The Big Silence Holiday De‑Stress Guide

December 19, 2025 Karena Dawn

Navigating the holidays with compassion, honesty, and care.

Hi, it’s Karena.

I want to speak to you directly for a moment—because the holidays can be beautiful and incredibly heavy. While the world often tells us this season should be joyful, festive, and full of togetherness, that’s not the reality for so many of us.

The holidays can stir up grief, anxiety, loneliness, financial stress, family tension, or memories we didn’t ask to revisit. If that’s you, I want you to know this right now: you are not alone, and nothing is wrong with you.

I created this Holiday De‑Stress Guide through The Big Silence to offer you grounding, support, and permission—to feel what you feel and to take care of your mental health in a way that honors you.

1. Give Yourself Permission to Feel What You Feel

One of the most powerful things we can do is stop telling ourselves how we should feel. You can feel grateful and exhausted. Hopeful and sad. Connected and lonely—all at once. This season, I invite you to let your feelings exist without judgment.

Watch: "We've never been taught to feel..." Kelly Gores breaks down how feeling is healing!

Try this:

Take two quiet minutes today.
Ask yourself: What am I actually feeling right now?
Name it. Write it down. Say it out loud.

There is so much healing in honesty.

🎧 Podcast Listen — Recommended Episodes:

These episodes are rooted in emotional honesty, self‑compassion, and nervous system care—perfect companions when you need reassurance that your feelings make sense.

Watch: "Humans are feeling machines. We are meant to feel things." Dr. Dave Rabin discusses how not feeling causes harm.

Helpful Resources to Get In Touch with YOU!

Watch: Gabby Bernstein's Advice for Handling Grief

2. Set Boundaries — Without Guilt

The holidays can come with expectations that don’t always support our well‑being. I’ve learned (sometimes the hard way) that protecting your peace is not selfish—it’s necessary.

You are allowed to say no. You are allowed to change plans. You are allowed to leave early.

Watch: Monica Berg's Advice for how to awaken joy and happiness in your day by prioritizing what you need.

Boundary reminders you can borrow:

“I’m prioritizing my mental health this season.”
“I won’t be able to make it, but I appreciate the invitation.”
“That conversation isn’t supportive for me right now.”

🎧 Podcast Listen — Recommended Episodes:

These conversations explore boundaries, self‑trust, and the courage it takes to protect your peace—especially during the holidays.

Watch: Vanessa Bennett on laying a foundation that honors your sense of self by saying "No" when you mean it.

Further Resources for Setting Healthy Boundaries

Watch: Terri Cole, "What it means to be setting boundaries and how to do it."

3. Regulate Your Nervous System (Even in 5 Minutes)

When things feel overwhelming, it’s often not because you’re doing something wrong—it’s because your nervous system is overloaded.

Before trying to “fix” your thoughts, try supporting your body.

Watch: Is Toxic Productivity Ruling Your Life and Hampering Your Wellness? with Israa Nasir

Simple grounding tools:

Place one hand on your chest and one on your belly. Take 10 slow breaths.
Step outside and name 5 things you can see, 4 you can feel, 3 you can hear.
Put on a calming episode of The Big Silence Podcast while driving, walking, or cooking.

🎧 Podcast Listen — Recommended Episodes:

Small moments of regulation can make a big difference.

Watch: Understanding the Physical Signs of Burnout with Lindsey Simcik of Almost 30

Nervous System Healing Tools from The Big Silence:

Watch: Dr. John Delony asks, "Why are we all so anxious?"

4. You Are Not Alone — Support Is Here

If the holidays bring up deeper pain, anxiety, or feelings of hopelessness, reaching out is not a weakness—it’s an act of courage.

Through The Big Silence, we’ve connected thousands of people to support, and I want you to know these resources exist for you, too.

The Big Silence Resources:

Therapy for All: Affordable therapy sessions for individuals who need access to care.
Mental Health Tools & Education: Free resources available on our website.
Community: A reminder that so many people reach out every year—you are not alone in this.

📞 If you are in immediate crisis, please call or text 988 (U.S.) to connect with the Suicide & Crisis Lifeline.

Watch: Kevin Hines asks the question that could save a life.

🎧 Podcast Listen — Recommended Episodes:

Hope + survival stories For when the season feels especially heavy. These stories are proof that even in the darkest moments, hope can still find you.

Watch: Sarah Gilman finally finds a community of help.

Guidance to Help You Find Support:

Watch: Advice from Kati Morton on how to check in on your people.

A Final Note

If the holidays feel heavy, please hear this:

You are not broken. You are human.

Breaking the silence doesn’t mean having all the answers—it means allowing yourself to be honest and supported. Whether that support comes from a podcast episode, a therapy session, or a quiet moment of self‑compassion, it all matters.

✨ You can explore resources, listen to the podcast, or learn more about Therapy for All at TheBigSilence.com.

I’m really glad you’re here. You don’t have to carry this season alone.

If you’re in a place where you’re able to give this season, I want you to know that supporting The Big Silence with a donation helps real people feel less alone. Your generosity allows us to create conversations that break shame, expand access to therapy through Therapy for All, and build a community where people can show up honestly and be met with compassion.

Giving isn’t just a donation—it’s a reminder to someone that support exists, that their story matters, and that they belong.

With love,

Karena