Navigating Thanksgiving Stress: How Therapy Can Help You Stay Grounded This Holiday Season

For many, Thanksgiving is a time for connection, gratitude, and good food—but it can also bring pressure, family dynamics, financial strain, and emotional overwhelm. The expectations of hosting, traveling, or simply “being okay” can make this season feel more stressful than joyful.

At Seratona Psychotherapy Collective, we see this every year. The holidays have a way of bringing unresolved emotions to the surface, highlighting relationship challenges, and stretching our capacity to cope. Therapy provides a supportive space to slow down, unpack these feelings, and develop strategies to move through the season with more ease and intention.

Whether you’re navigating complicated family relationships, grief, burnout, or anxiety around gatherings, having a therapist in your corner can help you set boundaries, stay grounded, and reconnect to what truly matters.

Three Tips to Reduce Holiday Stress & Anxiety

1. Set Boundaries Before You Need Them

Family gatherings can activate old roles and patterns. Before heading into the holiday weekend, identify what you’re comfortable with—time limits, topics you won’t engage in, or people you need space from. Communicate your limits clearly and kindly. Boundaries aren’t barriers; they’re tools for emotional safety.

2. Create a “Pause Plan”

Stress happens fast. A pause plan helps you slow your body before your mind spirals. Try:

• Stepping outside for two minutes of fresh air

• 4-7-8 breathing

• A grounding technique like noticing five things you can see

These quick resets regulate your nervous system and help you stay present.

3. Redefine What the Holiday Should Look Like

Many people feel anxious because they’re trying to meet family expectations, cultural norms, or social media ideals. Give yourself permission to create a Thanksgiving that feels authentic to you. Smaller gatherings, simpler meals, or a focus on rest instead of obligation are all valid.

If you’re finding the holidays overwhelming, you don’t have to manage it alone. Our therapists at Seratona specialize in supporting individuals through anxiety, stress, and family dynamics—especially during challenging seasons.

Reach out anytime to schedule a session and give yourself the support you deserve this holiday season.

Seratona Psychotherapy Collective
Where your well-being comes first.

Navigating Holiday Stress with Care and Connection

The holidays are often described as “the most wonderful time of the year,” but for many, they can also bring a unique mix of stress, pressure, and emotional fatigue. Between family dynamics, financial strain, travel plans, and the expectation to feel joyful, it’s easy to find yourself overwhelmed instead of grounded.

As a therapist, I often remind clients that holiday stress doesn’t mean something is wrong—it simply means you’re human. Here are a few ways to care for your mental health as the season approaches:

1. Prioritize what actually matters.
You don’t have to say yes to every gathering or tradition. Identify what’s truly meaningful to you this season and give yourself permission to let go of the rest.

2. Practice small, consistent self-care.
It doesn’t have to be elaborate. A 10-minute walk after dinner, deep breathing between errands, or taking a quiet moment before the day starts can all reset your nervous system.

3. Communicate with clarity and compassion.
Family interactions can bring up old patterns. Try setting boundaries early—“I’d love to join for dinner, but I’ll need to leave by 8”—and use “I” statements to express how you feel without blame or defensiveness.

4. Ask for support.
Whether through therapy, a friend, or a loved one, sharing what you’re feeling can make a world of difference. You don’t have to navigate holiday stress alone.

At Seratona Psychotherapy Collective, we help individuals and families find balance, connection, and calm—especially during stressful seasons.
If you find yourself feeling anxious or emotionally drained this time of year, reach out. The best gift you can give yourself is the space to slow down, reflect, and care for your well-being

🧠 When High Achievement Comes at a Cost: Supporting the Mental Health of High Performers

The Hidden Side of High Performance

On the outside, you’re composed, driven, and dependable. Inside, it can feel like a constant race against time — chasing the next goal, fearing a setback, or never feeling quite “good enough.”

High-performing professionals, athletes, entrepreneurs, and students often live under the weight of high expectations — both external and internal. This pressure can manifest as:

• Chronic anxiety or overthinking — a mind that won’t turn off, even after hours.

• Burnout — emotional fatigue, loss of motivation, or feeling detached from joy.

• Imposter syndrome — doubting your worth despite your accomplishments.

• Perfectionism — setting impossibly high standards that lead to stress or guilt.

• Difficulty slowing down — equating rest with laziness, or productivity with self-worth.

When success becomes tied to identity, it’s easy to lose sight of who you are outside of achievement. Therapy can help you reconnect to that part of yourself.

Therapy for High Performers: Building Balance Without Losing Drive

Working with high performers requires a nuanced approach — one that respects ambition while helping clients cultivate emotional flexibility and balance.

In my work with high-achieving individuals, I help clients:

• Understand and reframe perfectionistic thoughts that fuel stress and self-doubt.

• Build emotional resilience using cognitive-behavioral and mindfulness-based tools.

• Set healthy boundaries to prevent burnout and protect energy.

• Reconnect with purpose beyond external validation.

• Cultivate self-compassion — a critical skill that strengthens, not weakens, performance.

My goal is never to take away your ambition — it’s to help you achieve from a grounded, authentic place that feels sustainable.

Why High Performers Often Struggle to Seek Help

Many high achievers feel that asking for support is a sign of weakness or failure. You’re used to being the one others rely on — so slowing down can feel uncomfortable or even unsafe.

But here’s the truth: acknowledging your limits is not losing control; it’s a sign of emotional intelligence. Therapy gives you space to process without judgment — a place to breathe, reflect, and recalibrate.

It’s where achievement meets authenticity.

How I Help

As an Associate Professional Clinical Counselor (APCC), I specialize in supporting:

• High-performing professionals managing anxiety and burnout

• College and graduate students balancing ambition and self-worth

• Individuals navigating cultural or familial expectations of success

Our work together focuses on both the mind and the self — the patterns that drive your achievement, and the parts of you longing for peace, presence, and connection.

Therapy with me is collaborative, compassionate, and tailored to your unique experience. I also offer therapy in Armenian for clients who feel more comfortable expressing themselves in their native language.

If You’re Ready to Redefine Success — Let’s Connect

You’ve worked hard to get here. Let’s make sure your mental and emotional health can keep up with your goals.

📍 Seratona Psychotherapy Collective — Serving Southern California
🌐 www.seratonapsychotherapy.com
📞 (323) 417-5432
📸 Instagram: @seratona_psychotherapy

Therapy isn’t about doing less — it’s about doing what matters most with a clear mind and open heart.
Let’s start that journey together.

🌿 Starting Therapy: 10 Powerful Insights to Begin Your Journey with Confidence

Starting therapy can feel like a big step — and it is. Whether you’re struggling with anxiety, navigating a life transition, or simply craving more clarity and emotional peace, therapy offers a safe space to heal, grow, and rediscover yourself.

But where do you start? How do you find the right therapist? And how can you tell if your therapy is actually working?

In this guide, we’ll break down everything you need to know about getting started in therapy — from finding your ideal therapist to recognizing when it’s time to make a change, and what successful therapy truly feels like.

🧠 1. Understanding the Purpose of Therapy

Therapy isn’t about “fixing” you — because you’re not broken. It’s about understanding yourself on a deeper level.

A good therapist helps you explore how your thoughts, emotions, and behaviors connect. Together, you’ll develop healthier coping skills, build emotional resilience, and learn to respond — not react — to life’s challenges.

Therapy is not just for when things fall apart; it’s also a tool for growth, self-awareness, and becoming the best version of yourself.

⏰ 2. How to Know It’s Time to Start Therapy

It’s not always easy to know when you’re “ready.” But here are a few signs it might be time:

• You’re feeling anxious, sad, or overwhelmed most days.

• Your relationships feel strained or draining.

• You’ve tried to “push through,” but it’s not helping.

• You feel stuck, unmotivated, or unsure of what’s next.

• You just want to understand yourself better.

Starting therapy doesn’t mean you’re weak — it means you’re ready to take control of your mental health.

💭 3. Preparing for Therapy: Getting in the Right Mindset

The most important thing you bring to therapy isn’t your history — it’s your openness.

Therapy works best when you’re willing to explore, reflect, and be honest (even when it’s uncomfortable). You don’t need to know what to say — that’s what your therapist is there to help with.

💡 Tip: Think of therapy as a conversation with purpose — a space where your thoughts and emotions finally have room to breathe.

💬 4. What to Look for in a Therapist

Finding the right therapist is like finding the right pair of shoes — it’s all about the fit.

Here’s what to look for:

• Credentials: Make sure they’re licensed and trained in their area of expertise.

• Experience: Seek someone who specializes in what you’re dealing with (like anxiety, trauma, or relationships).

• Communication Style: Do you feel comfortable and understood?

• Cultural Fit: A therapist who respects your identity and background makes all the difference.

• Therapeutic Approach: Whether it’s CBT, EMDR, or psychodynamic therapy, make sure the method resonates with you.

You should feel safe enough to be vulnerable. If you consistently don’t, it may not be the right match — and that’s okay.

🪞 5. Different Therapy Styles (and Finding Your Match)

Every therapist works a little differently. Some focus on thoughts and behaviors; others dive deeper into emotions and patterns.

Here’s a quick breakdown:

Therapy TypeFocusBest ForCognitive Behavioral Therapy (CBT)Identifying and changing negative thought patternsAnxiety, DepressionDialectical Behavior Therapy (DBT)Emotional regulation and distress toleranceMood disorders, BPDPsychodynamic TherapyExploring unconscious patterns from the pastLong-term self-awarenessEMDR TherapyProcessing traumatic memoriesPTSD, TraumaHumanistic TherapyBuilding self-acceptance and authenticityPersonal growth, self-esteem

If one style doesn’t feel right, another might. Therapy is personal — and so is the approach that helps you heal.

🔍 6. How to Find the Right Therapist

Finding a therapist can feel intimidating, but these steps make it easier:

1. Ask for Recommendations: Talk to friends, family, or your doctor.

2. Use Online Directories: Try Psychology Today or BetterHelp to filter by specialty, location, and insurance.

3. Book a Consultation: Many therapists offer free 15-minute calls — use this time to see if you connect.

4. Ask Questions:

   • “What’s your approach to therapy?”

   • “How do you define success?”

   • “Have you worked with people who have similar experiences to mine?”

🤝 7. Building Trust in the Therapeutic Relationship

The relationship you have with your therapist — often called the therapeutic alliance — is the foundation of effective therapy.

You should feel safe, respected, and genuinely heard. It’s normal for trust to take a few sessions to build, but you should always feel that your therapist is on your side.

The right therapist doesn’t give you answers — they help you discover them within yourself.

😕 8. Early Challenges in Therapy (and Why They’re Normal)

Starting therapy can feel awkward at first. You might wonder, “Am I saying too much?” or “Is this even working?”

Here’s the truth: the first few sessions are often about building comfort and understanding your goals. Feeling uncertain or emotional is a sign of progress, not failure.

Growth begins where comfort ends.

🚦 9. When to Know It’s Time to Change Therapists

Not every therapist will be the right fit — and that’s completely okay.

It may be time to make a change if:

• You don’t feel understood or validated.

• Sessions feel repetitive or unproductive.

• You’re not seeing any progress after several months.

• You feel uncomfortable expressing your true thoughts.

Remember: switching therapists doesn’t mean giving up. It means choosing yourself and your healing.

🔄 10. How to Gracefully Switch Therapists

If you decide to move on, be honest and kind. You can say:

“I’ve appreciated our time together, but I think I might need a different approach for my next steps.”

You can also ask your current therapist for referrals — many will happily help you find someone who’s a better fit.

🌱 What Successful Therapy Looks Like

Successful therapy doesn’t mean you never feel sad again. It means you:

• Understand your emotions and triggers

• Feel empowered to make better choices

• Set healthier boundaries

• Communicate more clearly

• Approach life with greater peace and confidence

Progress can be subtle. You might not notice it day-to-day, but one day, you’ll handle a situation that once overwhelmed you — and you’ll realize just how far you’ve come.

🎯 Setting Realistic Therapy Goals

Therapy works best when you know what you’re working toward. Your goals might include:

• Managing anxiety or panic attacks

• Healing from past trauma

• Building self-esteem

• Improving communication in relationships

Your therapist will help you clarify and track your goals — progress happens one step at a time.

🌻 How to Get the Most Out of Therapy

To maximize your sessions:

• Be honest. Your therapist can only help with what they know.

• Take notes. Jot down insights or questions between sessions.

• Do the work. Apply lessons in your daily life.

• Stay consistent. Change happens through small, repeated efforts.

Remember: you get out of therapy what you put into it.

💗 The Role of Self-Compassion in Healing

Therapy often brings up deep emotions and memories. It’s easy to be hard on yourself — but healing requires kindness and patience.

When you stumble, remind yourself: “I’m learning, and that’s enough.”
Growth is rarely linear. Every session — even the hard ones — moves you forward.

🧩 Common Myths About Therapy (Debunked)

• Myth 1: “Therapy is for people who can’t handle life.”
  Truth: Therapy is for anyone who wants to live more intentionally.

• Myth 2: “Therapists just listen; they don’t help.”
  Truth: Good therapists actively guide, challenge, and support your growth.

• Myth 3: “If therapy works, I shouldn’t need it for long.”
  Truth: Healing takes time — and the timeline is different for everyone.

❓ FAQs About Starting Therapy

Q1. How long should I stay in therapy?
It depends on your goals — some people benefit from short-term sessions, while others continue longer for deeper exploration.

Q2. What if I can’t afford therapy?
Look for sliding-scale rates, community clinics, or telehealth services that reduce costs.

Q3. Can therapy really change my life?
Absolutely. Countless studies show that therapy improves mental health, relationships, and even physical well-being.

Q4. What if I don’t click with my therapist?
It’s okay to switch! Finding the right fit is part of the journey.

Q5. What if I feel worse before I feel better?
That’s actually common. Healing brings buried emotions to the surface — and that’s progress.

🌼 Final Thoughts: Your Therapy Journey Starts Now

Starting therapy is one of the bravest things you can do for yourself. It’s not always easy — but it’s always worth it.

Therapy is about growth, not perfection. It’s a process of rediscovering your strength, understanding your emotions, and learning to live with more clarity and compassion.

So take that first step. Make the call. Schedule the session.
Your future self will thank you. 💚