Holiday pressure - self support

Heading home for the holidays might be fun and meaningful, but the family time can sometimes bring a sense of pressure. Many people find themselves bracing for comments that feel judgmental, especially around appearance or achievement. Even small remarks from loved ones can land with discomfort. When we’re under pressure, simple decisions, where to sit, what to eat, how to respond, can suddenly feel overwhelming. You’re not alone if the holidays bring both joy and emotional stress.

One way to prepare is through visualization. Before you travel, take a quiet moment to imagine yourself stepping into your family’s home or settling in at a holiday table. Picture the room: What will be on the table? Who might you sit next to? What could you put on your plate? Visualizing the environment ahead of time can create a sense of grounding when you’re actually there, helping your body recognize that you have options and agency. The more familiar your mind feels with the scene, the easier it becomes to choose what supports you—whether that’s taking a breath before responding, stepping outside for air, or shifting a conversation that doesn’t feel good.

And remember: diet culture permeates everything during the holidays. Many people repeat messages they’ve absorbed for years, and while their words might sting, they’re not personal. It’s okay to set boundaries, to redirect, or simply to keep your focus on your own well-being. Therapy can help you prepare for these moments including building plans that are supportive, practicing responses, and working through the stress that family gatherings can bring.