top of page
Search

What to Say When... Holiday Boundary Prompts!


The holiday season can be beautiful - full of family, connection, tradition, and moments that remind us what matters. But it can also be demanding. Winter is also a natural time of slowing down, and I'm sure I'm not the only one grappling with that paradox right now. Our bodies ask for more rest, warmth, stillness, and gentleness. When we override those needs, we can drain our energy long before the season is over.


But here's the thing - setting boundaries isn’t about shutting people out; it’s about protecting the energy you do have so you can show up with presence, authenticity, and genuine care. It also helps prevent resentment, burnout, and that familiar sense of being stretched too thin. And if saying “no” feels awkward or uncomfortable, you’re not alone. Like any skill, it becomes more natural with practice: starting small, repeating often, and supporting yourself with simple phrases that feel true to you.


Below are grounded, compassionate scripts for the moments when you want to honour both your body’s need for rest and the spirit of the season.





When you’re invited to something you really don’t have the energy for:


“Thank you for thinking of me. I’m keeping things slower this winter, so I’ll sit this one out. I hope you all have a lovely time.”


“I’d love to see you, but I don’t have the capacity for a full gathering right now. Could we plan a quieter catch-up another time?”


I particularly like the second one because I know that if I've maintained my energy well, I really will have a better time at a later date and so therefore will others who will get a better energy from me.


When a family member expects you to stay longer than you can


“I’m really enjoying being here, and I also need to honour my energy. I’m going to head off at [time] so I can rest.”


“I want to be present while I’m here, and leaving a bit earlier helps me do that.”


We all know when someone's expectations of us don't match - honestly, tackling it earlier with a compassionate "head's-up" also helps them with managing not just their expecations but their own energy too.


When someone asks for help and you’re already stretched


“I’m not able to take that on right now, but I hope it goes smoothly.”


“I wish I could help, but I don’t have the space for anything extra this week.”


If you're a real people-pleaser (and I know I can be!), adding a "sorry" might help it roll off the tongue a little easier the first few times. As you get used to it though, you'll realise that you don't really need an apology to soften the blow, you're quite within your rights to say no. Once people are used to you saying know, they can also stop stressing about asking too much of you (yes, another dilemma we can struggle with as well!)




When you need to leave a gathering early


“Thank you for having me. I’m going to slip out now. I’m keeping my evenings gentle this season.”


“I’ve loved seeing everyone. I’m heading home to rest, but I’m so glad I came.”


Yep, that's all you need to say.



When food, drink, or anything offered doesn’t feel right for you


“It looks lovely, but I’m going to pass this time - my body needs something different today.”


“No thank you, I’m listening to what feels best for me right now.”


Again, honesty really is the best policy - when you start to make excuses it shows, and then people wonder whether there's some other reason underlying why you are seemingly not wanting what they have lovingly baked or bought. Everyone's a winner.


When someone questions your boundaries


“I really appreciate your care, but this is what I need to feel well - I hope you can trust that.”


“I know it might seem unusual, but this is what helps me feel steady during a full season.”


We all want to love and protect those that are dear to use, but truly we each know what is best for our own bodies and energy. Too many of us are running around pushing boundaries and you know what? This could also be the catalyst they need to start better understanding their own.


If saying “no” feels hard


Start with gentle, low-stakes nos: declining a small favour, choosing to leave a conversation, or pausing before you commit. Notice how your body feels afterwards. Often there’s a small exhale, a softening, a sense of coming back to yourself. That’s your nervous system recognising safety. With repetition, saying no becomes less about rejection and more about self-respect.

Honouring your energy is a gift: to you and to the people you love. When you rest, you meet the season with more presence, more warmth, and more genuine joy. Let winter be winter. Let your body lead. Let your boundaries be the quiet, steady support that helps you enjoy the holidays in the way that feels right for you.



Photo: Linnea Vesterlund


With love and alchemy this holiday season,


Catherine x




Contact:

Instagram @the_health_alchemist

Phone / WhatsApp +46 70 638 34 33

Free 30-minute strategy call Book here

 
 
bottom of page