Staying Grounded During Breaks and Gatherings
The PNW Counseling Center has curated a list of tips and resources to help you navigate breaks and gatherings while also staying grounded.
Remaining centered and maintaining balance during breaks and gatherings can be a challenge, from dealing with difficult people and family drama to coping with loss, and spending time alone.
Tips for Coping with Difficult People and Family Drama
Over break and gatherings, interactions with some individuals (i.e. family or friends) may be difficult. When dealing with difficult people and family drama here are some tips:
- Excuse yourself and walk away
- Smile and listen while breathing calmly to help your body relax
- Think positive statements about yourself
- Change the subject of the conversation to something you feel more comfortable and confident in discussing
- State your feelings in a non-aggressive way
- Interact with someone else
National Resources
National Suicide Lifeline Hotline
Dial 9-8-8; open 24/7 all year round
Crisis Text Line
Text HOME to 741741; open 24/7 all year round
Local Resources
Dial 2-1-1 or text your zip code to 898211 to connect to resources in your community
Emotional Wellness During Breaks & Gatherings
Taking care of your emotional well‑being during breaks is just as important as managing your schedule. Whether you’re embracing the benefits of quiet moments, coping with grief or navigating seasonal stress, these tips can help you stay balanced and supported.
Many students may spend parts of their breaks or gatherings solo, and there is nothing wrong with being alone. It can even be enjoyable when it is your choice.
- Reframe your expectations
- Reassess your expectations for how the break will go —instead of how you think it should go.
- Give thanks
- There are many benefits to establishing a regular gratitude practice. Expressing gratitude can help you appreciate what you have, focus on the positives, and see the good in others.
- Be creative
- Identify things or activities that you can do that bring you enjoyment (i.e. hobbies, exercise, go the movies, crafting, baking).
- Share your time
- Research indicates that volunteering has a positive effect on overall health and creates a sense of connection to others. Check out charity or nonprofit websites to review their volunteer needs.
- Set a goal
- Setting goals, creating a plan, and organizing a schedule for what you want to do can take your focus off being alone.
After the initial shock of a significant loss and the first flood of support starts to fade away, you may feel the world has gone on without you. These difficult days are most likely to
happen on anniversaries, birthdays, and holidays/gatherings, although they may sometimes come without any apparent reason. Below are some tips on ways to cope with loss.
- Make a comfort kit to show self-love
- Place things that comfort you in a special box and put it in a location where you can easily find it. You might put in candles, favorite bath oils, or whatever brings you comfort.
- Create lists and engage in things you like to do
- Feel good resources (i.e. movies, books, food that brings you comfort)
- Supportive people
- Uplifting playlists
- Participate in a grief group or online support group
Seasonal Affective Disorder (SAD), sometimes referred to as “winter blues,” is a condition that comes and goes based on seasonal changes, appearing mostly in the fall and
winter and going away in the spring and summer.
Coping with Break Stress
Breaks and gatherings can bring up difficult family memories, thoughts of a lost family member, or unresolved conflict—acknowledge this when it occurs. Reflecting on disappointments over the past year can also intensify negative emotions.
- Accept family and friends as they are, even if they don’t meet all your expectations.
- Set aside grievances until a more appropriate time.
- If you feel sadness, loneliness, or anger, spend time with people who care about you, take a vacation, or volunteer to help others.
- Let others help by dividing up chores and tasks.
- If you feel lonely or isolated, seek out community, religious or social events for support and companionship.
Make time for yourself. Even 15 minutes alone can refresh you.
- Take a walk at night and stargaze.
- Listen to soothing music.
- Find something that clears your mind, slows your breathing and restores calm.
- Decide how much you can afford to spend before shopping.
- Don’t try to buy happiness with excessive or expensive gifts.
- Consider alternatives: donate to a charity in someone’s name, give homemade gifts or start a family gift exchange.
- Schedule time for shopping, baking, visiting friends and fun activities.
- A routine helps manage stress and unexpected changes.
- Get plenty of sleep, 8 to 9 hours per night is ideal.
- Saying yes when you should say no can lead to resentment and burnout.
- Friends and colleagues will understand if you can’t do everything.
- Set priorities and let go of impossible goals.
- Don’t over-plan family activities.
- Gatherings don’t have to be perfect or just like last year.
- Families change, and traditions evolve.
- Choose a few traditions to keep and be open to creating new ones.
- Avoid turning breaks into a free-for-all.
- Overindulgence adds stress and guilt.
- Eat a healthy snack before gatherings to avoid overeating.
- Don’t starve yourself; it can lead to binge eating and drinking.
- “Taking time off” from healthy habits makes it harder to restart.
- Keep up with sleep and physical activity.