Preparing for the Holiday Season
If the holidays bring a mix of warmth and worry, you’re not alone. At Women Supporting Women in Middle TN, we believe now more than ever it’s important for women to take care of themselves—and that we are stronger together. This guide is here to help you prepare for the holiday season with less stress, more clarity, and a lot more compassion for yourself.
Start With What Matters
Before the calendar fills up, choose your focus. A clearer “why” makes the “how” easier.
Name your season in three words (for example: calm, connection, rest).
Keep/Start/Let Go:
Keep: traditions that truly nourish you.
Start: one new practice that supports your mental health.
Let Go: expectations that drain you (perfection, comparison, overspending).
Capacity check: On a scale of 1–10, what’s your realistic energy level this year? Plan to 70% of that number.
A “Good-Enough Holiday” Plan
We don’t need perfect. We need doable.
This Week
Calendar reality check: circle high-demand days. Add buffer days after big events.
Ask early: childcare swaps, carpool help, potluck sign-ups.
Meal plans that care for you: build in two “no-cook” nights.
Two Weeks Out
Gifts: set a total number and divide by person. Consider “one gift + one experience.”
Simplify gatherings: shared menus, shorter time windows, cozy casual dress code.
Prep comfort: stock tea, cozy socks, a favorite playlist for quick resets.
Week-Of
Protect sleep and quiet time. Even 15 minutes counts.
Expect emotions. Make space for grief, joy, and everything in between.
Permission slip: change plans if your body says “not today.”
Money Matters With Heart
Financial strain is one of the top holiday stressors for women. Try a values-first budget.
Set a single number for the season (gifts, food, travel, giving).
Divide into three buckets:
Essentials: travel, meals, core traditions.
Joy: one or two meaningful splurges.
Generosity: giving that feels aligned, including donations or community support.
Cost-saving ideas:
Experience gifts (picnic, museum day), framed photos, recipe swaps, story recordings.
Family name-draw instead of buying for everyone.
Potluck and “bring one favorite” gatherings.
If gifting feels heavy, remember: your presence, not perfection, is what people remember.
Boundaries You Can Actually Say
Scripts for real-life moments:
Declining an invite: “Thank you for including me. I’m keeping things simple this season, so I’ll need to pass. Wishing you a wonderful time.”
Ending a visit: “I’m heading out now to rest. This has been lovely—let’s talk soon.”
Handling comments about food/body: “We don’t talk about bodies or plates. Let’s shift the topic.”
Alcohol boundaries: “I’m not drinking tonight, but I’d love a sparkling water.”
Budget boundaries: “We’re doing small gifts this year—think handwritten notes or a cozy coffee together.”
Caring for Caregivers, Single Moms, and Survivors
Your load may be heavier. Your care must be lighter to carry.
Micro-rest: 3 minutes of deep breathing, 10 minutes of stretching, 15-minute power naps.
Energy swap: one thing off your list for one thing that nourishes you.
Safety planning: if certain settings are activating, go with a trusted buddy, plan a “step out” signal, and keep your own transportation.
Ask directly: “Could you pick up the kids Wednesday?” People want to help but need specifics.6. Otter.ai
When Grief Shows Up
Holidays can amplify loss, distance, or change. There’s no “right way” to feel.
Create a simple ritual: light a candle, set a place, share a favorite story.
Choose what you can handle: attend part of an event, skip if needed, or host something small and gentle.
Start the day with grounding:
Name five things you can see, four you can feel, three you can hear, two you can smell, one you can taste.
If memories come in waves, let them. Breathe. Let the wave pass. Repeat.
Time Management That Respects Your Life
One-in, one-out rule: For every new plan, remove or shorten something else.
3-3-3 method:
3 priorities for the week (not 30).
3 must-dos for today.
3 quick wins you can do in 10 minutes or less.
Batch tasks: one wrapping session, one errand loop, one message catch-up.
Protected time blocks: Reserve one “non-negotiable” hour per week for your own care.
Food, Body, and Rest—Without the Noise
Food neutrality: all foods can fit. Try adding, not restricting—add protein, add fiber, add water.
Movement for mood: take brisk 10-minute walks after meals or dance to two songs.
Sleep anchors: consistent wake-up time, low light in the evening, limit late caffeine.
Quick Checklist
My three words for the season
One tradition to keep, one to start, one to release
“Good-enough” plan on the calendar with buffer days
Holiday budget set with three buckets
Two boundary scripts saved in Notes
One support ask sent to a friend, family member, or group
A simple remembrance ritual ready (if needed)
Sleep, movement, and meal basics mapped for the busiest week
If You’re Overwhelmed Right Now
Pause. Put a hand on your heart. Inhale for four, exhale for six, five times.
Pick one small action from this list and do only that.
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You deserve a holiday season that honors your capacity, your story, and your needs. Now more than ever, caring for yourself is not a luxury—it’s a necessity. And you don’t have to do it alone. Join our community for support groups, resources, and ways to give and receive help during the holidays. We’re stronger together.