The holiday season is often painted as a time filled with joy, celebration, and connection. But for many people, this time of year brings a very different experience. If the holidays feel overwhelming, emotionally heavy, or even painful for you, you’re not alone.
While some look forward to gatherings and traditions, others quietly brace themselves. The pressure to feel cheerful can make it even harder when your reality looks different. Stress, anxiety, grief, loneliness, or old memories may surface more strongly during the holidays — sometimes without warning.
It’s completely valid if this season brings more weight than warmth. Many people feel triggered by traditions, family expectations, or reminders of what (or who) is missing. The holidays have a way of stirring emotions we thought we had buried or outgrown and navigating those feelings can be difficult.
Why the Holidays Can Stir Up Big Emotions
The holiday season can reopen emotional wounds or highlight stressors you’ve managed throughout the year. For some, it means navigating complicated family relationships. For others, it brings up grief — whether recent or long-standing. And for many, the constant message that you “should” feel joyful creates pressure that intensifies anxiety or self-doubt.
These emotional shifts can show up in different ways. You might notice stress building more quickly, sadness settling more deeply, or old memories resurfacing at unexpected moments. Family dynamics may feel more triggering than usual, and physical or emotional exhaustion can make everything feel heavier.
If this connects with you, you’re not alone. Your emotions have a reason, and they matter.
How EMDR Can Support You During the Holidays
You don’t have to continue moving through the holidays feeling overwhelmed or disconnected. EMDR (Eye Movement Desensitization and Reprocessing) therapy can help shift how your brain responds to memories and triggers, allowing you to feel more grounded and emotionally supported throughout the season.
EMDR therapy works by using bilateral stimulation (like eye movements) to help your brain process painful memories that get activated during stressful times. Instead of feeling stuck in old patterns or reactive to familiar triggers, EMDR therapy helps the nervous system relax and respond from a calmer, safer place.
For many people, EMDR therapy:
- Reduces emotional reactivity around family gatherings
- Helps ease grief or sadness that resurfaces this time of year
- Supports healthier boundaries and self-awareness
- Creates more internal space to enjoy moments that truly matter
EMDR therapy doesn’t force holiday cheer — it helps you access genuine peace.
Caring for Yourself During the Holiday Season
Even if this season feels difficult, there are ways to support yourself gently and intentionally. Small practices can help you stay regulated, grounded, and emotionally prepared.
Ways to care for yourself this holiday season:
- Set realistic expectations. Allow yourself to decide what feels manageable — and what doesn’t.
- Build in moments of rest. Step away when things feel overstimulating. Even a few quiet minutes can help reset your system.
- Use grounding techniques. Deep breathing, sensory grounding, and mindfulness can help anchor you in the present.
- Stay connected to supportive people. Reach out to those who feel safe, comforting, and genuine.
- Honor your limits. It’s okay to decline invitations or modify traditions to protect your well-being.
Caring for yourself emotionally and physically is not selfish. It’s essential.
You Deserve Peace This Holiday Season
If the holidays feel heavy, painful, or overwhelming, please remember that you are not alone. Many people struggle silently during this time of year, and there is nothing wrong with needing extra support. You deserve a holiday season that feels safe, calm, and emotionally manageable.
Healing is possible, and your experience matters. Whether you’re navigating grief, anxiety, family stress, or simply feeling exhausted by the expectations of the season, there is support available.
Our team at EMDR Transformations Counseling is here when you’re ready. We would be honored to help you find grounding, clarity, and peace — not just during the holidays, but throughout your healing journey.
Alexa Handeland is a member of the Client Care team at EMDR Transformations Counseling. She is often one of the first points of contact for clients, helping with scheduling, answering questions, and ensuring that each person’s experience feels welcoming and supported from the very beginning. As a psychology student at Arizona State University, Alexa is passionate about mental health and dedicated to creating a warm, approachable environment where clients feel seen and cared for.
At EMDR Transformations Counseling, our team specializes in trauma-focused EMDR therapy, offering individual, couples, and family therapy, and specialized services for first responders. They provide a compassionate and supportive environment where clients can heal, grow, and achieve lasting change.
