The holiday season is often depicted as a magical time filled with joy, family gatherings, and festive traditions. For individuals and families grappling with the challenges of Long COVID, however, the holidays can also bring stress, emotional fatigue, and disappointments. Navigating celebrations while managing a chronic, unpredictable, and often invisible illness requires thoughtful planning, clear communication, and firm boundaries. Here are some tips from COVID long-hauler Jen Roberts on how to approach the holiday season with resilience and grace.*

Skillfully Handling Misunderstandings and Expectations

Living with Long COVID often means facing misconceptions from loved ones. Invisible illnesses can be hard for others to grasp, especially when someone appears outwardly healthy. Psychological concepts like cognitive dissonance explain why some may struggle to reconcile visible health with reported disability. 

Some of Roberts’ tips for navigating this during holiday gatherings include:

• Manage your expectations. Accept that not everyone will understand your situation fully.
• Communicate clearly. Share specific updates about your and your family’s needs and limits.
• Stay grounded. Remember that others’ opinions do not define your reality.

Setting Boundaries: Protecting Your Family’s Well-being

Establishing boundaries can help reduce stress and create a more enjoyable holiday experience, Roberts says. She recommends considering these strategies:

• Control the environment. Stay in a hotel or designate a quiet room for rest breaks.
• Limit commitments. Politely decline events that feel overwhelming or unsafe.
• Stick to your plan. Be consistent about what works best for your family, even if others disagree or try to persuade you to go off track.

Simplifying Holiday Plans: Choose What Brings Joy

Fortunately, the holiday season doesn’t have to be all or nothing. Focus on what brings genuine happiness, Roberts urges, and let go of the rest.

• Travel mindfully. Evaluate whether trips will create joy or additional stress.
• Adjust traditions or create new ones. For example, send New Year’s cards instead of holiday cards, or skip them altogether.
• Simplify meals. Opt for pre-cooked dishes or a potluck-style gathering.
• Encourage inclusive activities. Choose low-energy games like trivia or reading holiday stories.

Embrace What Matters Most

Ultimately, while you may not change others’ perceptions or expectations, you can control how you engage with the season and with loved ones. Communicate clearly, set firm boundaries, and make plans that prioritize your family’s well-being. By doing so, you’ll create space for meaningful, joyful memories while negotiating the unique challenges of living with Long COVID.

*Roberts, J. (2023, December 20). Navigating the Holidays with Long COVID. Long COVID Families [Blog post]. Retrieved from https://longCOVIDfamilies.org/navigating-the-holidays-with-long-COVID/ 

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