New Year, Same you? Build Your Emotional Resilience Now!

By Jane Foster

The holiday season brings together joy, chaos, and an overwhelming pressure to do everything right. It’s a time of connection and exhaustion, especially for women who often bear the brunt of holiday planning, childcare, and emotional labour. From managing kids on school breaks to navigating the emotional weight of family traditions and New Year’s resolutions, it’s easy to feel stretched thin. Building emotional resilience can help you approach this busy season with graceand maybe even find moments of peace. Here’s how:

KIDS, CHAOS, AND CHRISTMAS BREAK

When the school term ends, your house transforms from a quiet workspace into a mini circus. Kids at home over the holidays bring joy but also noise, mess, and relentless energy. It’s easy to feel like you’re failing if you can’t keep up with their demands, but here’s the truth: you don’t have to. Reframe your perspective. Instead of seeing the chaos as a problem, consider it a “rough road.” These moments, though challenging, are opportunities to connect with your kids and create lasting memories. If they’re bored, frustrated, or fighting, step back. Ask yourself: does this situation require me to fix it, or is this just part of their learning and growth?

Introduce structured downtime. Create small rituals—like a daily holiday movie or a family walk—that help the whole household reset. Most importantly, give yourself permission to step away when you need it. Taking a moment to breathe isn’t selfish; it’s essential for your well-being.

THE CHRISTMAS CRUNCH

The weeks leading up to Christmas often feel like a marathon. Between shopping for gifts, attending school events, decorating, and juggling family expectations, the pressure to create a “perfect holiday” can be overwhelming. But perfection is a myth; chasing it will only leave you drained. Embrace the idea that the “rough road” is part of the journey.

Plans may go awry—the turkey might burn, the gifts might not arrive on time—but these bumps are often where the most memorable moments are born. Instead of focusing on perfection, focus on connection. Ask yourself: am I doing this because it brings joy to my family or because I feel like I should? If it’s the latter, let it go.

It’s also okay to delegate. Get your partner or kids involved in holiday tasks, even if it means the tree isn’t decorated precisely the way you’d like. The time saved is far more valuable than a perfectly trimmed tree. And remember, saying “no” to extra obligations is a gift you can give yourself.

THE PRESSURE OF A NEW YEAR

As the calendar flips, we often feel compelled to reinvent ourselves. New Year’s resolutions can be a source of inspiration, but they can also carry the weight of past failures. That pressure to change—and the fear of failing again—can make January feel more daunting than exciting. Try shifting your mindset. Instead of treating the New Year as a deadline for drastic changes, view it as a checkpoint. Ask yourself: what do I want to explore this year? This approach takes the pressure off and invites curiosity.

For instance, rather than saying, “I’ll lose 10 kilos by March,” say, “I want to explore ways to feel healthier and more energised.” This softer approach creates room for growth without the harsh self-criticism that can derail your efforts. Remember, resilience is built not by avoiding failure but by adapting when things are unplanned.

BREAKING FREE FROM EMOTIONAL LOOPS

The holidays amplify emotions, from joy and excitement to frustration and disappointment. It’s easy to get stuck in emotional cycles, where minor stressors—like a crowded shopping mall or a last-minute schedule change—trigger outsized reactions.

Recognising these patterns is the first step to breaking free. When you feel overwhelmed, pause and name the emotion. Are you frustrated, anxious, or tired? Once you’ve identified it, ask yourself: what do I need right now? Maybe it’s a quiet moment, a snack, or simply permission to feel your feelings without judgment.

You can also reframe your emotions as opportunities. If your patience is tested by long lines or traffic, consider it a chance to practice staying calm. A simple shift in perspective—like saying, “This is improving my resilience”—can help you regain control and keep the situation from spiralling.

RESPONDING WITH CHOICE

The holidays will throw challenges your way: family conflicts, unrealistic expectations, or the inevitable mishaps. However, how you respond to these situations is entirely up to you. When a situation feels out of control, remind yourself that you have choices. Instead of reacting with frustration when the kids spill juice on the freshly cleaned floor, pause, breathe, and respond calmly. Shifting your language can help, too. Instead of saying, “This always happens to me,” try saying, “This is frustrating, but I can handle it.”

Focusing on what you can control—your reactions—you’ll feel more empowered and less overwhelmed. And when others try to pull you into their emotional storms, remember: it’s not your job to steer their ship. Your role is to stay steady at your helm.

The holidays don’t have to be perfect to be meaningful. By embracing the rough roads, breaking free from emotional cycles, and responding with choice, you can create an authentic and fulfilling season. Prioritise your well-being alongside your family’s joy. You deserve to feel as much peace and happiness as you work hard to create for everyone else.

Dr Jane Foster is a leading educator, researcher, presenter and author of “It’s In Your Hands; Your Steering Wheel, Your Choice”. Combining her educational skills with neuroscience and positive psychology, Jane equips people with strategies to help build emotional resilience and manage their daily stresses, successfully changing perspectives and creating new neural pathways. For more information, visit website: www.emotionalresiliencetraining.com.au