This post was originally published on Word In Black.
By: Laura Onyeneho
The holiday season is approaching, and many Americans are preparing for a time of joy, togetherness, and celebration. However, the season’s demands often bring a fair share of stress, especially for families juggling financial pressures, family dynamics, and busy schedules.
Dr. Bernadette Anderson, a physician, mindset coach, and author of Fulfilled: 52 Prescriptions for Healing and Health, shared practical strategies to help individuals and families navigate the holiday season with less stress and more joy.
According to the American Psychological Association, 38% of Americans report increased stress during the holidays, with 43% feeling more stressed this year than last. For individuals managing mental health conditions, the impact is even more significant—64% report worsening symptoms during the season, according to the National Alliance on Mental Illness.
Anderson says that while the holidays can be overwhelming, intentional practices can transform the season into a time of meaningful connection and self-care.
Navigating Family Dynamics
For Black families, Thanksgiving gatherings often hold special significance. However, tense conversations or unresolved family issues can make these gatherings stressful.
Anderson advises families to set the tone early by incorporating intentional moments like a gratitude circle or prayer to focus on shared values. Establishing boundaries is also crucial. “Politely agree in advance to avoid conflict-triggering topics like politics or sensitive personal issues,” she suggests. Instead, steer conversations toward shared interests or family achievements.
Physical activities like a family walk, dance-off, or game night can also break up tension and bring the focus back to joy.
The financial strain of holiday spending can weigh heavily on families. Anderson recommends setting a detailed holiday budget to allocate funds for gifts, travel, and entertainment.
“Openly communicating about spending limits with loved ones is key to managing expectations,” she says. Limiting impulse buys and taking advantage of holiday discounts, such as Black Friday and Cyber Monday, can also help families stay within their budgets.
Anderson encourages families to prioritize meaningful experiences over material items. “Offer experience-based gifts like a family movie night or a homemade dinner—it’s often more memorable and personal than expensive presents.”
For those hosting large gatherings, preparing in advance can significantly reduce stress. She suggests planning the menu early and delegating dishes to make Thanksgiving a collaborative effort.
She advises, “Prep ingredients ahead of time, use semi-homemade shortcuts, and organize your kitchen to streamline the cooking process. ” Having a timeline for the day’s activities can also help avoid the last-minute rush.
Finally, accepting help graciously can lighten the load. “Whether it’s washing dishes or entertaining guests, sharing responsibilities creates a more relaxed atmosphere,” says Dr. Anderson.
Prioritizing Self-Care
It’s easy to neglect personal well-being during the holidays. So schedule some “me time” to recharge.
“Simple mindfulness practices like deep breathing, meditation, or a quiet walk can help reduce stress,” she explains. Staying physically active, eating balanced meals, and limiting screen time are additional ways to maintain energy and focus during the season.
“Set boundaries with technology, and allow yourself to unplug and recharge. It’s okay to say no to activities that don’t serve your well-being.”
For families grieving the loss of a loved one, the holidays can be particularly challenging. Anderson encourages acknowledging grief and creating tributes to honor the memory of those who have passed.
“Whether it’s lighting a candle, sharing a memory, or making a favorite dish, these small acts can bring a sense of connection,” she says. Seeking support from friends, family, or professionals can also provide comfort during difficult times.
Thanksgiving meals are often a highlight of the season, but they can also lead to overeating. She advises starting the day with a balanced breakfast to curb excessive hunger later.
“Choose smaller portions, stay hydrated, and take a moment before going back for seconds,” she suggests. Staying active with a family walk or game can also balance the extra calories.
Lastly, she stresses that gratitude is a powerful tool for creating meaningful holiday connections. She recommends starting a gratitude circle, creating a gratitude jar, or sharing family stories to honor the shared heritage and foster deeper bonds.
“Gratitude shifts the focus from stress to appreciation,” she says. “It helps us reconnect with the true spirit of the season.”