December is packed with light, expectations, and warmth. For many, it is the highlight of the year, but for those with migraine or headaches, it can quickly feel like a survival exercise. Stress, a busy schedule, and social expectations can trigger attacks, but there are small steps you can take to make the holiday season more manageable – without losing the magic.
Read our guide to a lighter and more relaxed Christmas – seasoned with experiences and tips from Nanna (27), Kamilla (47), and Anne (60), who all live with headaches and migraine, and who have each found their own way to navigate the holiday season.
The most important thing is to check in with yourself. Nanna, 27, who also lives with migraine, puts it well: “I would rather spend my energy on fewer events, where I have the capacity to be the person I want to be. I don’t always need to be part of everything or be very active.”
And she is right. Christmas is not about doing everything, but about doing what is right for you. Choose the traditions and events that truly bring you joy, and give yourself permission to say no to the rest. It is not selfish – it is self-care.
If December feels overwhelming, this simple exercise can help you sort through what is important to focus on and what you can do without:
• Challenge: What is stressing you? Perhaps it is expectations from family, a busy work schedule, or stress over gift shopping.
• Strategy: What solutions can you find? Perhaps you can buy gifts online, plan more breaks, or set aside time for yourself in the middle of the hustle and bustle.
• What can I do without?: What do you really not need? Kamilla has found her solution: “I have learned that I don’t need to stay until the end of an event to get something out of it. I can still have had a good experience, even if I leave a little before the others.”
Make a list with these three columns and use it as your personal guide through December. It can help you find peace in all the Christmas chaos.
Both Nanna and Kamilla have experienced how much short breaks can do during the holidays. Nanna says: “When the others go to church, I stay home and sleep to recharge for the evening. Small breaks when the others go out help me have more energy.”
It is not about big changes – even half an hour on the sofa or a quiet walk can make a world of difference. Kamilla, who also lives with migraine, explains:
“Breaks can be anything from a trip into nature to just crashing on the sofa. The most important thing is that I feel in my whole body that I am truly taking a break.”
Anne has learned how important it is to delegate tasks and focus on what matters. She says: “My husband takes care of everything on Boxing Day, and I just manage setting the table – that way, I can actually enjoy it.”
It takes courage to let go of control, but it also gives you the freedom to be present in the moments that matter most.
We have found a few tricks ourselves that make a huge difference:
• Buy gifts well in advance: No last-minute panic shopping.
• Build breathing room into your calendar: Leave space for breaks – they are just as important as the events themselves.
• Say no without feeling guilty: It is perfectly okay not to attend everything.
• Get help: For example, Anne has chosen to get cleaning help before Christmas to reduce the pressure. Can you do something similar?
Would you like to try the three-column exercise? We have created a PDF guide that you can download for free. Print it out, hang it on the fridge, or use it digitally – whatever works best for you. You can also just draw it yourself.
The Christmas season should be magical – for you, too. Give yourself permission to prioritize, and create a December with room for both peace and coziness. No one can do it all, and you shouldn't have to either.
Merry Christmas from Hemi – and from Nanna, Kamilla, and Anne.
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