this busy season, remember that your well-being comes first. Taking care of yourself isn’t selfish — it’s necessary. Whether scheduling time for mindfulness, setting boundaries, or simply allowing yourself to rest, every small step helps you enjoy the season in a way that feels right for you.
If you’re looking for more tools to manage chronic pain and anxiety, check out our Healing Workshops or blog for additional tips and resources.
This holiday season, give yourself the gift of grace. With a bit of planning and self-compassion, you can create a season that feels lighter, brighter, and more aligned with your well-being.
If you’re looking for individual support along your recovery journey, explore WellBody Psychotherapy. Our one-on-one sessions offer clinically proven Pain Reprocessing Therapy methods to help you:
- Learn to interpret body signals accurately.
- Rewire how your brain processes painful sensations.
- Break the cycle of chronic pain.
- Develop strategies to manage stress, anxiety, and other psychological danger signals.