This blog was developed by Therapy Connect Community of Practice Leads Katelynd, Joanne, Skye and Lauren
The holiday season is a special time, but it can also bring added pressure for parents and carers. Whether you’re juggling responsibilities or trying to make everything perfect for loved ones, it’s important to take a moment for yourself.
Taking care of yourself starts with understanding how your brain’s chemicals affect your mood and stress. Here’s a simple breakdown:
- Serotonin: Helps you feel calm and balanced.
- Oxytocin: Builds love, trust, and connection—like why hugs feel so nice.
- Dopamine: Gives you motivation and makes you feel rewarded.
- Cortisol: This is your stress hormone. It’s helpful in small amounts but can make things harder if it sticks around too long.
The great news? Your actions can trigger these “feel-good” chemicals and help you feel more balanced .
Here are practical tips to incorporate into your holiday routine:
1. Boost Happiness
Take a walk in nature with a friend to release dopamine. Fresh air and good company are a perfect combo!
2. Build Self-Esteem
Try something new—whether it’s a craft, recipe, or project. That little win will light up your dopamine reward system.
3. Foster Love
Spend quality time with family to release oxytocin. A simple cuddle or shared laugh can go a long way.
4. Manage Anger
Set boundaries to shift from cortisol to dopamine. Saying “no” to what doesn’t serve you is a form of self-care.
5. Ease Anxiety
Take a movement break—stretch, dance, or walk. This helps calm cortisol and boost serotonin.
6. Find Calm
Practice meditation or deep breathing to increase serotonin. Even five minutes can make a difference.
7. Share Joy
Play games with your kids to release oxytocin. It’s a fun way to connect and create joyful memories.
8. Build Perseverance
Set small goals for yourself. Checking them off triggers dopamine, keeping you motivated.
9. Handle Overwhelm
Pause and rest. Taking breaks helps reduce cortisol and promotes calm through serotonin.
10. Cultivate Compassion
Reach out to your community or connect with support organisations. Helping others boosts oxytocin and fosters a sense of belonging.
11. Find Peace
Focus on gratitude and appreciation. Reflecting on what you’re thankful for is a simple way to release oxytocin and feel at peace.
12. Boost Confidence
Notice and then celebrate your little wins. Recognising progress fuels dopamine.
The holidays don’t have to be about constant activity and pressure. By taking small, intentional steps to care for yourself, you can create a more enjoyable, meaningful season for you and your family. Remember, a well-rested and happy parent or carer is the greatest gift you can give to your loved ones!
From all of us at Therapy Connect, we wish you a restful and joyful holiday season.
