Staying Strong: Navigating Holiday Stress and Prioritizing Wellness
For many Black Women, the holidays bring a complex mix of emotions: joy and connection alongside expectations, traditions, and pressures that can sometimes feel overwhelming. Whether it’s managing family gatherings, cultural expectations, or the invisible workload we carry every day, the holiday season can be a lot. But here’s the truth: your well-being matters, and prioritizing it is an act of resistance, self-love, and care.
The Velma Carter Centre celebrates Black Women’s strength and resilience. We also know how vital it is to create space for rest, reflection, and restoration. Here’s how to navigate the holidays with your wellness in focus:
1. Honour Your Energy
The holidays often come with an unspoken expectation to “do it all”—cook the perfect meal, buy the perfect gifts, host the perfect gatherings. But your energy is finite and precious. Instead of overextending, ask yourself: What brings me joy? What drains me? Delegate tasks when you can, say “no” when needed, and let go of the idea that you have to please everyone.
💡 Pro Tip: Give yourself permission to rest. Rest is not a luxury; it’s essential for your mental, physical, and emotional health.
2. Stay Rooted in Your Identity and Traditions
For Black Women, the holidays are often a time to connect with culture, history, and family traditions. From preparing beloved recipes to celebrating Christmas or reflecting on shared history, these rituals are powerful acts of joy and remembrance. But it’s okay to reimagine traditions too. Create a holiday season that feels authentic to where you are in life.
💡 Pro Tip: Blend old traditions with new ones. Whether it’s a virtual family gathering, journaling your gratitude, or hosting a potluck, make space for the things that truly nourish your spirit.
3.Make Space for Sisterhood
One of the greatest strengths of Black Women is our ability to lean on and uplift one another. This season, make time for the sisters in your life—whether they’re family, friends, or community. A heart-to-heart conversation, a shared meal, or even a group chat full of love and laughter can remind you that you’re not alone.
💡 Pro Tip: Start a holiday self-care challenge with your girlfriends—whether it’s committing to 10 minutes of journaling a day, drinking more water, or sharing gratitude texts every morning.
4. Protect Your Peace
Family gatherings can sometimes be a mixed bag. While they bring love and connection, they can also stir up old wounds or involve people who don’t respect your boundaries. Protecting your peace means identifying what you need to feel safe and whole and having the courage to communicate those needs.
💡 Pro Tip: Create an “exit strategy” for stressful situations. Whether it’s stepping outside for fresh air, bringing a supportive friend, or planning a polite early departure, have a plan to honour your mental health.
5. Nourish Your Body and Soul
The holidays often revolve around food, but it’s easy to lose sight of what your body truly needs. Enjoy your favourite dishes, but don’t forget to nourish yourself with foods that energize and sustain you. Drinking water, eating balanced meals, and getting fresh air are acts of self-love.
💡 Pro Tip: Explore dishes that celebrate your heritage while adding a wellness twist. For example, try a lighter version of your favourite greens or bake instead of frying certain dishes.
6. Practice Gratitude as Resistance
In a world that often tries to diminish our joy, gratitude is a radical act. Take time to acknowledge your wins—big and small—and the beauty in your life. Whether it’s through journaling, prayer, or sharing your gratitude with others, this practice can shift your perspective and reduce stress.
💡 Pro Tip: Start a “gratitude jar” for the season. Each day, write down one thing you’re thankful for and place it in the jar. On New Year’s Eve, read them as a reminder of the light in your life.
7. Create Joyful Movement
Movement is a powerful way to release stress and connect with your body. Whether it’s a dance party in your living room, a calming yoga session, or a walk in nature, find ways to move that bring you joy and remind you of your strength.
💡 Pro Tip: Invite your family to join in! A holiday dance-off or a gentle group stretch can be a fun, bonding activity.
8. Seek Spiritual and Emotional Renewal
For many Black Women, faith and spirituality are sources of strength and guidance. Lean into those practices that ground you—whether it’s prayer, meditation, gospel music, or connecting with your ancestors.
💡 Pro Tip: Light a candle and create a sacred space for reflection. Use this time to set your intentions for the season and release anything weighing you down.
9. Know When to Ask for Help
It’s okay to not be okay. If you find yourself feeling persistently anxious, sad, or overwhelmed, reach out for support. Therapy, community groups, and trusted friends can provide the care and perspective you need.
💡 Pro Tip: Consider culturally competent therapists or groups that center Black Women’s experiences. They can offer deeper understanding and tailored support.
This Holiday Season, Choose You
The holidays are a time to celebrate, reflect, and connect. But most importantly, they’re a time to care for yourself. At the Velma Carter Centre, we see you, we honour you, and we’re here to support you. Join us for our upcoming workshops on stress management, mindfulness, and healthy holiday cooking, and let’s make this season one of joy, balance, and empowerment.
From our family to yours: Black Woman, you are strong. You are worthy. You are enough.
Stay radiant, stay well, and have a beautiful holiday season.
Love and power,
The Velma Carter Centre Team