An HSP Therapist Shares How to Get Through the Holidays as an HSP

HSP’s can create calm through holidays.

As an HSP, I know the holidays can be magical AND chaotic. All the expectations and social gatherings can be stressful, and even more so if you are highly sensitive. The pressure of the holidays can often feel overwhelming. With crowded gatherings, sensory overload, and heightened emotional energy, it’s important for HSPs to take extra care of their emotional and physical well-being. If you're an HSP, you might experience deeper emotions, stronger reactions to stress, and feel drained by all the hustle and bustle. But there are ways to navigate the season while still protecting your energy and joy.

Here’s a guide on how to get through the holidays with a bit more peace and calm:

1. Set Realistic Expectations

The holidays come with a lot of expectations – for gift-giving, hosting, socializing, and just "getting into the holiday spirit." As an HSP, it’s important to set realistic expectations for yourself. You don’t have to attend every party, buy elaborate gifts, or even participate in every tradition.

Give yourself permission to say no or modify plans to suit your needs.

• How to do it: Sit quietly and check in with yourself and know what YOU need. Prioritize what’s most meaningful to you, and communicate your boundaries early. Let your friends and family know if you need a quieter celebration or if you can’t attend certain events. Reducing your obligations helps you avoid emotional and physical burnout.

2. Create a Quiet Retreat Space

During the holidays, there’s often noise and chaos—whether it's holiday music in stores, crowded malls, or family gatherings. HSPs can get overstimulated by constant sensory input, so it’s crucial to create a peaceful space where you can retreat to recharge.

• How to do it: Find a spot in your home (or wherever you're staying) that you can make your "sanctuary" for the holidays. It could be a cozy reading nook, a warm bath, or even a calming playlist with nature sounds. When things get overwhelming, retreat to this space and take a few moments to calm your nervous system.

3. Manage Sensory Overload

The holidays often mean a bombardment of lights, decorations, loud music, and busy environments. For HSPs, these sensory inputs can quickly lead to exhaustion, irritability, or anxiety. Taking action to manage sensory overload is key to enjoying the season without feeling overwhelmed.

• How to do it: If you're going to be in a loud or crowded setting, wear noise-canceling headphones or earplugs. You can also bring a pair of sunglasses if the bright holiday lights are too intense for your eyes. If possible, schedule downtime in between events to recharge.

4. Practice Self-Care and Mindfulness

Self-care is crucial for everyone, but it’s particularly important for HSPs who may experience emotional exhaustion or physical tension more acutely. Taking the time to nurture yourself can help you stay grounded and resilient during this busy time.

• How to do it: Schedule time for activities that help you relax and feel centered. This could be meditation, deep breathing exercises, journaling, yoga, or a walk in nature. Make sure you’re getting enough rest and eating nourishing foods that support your energy levels.

5. Be Mindful of Your Emotional Sensitivity

HSPs tend to feel emotions more deeply, both positive and negative. The holidays can stir up nostalgia, grief, joy, or stress, all at once. It’s important to recognize and honor your emotions without judging yourself for feeling them.

• How to do it: Allow yourself to feel what you're feeling, whether it’s happiness, sadness, or anything in between. If you’re struggling with certain emotions, talk to a trusted friend or therapist. Journaling can also be a powerful tool for processing difficult feelings and releasing emotional tension.

6. Set Boundaries with Family and Friends

Family dynamics can be one of the most challenging parts of the holiday season for HSPs. Whether it's dealing with emotionally intense relatives or navigating differing expectations, boundaries are essential for preserving your well-being.

• How to do it: Be clear and kind when communicating your boundaries. For example, if you need to leave a gathering early or avoid certain topics of conversation, let others know in advance. Boundaries aren’t just about saying “no” — they’re about creating space for your needs to be respected.

7. Focus on What You Can Control

It’s easy to get caught up in the chaos of the holidays and feel like everything is out of your hands. But as an HSP, focusing on what you can control can bring you a sense of empowerment and peace.

• How to do it: Break down your to-do list into manageable tasks. For example, you might only focus on one small thing each day — like shopping for a gift or cooking a simple meal. When you feel overwhelmed, step back and remind yourself that you can only do so much. Focus on the things that matter most to you and let the rest go.

8. Honor Your Need for Alone Time

One of the most important needs for HSPs is alone time to recharge. While the holidays are often filled with social events and family time, it’s equally important to carve out time for yourself.

• How to do it: Schedule moments of solitude amidst the festivities. Whether it’s a quiet walk, a solo cup of tea, or a few minutes in a room by yourself, make sure you have space to decompress. It’s not selfish — it’s necessary for maintaining your emotional balance.

9. Embrace the Magic of Small, Meaningful Moments

The holidays don’t have to be grandiose or filled with constant activity. As an HSP, you may find that the most meaningful moments are often the quiet, intimate ones — a heartfelt conversation with a loved one, a peaceful evening at home, or the beauty of nature during a winter walk.

• How to do it: Take time to notice and appreciate the small, meaningful aspects of the season. Embrace simple traditions like watching a favorite holiday movie, lighting a candle, or writing a heartfelt note to someone special. These small moments can be just as fulfilling as the big celebrations.

10. Remember, It’s Okay to Ask for Help

Being a Highly Sensitive Person means you’re deeply in tune with the needs of others, but it’s important to remember that you don’t have to shoulder everything on your own. Asking for help is not a sign of weakness but a way to maintain balance.

• How to do it: If you’re feeling overwhelmed, don’t hesitate to lean on friends, family, or even a professional if necessary. Whether it’s asking someone to help with holiday preparations or simply reaching out for emotional support, it’s okay to ask for what you need.

Final Thoughts

The holidays can be a magical time, but for HSP’s, they can also bring their own set of challenges. By setting boundaries, practicing self-care, and giving yourself grace, you can navigate the season in a way that feels authentic and manageable. Focus on what truly matters to you, take time to recharge when needed, and remember that it’s okay to say no to things that drain you. This holiday season, make space for your own well-being — and allow yourself to experience the magic of the season in your own unique way.