Find Calm This Holiday Season: 4 Stress-Relief Tips
Reading Time: 5 minutes
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Summary:
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Holiday stress can intensify for amputees due to grief, change, or isolation
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Johns Hopkins experts share four mindsets to ease emotional strain
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Tips include self-compassion, mindfulness, and resetting expectations
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Encourages amputees to embrace imperfection and focus on inner peace
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The holidays are often called the “happiest time of the year.” However, for some, this season can also bring pressure, loneliness, or grief. For amputees, holiday stress can be more complex: beyond the festivities, there may be unspoken feelings related to loss, physical limitations, self-image, or memories from before amputation. This is why adopting a mindful and accepting attitude can significantly help.
Johns Hopkins Medicine experts have identified four simple yet powerful mindsets that can ease holiday stress. And we have adapted these to not only provide relief but also to guide the amputee community toward self-compassion and inner peace.
Embrace Imperfection and Yourself
It’s common to feel overwhelmed by holiday expectations: perfect decorations, delicious meals, smooth family visits, and ideal gatherings. Many experience guilt or sadness when reality after amputation differs from past experiences.
However, according to clinical psychologist Neda Gould, Ph.D., it’s acceptable not to be perfect because imperfection is healthy and normal.
If you’re adjusting to a prosthetic limb, mobility changes, or emotional fluctuations, remember that what’s good enough is enough. The holiday dinner might not be the flawless gathering you imagined, or you might skip a family photo because it feels uncomfortable. That’s perfectly fine.
Instead of striving to recreate your pre-amputation self perfectly, focus on accepting where you are now. This mindset can reduce pressure and create space for peace.
Focus on What Truly Matters
Holidays are often filled with hectic to-do lists, including gift shopping, travel, and cooking, all while managing emotions and energy levels. For amputees, the physical effort involved might add extra challenges. Amid the chaos, taking a moment to ask yourself, “What really matters right now?” can help keep you grounded.
Maybe you need more rest than usual, or maybe the most important thing is having a conversation with a loved one. When stress builds, taking a deep breath and looking at the bigger picture can help you appreciate small moments: a warm smile, kind words, or a feeling of safety. These small but meaningful moments can become the true spirit of your holiday. As Gould suggests, even a frustrating situation, like a long grocery line, can be an opportunity to reflect on what you’re thankful for.
Respond with Kindness Towards Others and Yourself
The holidays often bring together individuals experiencing various emotions. Some may feel exhausted, anxious, or lonely. As Gould advises, when encountering someone who is acting harshly or overwhelmed, try to respond with compassion. Remember: they might be going through something, which explains their behavior.
When this compassion is directed towards yourself, it can be especially restorative. Many face emotional struggles such as grief, isolation, and changes in identity after limb loss. Being patient with yourself, understanding when you need extra rest, and being gentle when things feel difficult are also forms of kindness. Small gestures like offering a kind word to someone who appears lonely or helping a neighbor can foster unexpected connections and warmth.
When tension or overwhelm arises—take a few deep breaths. Sometimes, this simple act can shift perspective, ease stress, and help you regain a moment of calm.
Rethink Resolutions—Small Steps, Big Compassion
Many people make ambitious New Year’s resolutions, such as losing weight, becoming more active, or trying to return to who they were. For people living with limb loss, these resolutions can feel especially overwhelming or intimidating.
That’s why Gould recommends reframing these goals into smaller, kindlier steps. Begin with tiny actions and gradually progress. For example, if the goal is to enhance fitness or mobility, start with gentle movements or mindfulness exercises instead of demanding drastic changes. If mental health is a priority, consider focusing on rest, therapy, or support groups rather than aiming for perfection.
Most importantly, treat yourself with compassion if things don’t go as planned. Self-criticism often causes more harm than good. Instead, aim to pick your goals back up without guilt or shame.
For many who have lost a limb, the journey of healing and adaptation continues over time. Rebuilding confidence, adjusting to new routines, managing phantom limb sensations or social anxiety—these are all part of the process.
Bonus: The Importance of Mindfulness for Amputees
Research highlights that many individuals experience increased risks of depression, anxiety, or trauma-related stress following limb loss. Mindfulness—whether through formal meditation or simply paying attention with acceptance—serves as a practical method for regulating emotions, enhancing self-awareness, and achieving inner peace. Evidence suggests that holistic approaches like mindfulness can alleviate psychological distress over time.
During the holiday season, when schedules, expectations, and emotions often become intense, focusing on moments of presence, practicing patience, and showing kindness toward oneself can be deeply healing.
The Bottom Line
During this holiday season, whether you’re adjusting to life after limb loss, managing changes in your body or routine, or simply carrying emotional weight, remember that you don’t need to meet every expectation. What truly matters is showing yourself kindness, staying present, and creating space for meaningful moments.
Related Reading:
Dealing With Social Media-Induced Stress During the Holidays
How to Deal With the Post-Holiday Slump
