Ask an expert Avoid overwhelm this Christmas

It may be the most wonderful time of the year but, for some, Christmas can be a tricky period to navigate. We asked award-winning psychotherapist, Debbie Keenan, for her advice on how to enjoy the festive season without the stress...

- Feature Lisa Hibberd

What's your number one tip for keeping calm in the Christmas chaos?

As a psychotherapist, I want to remind you that feeling a bit 'all over the place' at Christmas is completely normal - don't be so hard on yourself. The season brings joy and fun, yes, but also chaos, expectations, family dynamics, and endless to-do lists. No wonder our nervous systems can feel overwhelmed and dysregulated.

One concept I often share with my clients is the Window of Tolerance, which you can find more information about by searching online. It's the zone where we feel calm, grounded, and able to respond rather than react. When we are outside of it, we may notice ourselves becoming anxious, irritable, shut down, or even numb. None of this means there's something wrong with you, it simply means your system is doing its best to cope.

My number one tip for keeping calm in the Christmas chaos is to create pockets of time for yourself. Ask yourself what your body needs most - if that is a short nap, do it, there should be no shame associated with this. We are all guilty of not listening to what our body needs in the moment. Step outside for a moment of fresh air, take a few slow breaths, or focus on something soothing around you, and start noticing and engaging with your five senses. We are so busy in 'doing mode', we neglect our just 'being' mode. Look for the richness in this busy season, whether it is the joy on children's faces or a crisp winter morning.

Is it ok to say no to parties or family events - and how can I do it without guilt?