Articles of Interest

Thinking Through Your Emotions: A Holiday Season Survival Guide

During the holiday season, many of us find ourselves swept up in a whirlwind of emotions—joy, nostalgia, stress, loneliness, and everything in between. While this time of year can bring connection and celebration, it can also stir up emotional challenges that feel overwhelming.

That’s why learning to think logically through your emotions is such a powerful tool for maintaining mental wellness. It doesn’t mean ignoring how you feel—it means pausing, reflecting, and responding with intention rather than reacting out of habit. Here are five practical ways to create space for your emotions and navigate the season with greater clarity and compassion.

1. Pause and Reflect: Before reacting to a stressful moment, whether it’s a tense family interaction or an overbooked calendar, take a breath and pause. Ask yourself:

  • What am I feeling right now?
  • What triggered this emotion?
  • Is my reaction based on facts or assumptions?

This brief moment of reflection can help shift you from emotional reactivity to a more thoughtful, intentional response.

2. Challenge Unhelpful Thoughts: The holidays often come with high expectations. You might catch yourself thinking, “I have to make everything perfect” or “Everyone else seems happier than I am.” These thoughts can fuel anxiety and sadness.

Try reframing:

  • Instead of “I have to do it all,” say “I’m doing my best, and that’s enough.”
  • Instead of “I should feel happy,” say “It’s okay to feel a mix of emotions.”

Gentle shifts in thinking can make a big difference in how you experience the season.

 3. Use a Thinking Log: Inspired by cognitive behavioral therapy (CBT), a thinking log helps you track emotional triggers and thought patterns. Try jotting down:

  • The situation
  • Your emotional response
  • The thoughts that followed
  • A more balanced or logical perspective

This tool can be especially helpful during emotionally charged moments, offering insight and grounding when things feel overwhelming.

4. Practice Self-Compassion: Give yourself permission to feel. The holidays can bring up grief, loneliness, or stress—and that’s okay. Treat yourself with the same kindness you’d offer a friend. Rest when you need to, say no when it’s healthy, and reach out for support when it helps.

5. Focus on What You Can Control: You can’t control how others behave or how every event unfolds, but you can control how you respond. Set boundaries, prioritize what’s meaningful to you, and let go of perfectionism. Small choices can help you feel more grounded and empowered.

If you’re finding it hard to navigate your emotions this holiday season, please know that support is available. St. Luke’s Penn Foundation is here to help you sort through what you’re feeling and find your way forward—with compassion, understanding, and care. You don’t have to carry your emotions alone.