Stress, anxiety, and depression are common symptoms of Parkinson’s disease. Those symptoms can worsen during this time of year. With a little planning, your inner joy can shine this holiday season.

Holidays are supposed to be cause for celebration, but they’re often full of stressful demands like shopping, cleaning, baking, traveling, and hosting or attending parties. People with Parkinson’s may also struggle with feelings of loneliness, grief, anger, sadness, or self-doubt this time of year.

Instead of dreading the holidays, learn to recognize your triggers – be it financial pressure or feeling overwhelmed – and take the following steps to keep your mental and emotional well-being in check.

Acknowledge your feelings

Perhaps this is the time of year that brings up painful memories. It’s common to feel disappointed you can’t be with your favorite people, or it might be your first holiday without someone close to you. The first step to processing emotional pain is acknowledging that it’s there. Realize it’s normal to feel anger, sadness, or grief, and that it’s beneficial express your feelings.

Manage expectations

You might have an image of what you think the holiday season should be like based on past traditions, but as families grow or evolve, traditions change. Choose a few to hold on to, but be open to creating new ones. For instance, if you can’t see some of your friends and family in person, find other ways to connect, like video calls or group texts. Remember, not everything will go exactly as planned, and that’s okay!

Stick to a budget and plan ahead

Before you shopping for food or gifts, decide how much money you can afford to spend, then stick to your budget. Set aside specific days for shopping, baking, visiting friends, and other activities. Plan your menus and shopping lists ahead of time. Remember that gifts don’t have to be expensive to express your love and appreciation. Homemade goods and donating to a charity in your loved one’s name are often more impactful than ordinary gifts.

It can feel good to say ‘no’

For many of us, saying ‘yes’ when you really should be saying ‘no’ is a tough habit to break, but stretching yourself too thin can leave you feeling resentful and overwhelmed. It’s important to be realistic about how many activities you can comfortably fit into your schedule. Your friends, relatives, and colleagues will understand if you can’t make it to every project, activity, and event. They’re probably struggling to juggle their various tasks and obligations too!

Maintain healthy habits

Studies show that when you eat nutritious food and exercise on a consistent basis, you don’t just feel better, your mental and emotional health improves as well. While it’s perfectly fine to indulge in the occasional holiday treat, try not to skip too many workouts or healthy meals. Limiting alcohol consumption and staying hydrated is always a good idea, but during physically and emotionally stressful times, it’s even more vital. Supporting your mood begins with supporting your body.

Make time for yourself

Everyone needs time to unwind, especially during the holidays. Spending just 10-15 minutes alone, without distractions, can give you the rest and recuperation you need to handle all the tasks on your To Do list. Find something to do every day that reduces stress and clears your mind. This could include yoga, meditation, taking a walk, stargazing at night, listening to soothing music, getting a relaxing massage, or curling up with a good book, movie, or podcast.

Seek support

If you’re feeling lonely or isolated during the holidays, there are many organizations that can help. The Parkinson’s Foundation has a helpline that you can call to talk with nurses, social workers, and therapists. The American Parkinson’s Disease Association has an online tool to help you find support groups in your area.