How to Navigate the Holidays with Presence and Connection
(and not trip up with Triggers, Stress and other Hurdles)
Let me ask you a question:
Have you ever felt like the holidays are supposed to be this magical, joyful time… but instead, they feel like a whirlwind of stress, overcommitment, and emotional landmines?
One minute you’re decorating cookies or wrapping gifts, and the next, you’re snapping at someone because your aunt made that comment again, or you’re so overwhelmed by your to-do list you can’t even enjoy the moment. You might also still be thinking of those projects that didn’t get tied up properly before the holidays, and it feels tricky to shake off the distracted feeling.
Sound familiar?
Here’s the truth: the holidays have a way of highlighting everything—your relationships, your boundaries (or lack thereof), and your ability to stay present when life gets chaotic. And while it’s tempting to push through and deal with it later, the truth is that these moments are an invitation to grow.
Because when you approach the holidays with intention—when you address the triggers, protect your energy, and focus on connection—you don’t just survive the season. You thrive in it.
Let’s talk about how to make that happen.
In this post, we’ll explore three common hurdles people face during the holidays and provide practical strategies to overcome them. By implementing these tools, you’ll not only survive the holiday season but thrive—experiencing it as a time of connection, self-reflection, and joy.
The Real Holiday Challenges (and What They’re Teaching You)
Holidays aren’t just about what’s on the surface—family dinners, gifts, or celebrations. They have a way of surfacing what’s really going on underneath.
Here’s what most people run into:
Emotional Triggers: Old wounds resurface in the form of family dynamics or unexpected emotions.
Overcommitment: You say “yes” to everything, leaving no time for yourself.
Disconnection: Despite being surrounded by people, you feel distant—physically present but emotionally checked out.
The good news? Each of these challenges holds a lesson and an opportunity to align more deeply with yourself and those around you.
1. Emotional Triggers: When Old Wounds Resurface
Ah, family gatherings. They’re the perfect mix of love, laughter, and… the occasional emotional grenade.
Maybe it’s that relative who always makes a critical comment. Or a subtle tension that sneaks in from unresolved family dynamics. Before you know it, you’re reacting, not as the grounded, composed leader you’ve become, but as a version of yourself you thought you left behind years ago.
Here’s the thing: triggers aren’t here to ruin your holiday—they’re here to teach you.
When you feel triggered, it’s often because something in the present is stirring up an unresolved emotion from the past. The key is to notice it, process it, and respond with intention instead of reacting on autopilot.
How to navigate triggers:
Name it to tame it. Suppressing emotions doesn’t make them go away—it amplifies them. When a trigger hits, pause. Name the emotion you’re feeling—frustration, sadness, disappointment. Just naming it helps create space between the trigger and your reaction. Once identified, exhale deeply and keep focusing on it, while breathing deeply. Allow yourself to surrender to feeling and acknowledging it. Once you cease resisting it internally, it will already diminish its intensity and may even dissolve.
Ground yourself in the present. Use quick grounding techniques to return to the moment. Take a deep breath, place your hand on your chest, and remind yourself: I am safe, and all is well. Use techniques like the “Water Tap Technique” (if you’ve worked with me, you know this one!) to fully return to your body.
Set boundaries with love. If someone’s behavior crosses a line, you’re allowed to step away. A kind but firm statement like, “I need to take a moment” helps you protect your peace without escalating tension.
Emotional triggers can derail your holiday experience and create tension in your interactions if left unchecked. The key is not to avoid these moments but to navigate them with mindfulness.
Actionable tip - Journaling: If you don’t know how to self clear, spend 5-10 minutes before and after gatherings reflecting on your thoughts, emotions and sensations. Journaling helps you release built-up tension and approach situations with a clear mind and an open heart.
2. Overcommitment: When There’s No Time for You
If there’s one thing the holidays are famous for, it’s a jam-packed schedule. From work deadlines and gift shopping to hosting dinners and attending social events, it’s easy to find yourself overcommitted. While saying "yes" to everything might feel like the generous or responsible thing to do, it often leaves little room for what’s most essential—your well-being.
Overcommitment can lead to stress, burnout, and even resentment. The antidote? Honoring your boundaries and prioritizing your time.
How to claim yourself back:
Prioritize quality over quantity. Be intentional about the events, people, and commitments you say "yes" to. Focus on what aligns with your values and brings you genuine joy. Remember, a heartfelt presence is more valuable than spreading yourself too thin.
Schedule downtime for yourself. Make self-care a non-negotiable. Block out time on your calendar for activities that recharge you, whether it’s a quiet evening with a book, a walk in nature, or simply sitting in stillness.
Learn to say no gracefully. Saying no isn’t selfish; it’s necessary for preserving your energy. A kind and firm response, such as “Thank you for inviting me, but I’m unable to attend,” honors your boundaries without guilt.
Actionable tip - Create pockets of space: Use small, intentional breaks during the day to recharge. Depending on your human design and who you are, sometimes 15 minutes to breathe, meditate, or step outside can make a world of difference in restoring balance and clarity. Others may need a larger block of time. No matter what, tune into yourself and look after your needs. You’ll show up so much more powerfully again afterwards.
3. Disconnect in Relationships: When Presence Feels Lacking
Isn’t it ironic? The holidays are supposed to be about connection, yet they often leave us feeling more distant than ever.
Maybe it’s the distractions—the endless errands, the constant buzz of notifications, the pressure to make everything perfect. Or maybe it’s the emotional distance that comes from unspoken tension or trying to “just get through it.”
Whatever the reason, disconnection hurts. Disconnection isn’t just about physical absence; it’s about emotional distance. Even when sitting in the same room, distractions or unspoken tensions can create a barrier to genuine connection.
The antidote is presence.
How to cultivate deeper connection and presence:
Put away distractions. Whether it’s your phone, your to-do list, or your inner dialogue, make a conscious choice to create moments of undivided attention with your loved ones, make eye contact, and engage in meaningful conversations. Simple practices like lighting a candle during dinner or sitting in silence together can deepen your bond.
Ask meaningful questions. Go beyond the surface. Ask things like, “What’s been on your heart lately?” or “What’s one thing you’re really grateful for this year?” This invites deeper sharing and understanding.
Create connection rituals: Whether it’s a morning coffee together, a family walk after meals, or a bedtime or dinner table gratitude circle, small traditions can become meaningful anchors for connection.
Actionable tip - Eye gazing exercise: Spend 2-5 minutes gazing into the eyes of your partner or child. This practice might feel vulnerable, but it fosters profound intimacy and connection.
The memories you create and the connections you nurture will be the foundation for a more fulfilled and empowered version of you.
A Holiday Season of Alignment and Joy
Here’s what I want you to know: the holidays don’t have to feel like a whirlwind of stress and triggers.
When you approach them with intention—when you release old patterns, protect your time, and focus on connection—you create space for what really matters: joy, presence, and meaningful relationships.
This season is an invitation to recalibrate. To step away from the hustle and reconnect with what’s truly important. To align with your values and create memories that don’t just last for the season but ripple out into the year ahead.
Your Next Steps for an Aligned Holiday Season
Check in with yourself daily.
What do you need today to feel grounded and present? Whether it’s rest, connection, or time alone, honor those needs.Revisit your boundaries.
Where can you say “no” to protect your energy? What commitments bring you joy, and which ones drain you?Focus on presence over perfection.
Let go of the need to make everything “perfect.” Instead, focus on creating moments of genuine connection with yourself and your loved ones.
Make This the Year You Lead With Presence
When you prioritize your well-being and align with your values, you don’t just survive the holidays—you thrive in them.
And if you’re ready to take this mindset into every area of your life—to lead with clarity, purpose, and alignment—I’d love to guide you on your journey. The Ultimate Breakthrough Journey is here to help you clear the blocks holding you back and step into the next year fully aligned with your vision.
Let’s make this season—and the year ahead—one of connection, clarity, and joy.
You’ve got this.
If you’re ready to unlock your potential in business and life, deepen your alignment, elevate your relationships, and enter the new year with clarity and confidence, I’d love to support you on this transformational journey.
Book a call, and let’s connect!