The holiday season is often considered the most wonderful time of the year—a chance to reconnect with loved ones, indulge in delicious food, and celebrate traditions.
For some people this may not be the case. The season is different for those who face the holiday alone and / or are feeling lonely. This season that is happy for many is very isolating when you are alone. FAC wants to acknowledge that holidays are not the most wonderful time of the year for everyone. See our blog article The Holiday Season is not Always the Most Wonderful Time of the Year at https://fibrocanada.ca/en/the-holiday-season-is-not-always-the-most-wonderful-time-of-the-year/
This article is for people with fibromyalgia who need ways to balance life with family, friends and social engagements. This article will discuss strategies on how to actually enjoy family and friends during the holiday season.
The physical demands of shopping, meal prep, attending gatherings, and keeping up with traditions can quickly become overwhelming. The good news is that with a little planning and some mindful adjustments, it’s possible to enjoy the festivities while still taking care of your health. Here are some practical tips to help you pace yourself, manage stress, and simplify holiday traditions, so you can make the most of this special time of year.
Ask for Help Early and Often
Asking for help is one of the best ways to protect your energy and ensure you don’t push yourself too hard during the holidays. We all want to be the ones who do it all, but fibromyalgia can make even the simplest tasks feel exhausting. Asking for assistance helps you preserve your energy for the things that matter most—like spending quality time with loved ones. It’s all about sharing the load.
Examples of Asking for Help:
Cooking and Meal Prep: Hosting a big holiday dinner? Don’t be afraid to ask family and friends to pitch in! They can bring a dish or take on smaller tasks like setting the table or washing dishes. “Could you help with dessert?” or “Would you mind chopping the vegetables for me?” can make a huge difference.
Decorating: If holiday decorations are physically taxing, enlist others to help with the heavy lifting. You can still be part of the fun by picking out ornaments or directing the layout of the tree, while others handle the rest.
Shopping: If shopping in person is too much, do it online! If you do venture into stores, ask a family member or friend to help carry your bags or navigate the crowds. You can also delegate gift wrapping to others, so you don’t get too worn out.
Pace Yourself During Holiday Activities
With so many tasks and social events, it’s easy to get caught up in the hustle and bustle of the season. Pacing yourself is essential to avoid burnout and prevent flare-ups of fibromyalgia symptoms.
Examples of Pacing:
Task Breakdown: Cooking for a big family dinner? Instead of trying to do everything in one day, break the tasks into smaller chunks. Chop vegetables one day, bake desserts the next, and cook the main dishes on the big day. This way, the workload feels more manageable.
Short Bursts of Activity: Instead of pushing yourself to decorate the entire house in one go, set a timer for 20–30-minute bursts of activity. Take regular breaks to rest and recharge. For example, “I’ll decorate for 30 minutes, then take a 10-minute break with a cup of tea.”
Ask for Help and Rest: When hosting or attending parties, remember to take breaks. Find a quiet corner to rest when you need to, and don’t feel guilty about sitting down when you can. Standing for hours can be hard on your body, so take a seat whenever possible.
Navigating Holiday Stress to Avoid Flares
The holidays are often full of stress—between juggling family schedules, holiday shopping, and the pressure to make everything perfect. Stress is one of the most common triggers for fibromyalgia flare-ups, making it crucial to find ways to manage it effectively.
Examples of Stress Management:
Setting Boundaries: It’s okay to decline invitations to events or gatherings that might be too overwhelming. You don’t have to attend every party or function. A simple, polite response like, “I’d love to join, but I need to take it easy this season to manage my health,” can go a long way in preserving your energy.
Stress-Relief Techniques: Daily relaxation practices like deep breathing, meditation, or gentle stretching can help reduce stress and lower pain levels. Take a few moments each day to breathe deeply or use apps like Headspace or Calm to guide you through mindfulness exercises.
Journaling or Gratitude Practice: Writing down what you’re grateful for, even on tough days, can shift your focus to the positive aspects of the holidays. Keep a gratitude journal or simply take a few minutes to reflect on the good things in your life.
Simplifying Holiday Traditions to Make Them More Fibro-Friendly
Holiday traditions can be wonderful, but some activities may be too physically demanding when you have fibromyalgia. Simplifying those traditions allows you to maintain the festive spirit without pushing yourself too hard.
Examples of Simplifying Traditions:
Simplified Meal Preparation: Instead of preparing a huge multi-course meal, consider simplifying the menu or having others pitch in. A slow cooker or Instant Pot can help prepare meals with less effort. Asking guests to bring a dish reduces the burden on you.
Modify Gift-Giving: Consider giving experiences instead of physical gifts. A gift of a cozy afternoon spent together, or a homemade coupon offering help with chores, can be just as meaningful—and less stressful—than shopping for hours.
Alternatives to Outdoor Activities: If traditional outdoor activities like hiking or ice skating are too strenuous, host a cozy indoor gathering instead. Movie marathons, holiday crafts, or playing board games can be just as festive and much easier on your body.
Creating a Restful Environment
It’s easy to get caught up in the chaos of the holidays, but rest is just as important as celebrating. Creating a peaceful, calming space at home can help you recharge and manage your fibromyalgia symptoms.
Examples of Creating a Restful Space:
Calming Décor: Use soft lighting, calming colours, and cozy blankets to make your home feel like a sanctuary. Keep the environment uncluttered so you can relax and recharge during moments of downtime.
Quiet Time: Schedule moments each day for rest, even if it’s just for 10-15 minutes. Whether it’s reading a book, enjoying a warm beverage, or listening to soothing music, make sure to give yourself time to unwind and de-stress.
Soothing Scents: Essential oils like lavender or chamomile can help promote relaxation. Use a diffuser or light a scented candle to create a tranquil atmosphere in your home.
Reach Out to the Fibromyalgia Community for Support
The holidays can sometimes feel isolating, especially if your fibromyalgia symptoms flare. Connecting with others who understand what you’re going through can provide comfort and encouragement. Joining a support group or reaching out to others in the fibromyalgia community can help you feel less alone during this busy time.
Canadian Resources for Support:
Fibromyalgia Association Canada (FAC): FAC offers valuable information, resources, and a supportive community for those living with fibromyalgia. FAC’s website fibrocanada.ca is a great place to find support groups and connect with others who understand the challenges of managing fibromyalgia. Consider attending FAC’s Holiday Hangouts (insert link)
Online Communities: Virtual support groups or online forums can offer emotional support and helpful tips for coping with fibromyalgia during the holidays, without leaving the comfort of your home. FAC is hosting “Holiday Hangouts” every Monday throughout December and the first Monday in January. Sign up here https://fibrocanada.ca/en/fac-holiday-hangouts/ Come join us and share your experiences and connect with others who understand what you’re going through.
Embrace the Spirit of Connection, Not Perfection
The holiday season doesn’t have to be a time of exhaustion and stress for those living with fibromyalgia. By pacing yourself, asking for help, managing stress, simplifying traditions, and creating a restful environment, you can enjoy the holidays without overburdening your body. Remember, it’s okay to adjust your plans, delegate tasks, and prioritize your health. The holidays are about connection, not perfection. By taking care of yourself, you’ll create meaningful memories that will last long after the season ends.
References:
Fibromyalgia Association Canada (FAC): https://fibrocanada.ca/en/
Arthritis Society Canada: https://arthritis.ca
Headspace: https://www.headspace.com
Calm: https://www.calm.com