How to Adapt Holiday Celebrations for Chronic Illness11 min read

This post was originally published on December 2, 2023, and has been updated to include fresh tips and insights for navigating the holiday season with chronic illness. The update ensures the content remains relevant and actionable, helping you embrace the holidays with even more clarity and confidence.

For many spoonies, the holidays amplify the challenges we already face every day. Fatigue hits harder when there’s more to do, pain flares are triggered by overexertion, and sensory overload makes even simple gatherings exhausting. Add to that the emotional weight of trying to keep up with expectations—both our own and others’—and the season can quickly lose its luster.

The truth? You’re not failing the holidays. The holidays are failing to meet you where you are.

Acknowledging these realities is the first step to creating a season that feels joyful instead of draining. By letting go of the pressure to do everything and embracing a more intentional approach, you can shift the focus from what you can’t do to what you can.

Reimagining Traditions

Holidays often come with a deep sense of nostalgia tied to family traditions and cultural rituals. These can be both a source of comfort and a source of stress when chronic illness makes it difficult to participate as you once did.

Instead of trying to force yourself to keep up with every tradition, think about what matters most to you. Maybe it’s enjoying the glow of holiday lights, baking a favorite recipe, or spending quiet time with loved ones. Start with the traditions that bring you the most joy and brainstorm ways to simplify or adapt them.

Ways to Adapt Traditions:

• Holiday Baking: Swap marathon baking sessions for one or two simple recipes, or buy pre-made options and add a personal touch. Pro tip: Store-bought sugar cookies with your favorite frosting design are a hit!
• Gift Shopping: Shop online to save energy, or consider gifting experiences like virtual classes or homemade items that are easy to create but full of meaning.
• Social Gatherings: Opt for smaller, quieter events over large parties to avoid sensory overload and conserve your energy.

The goal isn’t to do less but to make space for what feels meaningful. By giving yourself permission to prioritize, you can keep the heart of your favorite traditions alive without sacrificing your health.

Practical Strategies for a Spoonie-Friendly Holiday

1. Prioritize What Matters

Not everything on your holiday checklist is essential. Identify your top priorities—whether that’s spending time with family, decorating your space, or simply enjoying some much-needed rest. Write these priorities down and let go of anything that doesn’t align with them.

For example, if holiday decorating feels overwhelming, focus on one area of your home, like a cozy corner with string lights and a small tree. A little effort can go a long way in creating a festive atmosphere without exhausting yourself.

2. Set Boundaries Early

One of the most powerful tools for navigating the holiday season is setting boundaries. Communicate your needs with loved ones ahead of time to avoid last-minute stress. Let them know:

• What activities you can participate in and for how long.
• If there are specific environments you need to avoid (like overly crowded spaces or loud settings).
• How they can support you in making the season enjoyable.

Remember, boundaries aren’t about shutting others out—they’re about creating space for what’s truly important.

3. Plan for Flare Days

The unpredictability of chronic illness means that flare-ups can happen anytime. Prepare for the possibility by:

• Keeping a “flare kit” with essentials like medications, snacks, water, and comfort items (think cozy socks or a favorite blanket).
• Scheduling buffer days before and after major events to rest and recover.
• Having a backup plan for when you need to bow out of activities.

When you anticipate and prepare for flare days, you’re setting yourself up for a smoother holiday season.

4. Embrace Flexibility

Rigid plans can add unnecessary stress, especially when living with chronic illness. Instead, approach the season with flexibility. If your body isn’t cooperating on the day of an event, look for alternative ways to celebrate. You could:

• Watch a livestream of a holiday event you planned to attend in person.
• Host a virtual hangout with loved ones when traveling isn’t an option.
• Celebrate solo with your favorite holiday movie, a comforting meal, and cozy vibes.

Flexibility isn’t about missing out; it’s about meeting yourself where you are and finding joy in the moment.

5. Find Joy in Small Moments

The holidays don’t have to be grand to be meaningful. Sometimes, it’s the simplest things that bring the most comfort and joy. Here are a few ideas to savor the season:

• Sip a warm drink while listening to holiday music.
• Light a candle and enjoy the glow of soft lighting.
• Take a slow walk (or roll!) through your neighborhood to enjoy holiday decorations.

These small moments can remind you of the beauty of the season, even when larger festivities feel out of reach.

Create a Holiday That Honors You

The holiday season may look different when you’re living with chronic illness, but that doesn’t mean it can’t be beautiful. By prioritizing what matters, setting boundaries, and embracing flexibility, you can create a celebration that feels authentic and sustainable.

This year, give yourself the gift of grace. You don’t have to do it all. You just have to do what feels right for you. And when you focus on what truly matters, you may find that your celebrations are not only less stressful but even more meaningful.

Simplify Your Season with

the Daily Routine Guidebook for Spoonies

Feeling overwhelmed by the holidays—or just everyday life with chronic illness? My free Daily Routine Guidebook for Spoonies is here to help! This practical, easy-to-use guide will help you:

• Create a routine that prioritizes your energy.
• Simplify your day with manageable steps.
• Empower you to take control of your time.

Simply fill out the form below this post to download the guide today and discover how small, intentional changes can make a big difference in how you navigate the holidays (and beyond).

Wishing you a season filled with kindness, self-compassion, and the joy that resonates with your unique story. Cheers to celebrating you!