Content advisory: This episode includes discussion of self-harm thoughts, suicidal thoughts, substance use, and family conflict.
On Episode 13 of The Support & Kindness Podcast, host Greg Shaw and co-hosts Rich, Derek, and Liam talk openly about what many people feel during the holidays, but don’t always say out loud: this season can be overwhelming, lonely, triggering, and financially stressful, even when it’s “supposed to” be joyful.
This conversation is especially relevant for anyone navigating anxiety, depression, grief, recovery, trauma history, disability/chronic illness, sensory overload, or complicated family dynamics. The tone is honest and compassionate, with practical ideas you can try in real life.
Why holiday “cheer” can feel like pressure (not comfort)
How crowds, travel, and routine changes can spike anxiety
Family dynamics, old wounds, and the “holiday script”
Substance use triggers (including “pre-gaming”) and why it often backfires
Simple coping tools: breathing, planned exits, safe words, comfort items, and kind “ice-breakers”
This episode shares personal reflections and is not a substitute for professional advice.
If you are in immediate danger or thinking about harming yourself, reach out to local emergency services right away. In the U.S., you can call or text 988 (24/7). (988 Lifeline)
Greg opens by naming something many listeners have experienced: the holidays are often marketed as cozy lights and warm connections, but plenty of people feel the opposite - tight-chested, overstimulated, broke, grief-stricken, or isolated.
He lists the “quiet stressors” that can stack up fast: crowds, travel, money pressure, social performance, family tension, and loneliness, plus deeper risks like substance use triggers and self-harm thoughts.
A helpful framing he offers is simple but powerful:
Greg briefly mentions a common myth - that suicide rates rise during the holidays. Public health data often shows December is typically among the lowest months for suicide rates, even though the season can still be intensely hard for individuals and crisis support remains essential. (CDC Blogs)
Rich shares that his biggest holiday stressors are crowds and travel/routine disruptions, and how quickly those changes ripple into sleep, diet, medication routines, and overall stability.
Greg also names how overstimulation can push the body into fight-or-flight, making “festive” spaces feel threatening, especially for people living with anxiety, PTSD, or sensory sensitivities. Clinically, this maps to the sympathetic nervous system activating the stress response. (Cleveland Clinic)
When anxiety spikes, the goal often isn’t to “calm down perfectly.” It’s to create a small pocket of safety long enough to choose your next step.
That’s why Rich’s tool is so practical.
Derek reflects on how family holidays can become organized around one person’s emotional state, and how everyone else quietly adapts to keep the peace.
He also describes how “relaxing” rituals can quietly become substance-centered coping, not always consciously, but as a default pattern:
This matters because a lot of holiday stress isn’t just the event, it’s the roles people feel forced into:
peacemaker
fixer
emotional shock absorber
“act happy” performer
conflict avoider
the one who gets blamed for “ruining it”
Even naming that dynamic can reduce shame.
Both Liam and Rich talk about turning to substances as a way to “prepare” for gatherings and how that often makes things worse.
Liam explains the emotional logic many people recognize: family history is complicated, conversation drifts into old wounds, and substances can feel like a shortcut to numb the discomfort - until they amplify it.
Rich adds a broader pattern: using something, anything - to solve discomfort quickly, even if it doesn’t address the root.
This section lands gently but clearly: if you’re in recovery or trying to cut back, the holidays can be a high-risk season, and it’s okay to need extra support.
Liam shares the perspective of growing up with financial limitations, and how his family tried to keep the spirit of the holiday focused on being together, not performing prosperity.
Greg echoes this with a simple reframe: meaningful doesn’t have to be expensive, sometimes the most valued gifts are homemade or deeply personal.
This is a permission slip section for anyone carrying quiet shame around money: being short on cash is common, and it does not make you a failure.
The episode shines when it gets concrete. Here are the main tools they offer, written in a way you can screenshot or save.
Rich describes taking seconds in the car (or outside the room) to breathe and orient to the present.
Grounding is a widely used coping skill that helps you reconnect to the here-and-now when emotions are intense. (UNH)
Try this (gentle version):
Inhale slowly (count of 4–5)
Exhale slowly (count of 4–5)
Name 3 things you can see
Feel your feet on the floor
Remind yourself: “I can step out again if I need to.”
Derek offers a brilliant tool because it’s socially acceptable almost everywhere.
He describes stepping away, sitting in a stall, breathing, letting the nervous system settle, then returning more regulated.
Liam’s approach is relational and surprisingly strategic.
He explains that this can reduce “games,” silence, and tension for the whole group, without pretending the past never happened.
Greg suggests setting up a simple “get me out” plan ahead of time:
A safe word with a partner
A code phrase with a friend
A “call me with an excuse” rescue text system
This reduces the pressure to explain your nervous system in the moment.
Greg recommends building a tiny kit of grounding supports:
Touch: stress ball, smooth stone, fidget
Sound: earbuds, noise-canceling headphones
Visual: photo of a safe person, calm-down bottle
Scent: lotion or essential oil roller
These aren’t “silly.” They’re sensory tools, small ways of telling your body: you’re safe enough right now.
Holiday stress is real, and struggling doesn’t mean you’re broken.
Crowds, travel, and routine disruption can trigger fight-or-flight, especially with anxiety/PTSD/sensory sensitivity. (Cleveland Clinic)
“Pre-gaming” or using substances to cope can feel helpful short-term but often increases chaos, shame, and conflict.
A 30-second pause (breathing + grounding) can change what happens next. (UNH)
The bathroom break is a legitimate nervous-system reset, not a personal failure.
Breaking the ice with warmth can lower tension without erasing the past.
Money pressure is a common holiday trigger; presence and care matter more than price tags.
If the season gets dark or unsafe, support exists, and reaching out is a form of self-kindness. (988 Lifeline)
When holiday stress hits, what helps you most in the moment - a quick reset, a boundary, or connection?
What’s your go-to tool (breathing, stepping outside, “bathroom break,” safe word, leaving early, texting a friend, comfort item, etc.)?
If you’re comfortable sharing: what’s one boundary you wish you’d learned sooner?
The following resources were reachable as of 2026-01-06.
988 Suicide & Crisis Lifeline (U.S.) - call/text 988, 24/7: https://988lifeline.org (988 Lifeline)
Crisis Text Line - text HOME to 741741: https://www.crisistextline.org (Crisis Text Line)
The Trevor Project (LGBTQ+ youth crisis support): https://www.thetrevorproject.org (The Trevor Project)
SAMHSA (Substance use + mental health resources): https://www.samhsa.gov (SAMHSA)
FindTreatment.gov (treatment locator): https://findtreatment.gov (FindTreatment.gov)
NAMI (education + support): https://www.nami.org (NAMI)
GriefShare (grief support groups): https://www.griefshare.org (GriefShare)
My Grief Angels (grief support directory/community): https://www.mygriefangels.org (mygriefangels.org)
Well Beings (mental health resources): https://wellbeings.org (Well Beings)
Partnership to End Addiction (family support): https://drugfree.org (Partnership to End Addiction)
TAPS (Tragedy Assistance Program for Survivors): https://www.taps.org (taps.org)
Herren Project (recovery support): https://herrenproject.org (Herren Project)
Psychology Today therapist directory: https://www.psychologytoday.com/us/therapists (Psychology Today)
Open Path Collective (lower-cost therapy): https://openpathcollective.org (Open Path Collective)
Find a Helpline (global directory): https://findahelpline.com (Find A Helpline)
Holiday stress can look like panic in the parking lot, shame when checking your bank account, tension when you walk into “that” room, or loneliness when everyone else seems booked and celebrated. But as Greg, Rich, Derek, and Liam remind us:
You’re not failing, you’re responding to a complicated season with a nervous system that’s doing its best.
If any part of this episode resonated, feel free to share what helps you get through the holidays (or what you’re still figuring out). You never know who might feel less alone because you spoke up.
https://open.spotify.com/episode/5Js3huXCu06TXS3WratFPN?si=Vqo5Z475SB-Wj16sxmODvA
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Edited with help of ChatGPT. Images created using NanoBanana. I hold a commercial license for each.