The holiday season can be a time of joy, but it can also bring stress, family conflicts, and expectations that may feel overwhelming. Over 25% of Australians experience increased mental health issues during the holiday period which can lead to isolation, increased substance use, and depression.
Taking time to think through what you expect—and what’s realistic—can help you make healthy decisions, reduce stress and help make this time something you can enjoy. The below worksheet is a great way to help you prepare for this time of the year and help identify those things which may hinder your holiday joy.
Here are some questions to consider for your journal:
Step 1: Reflect On Your Expectations
1. What expectations do you have about the holidays?
– Write down your hopes, wishes, or any “shoulds” you have in mind (e.g., “I should feel happy,” “I want to reconnect with family,” “I hope to avoid conflicts”).
2. Examples:
– “I want to have a calm holiday.”
– “I should enjoy spending time with family.”
3. Your Thoughts:
4. Consider if these expectations are realistic.
– Are any of these expectations setting you up for disappointment or stress? Place a star (*) next to expectations that may be difficult to achieve or that feel out of your control.
5. List two or three expectations that feel manageable and helpful for your recovery. Examples:
– “I will take time for myself if I feel stressed.”
– “I’ll set boundaries if conversations feel overwhelming.”
6. Your Manageable Expectations:
Step 2: Identify Potential Triggers
– Think about situations, people, or feelings that might challenge your ability to stay centered and calm during the holidays.
1. List any potential triggers you might encounter. Examples: Family gatherings, being offered alcohol, feeling lonely, or reminiscing about past holidays.
– List out your potential triggers:
2. How have you handled these triggers in the past?
– Reflect on what has helped you navigate similar challenges before and what might work this year. What might you be able to do a little differently?
BUILDING AN ACTION PLAN
Step 3: Set Up Your Support Network
1. Identify Your Supportive People
– List the friends, family, or members of your community you can reach out to if you need someone to talk to. Let your network know that you may need some additional support at this time of year if you know this may present a challenge.
2. Supportive Contacts
– List out your supportive contacts.
3. Create a Safety Plan
– Decide on specific actions you can take if you start to feel overwhelmed, stressed or depressed.
4. Your Safety Plan
e.g.
– I will step outside for a breath of fresh air if I feel stressed.
– I will call [insert supportive contact name] if I feel the urge to make an unhealthy decision.
Step 4: Set Small, Achievable Goals for the Holidays
1. Write down three small goals to focus on each day.
– These can be as simple as practicing gratitude, spending time outside, or taking time to rest.
2. Daily Goals:
Today, I will…
Today, I will…
Today, I will…
3. Plan for Self-Care
– Think about activities that keep you grounded and calm during the season.
4. Examples: Reading, exercise, journaling, meditation.
– List out your self-care activities:
Remember: Managing holiday expectations is about creating a holiday that supports your needs. Letting go of “perfect” expectations frees up space to take care of yourself and prioritize what matters.