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The holidays can bring both joy and challenge.
May you find balance, comfort, and connection
in the moments that matter most.
Wishing you a gentle season filled with warmth, understanding, and hope for the new year ahead.
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Set a “Safe Soundtrack” for the Day
Holiday gatherings can stir up a lot of emotion, especially for anyone navigating recovery, so having a quiet reset tool can make all the difference.
One simple option is a “safe soundtrack”, a short playlist of three to five songs that instantly help you feel steady or grounded.
Before heading out, choose music that reliably calms your system or brings you back to yourself. If the room starts to feel overwhelming, step away for just the length of one song and let your mind settle. Use music you will remember, or download them so you have them on your phone to listen to.
| | Staff Spotlight - Jeleni Fernandez | | |
Jeleni Fernandez holds a Master’s degree in Social Work from the University of Kentucky and a Bachelor’s degree in Psychology with minors in Communications and Child and Family Services from Plymouth State University. She is currently pursuing licensure as a Licensed Clinical Social Worker in New Hampshire.
Throughout her education and career, she has gained experience working with diverse populations in a range of settings. During her graduate studies, she completed internships with a caregiver program providing support to elders and assisting with case management and as a crisis counselor with the 988 Suicide and Crisis Lifeline. These experiences strengthened her commitment to helping others access the support they need.
Outside of her professional life, Jeleni’s community involvement has played a key role in shaping her skills and values. Her time as a Girl Scout and her participation in community service activities fostered a strong sense of connection and leadership. She enjoys playing volleyball with friends and family in her free time and has volunteered with the Appalachia Service Project, spending a week in Central Appalachia helping to repair and rebuild homes for low-income families. These experiences deepened her understanding of service, empathy, and human connection.
Her collective experiences have taught her the profound importance of building genuine relationships to help individuals find the support they need—because everyone, at times, needs a helping hand. In her current role as an Admissions Clinician at WestBridge, Jeleni is proud to provide that support to individuals and families navigating the often overwhelming process of entering treatment.
Being a 988 crisis counselor the holidays were especially tough for individuals where they saw an increase in call volume. Holidays can bring a variety of emotions for individuals who are suffering from mental illness or addiction. The holidays bring joyful times and can also bring stressful moments of trying to meet social obligations and increase in substance usage and being around substances. Family, being overwhelmed, worried about money, grieving, or even being lonely are some of the concerns Jeleni had listened to and she wants all to know that “ it’s okay to have those moments and to give yourself grace”.
At 988 they suggested self-care exercises such as having a to-do list to break down tasks, giving yourself permission to prioritize activities that bring you joy, volunteering and budgeting are just some examples. Her time as a crisis counselor was valuable in that she was able to listen to someone who needed that extra support and was able to learn about different people and what they go through.
For anyone suffering from mental health symptoms or struggling in their recovery 988 is a great resource to take advantage of and even if you just need someone to talk to you can call or text 988.
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Holiday parties can often revolve around alcohol, which can be tough for people in recovery, or those supporting them.
Many people feel obligated to be cheerful, or to be seen as cheerful, during the holidays, even when they’re not. Mixed feelings are normal and family gatherings can be emotionally challenging for you, for someone you love, or for someone you’re helping navigate the season.
Here are a few tips to help make holiday gatherings a little less stressful. If you are a family member or simply someone walking alongside someone and helping them stay steady, these might be helpful to pass along.
Holiday Pressure Check-In:
- Start the day with a 2-minute scan. Pause before the day gets away from you. Ask yourself: How am I feeling physically? How’s my mood? What’s one thing I need today? What’s one thing I know I will have difficulty dealing with today? Naming it makes it easier to acknowledge it.
- Create a “quick calm” moment. Choose one grounding tool you can use anywhere: slow breaths, a warm drink like tea or apple cider, stepping into a quiet room, or focusing on your feet on the floor. Use it whenever holiday pressure spikes.
- Let your mood be your guide, not the season. If you feel joyful, lean into it. When tired, adjust your plans accordingly. If you feel overwhelmed, don’t feel you have to take part. There’s no “right” way to feel during the holidays.
- Share your limits with one trusted person so they know what you need this season, whether it’s quieter gatherings, shorter visits, or fewer expectations. Even a small boundary can ease a lot of pressure.
Staying Comfortable Around Alcohol:
- Bring or request a non-alcoholic “go-to” drink you genuinely enjoy. Sparkling water with citrus, ginger ale with cranberry, herbal iced tea or hot spiced cider gives you something in your hand, removing the pressure to take anything else.
- Keep your cup full of your non-alcoholic beverage of choice. A full glass naturally cuts down on unwanted offers. It signals you’re all set without making an announcement about it.
- Have an easy, friendly refusal line. When someone offers a drink, a simple “I’m good with what I have, thanks” works every time. Most people will move on immediately without needing more explanation.
- Step outside the “bar area.” If the drink table feels like a hotspot, move towards the kitchen, a quieter room, or the snack table. Changing your surroundings often changes the vibe.
- Have a quick distraction ready. If someone pushes, redirect with something simple like, “Did you try the dessert yet?” or “How’s work going?” It shifts the topic of conversation without confrontation.
- Check in with yourself before and after the event. Ask yourself: How am I feeling? What do I need to feel steady? That small awareness makes the gathering easier to navigate.
Managing Family Dynamics Without the Drama:
- Plan your “exit moments” ahead of time. Before you even walk in the door, decide what your cooling-off move will be, whether its stepping outside, checking the mail (or your email), offering to run an errand, or grabbing a glass of water. Having a plan makes it easier to use it when the moment gets tense.
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Practice your one-line boundary. Say it to yourself once or twice on the drive over: “I’m not discussing that today.” This helps it come out calmly when you need it, without over explaining or apologizing.
- Bring a supportive ally or have a discussion with someone ahead of time. If you can, identify one person who understands your limits. A quick glance or a shared “time to step out?” signal can keep things grounded and prevent escalation.
- Give yourself permission to leave early. You don’t need a big reason. A simple “I’m heading out, thanks for having me” is enough. Protecting your well-being is a valid priority during the holidays. If you don’t have your own transportation, make sure you have a backup plan, a cab, or other transportation service number already bookmarked and call them beforehand and schedule a pickup time.
- Shift the conversation when topics get heavy. Prepare a few neutral, easy subjects to pivot to, food, pets, new movies, winter plans. Redirecting prevents arguments without calling attention to the shift.
- Keep your visits time-boxed. If certain gatherings are tough, decide your start and end time ahead of the event. Sticking to that window keeps interactions manageable and predictable. Very like giving yourself permission to leave early, prepare ahead of time.
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