How to survive holidays with dysfunctional family

• Set realistic expectations. Don't expect the holidays to be perfect or even good. If you have a history of having difficult or even traumatic experiences with your family during the holidays, it's important to set realistic expectations for yourself. This will help you manage your own emotions and avoid getting disappointed.

• Plan ahead. If you know that you're going to be spending time with your dysfunctional family, take some time to plan ahead. This could include things like setting boundaries, identifying your triggers, and developing coping mechanisms. It could also mean making arrangements to leave early or have an escape plan if things get too difficult.

• Take care of yourself. Make sure to take care of your physical and emotional needs during the holidays. This could mean getting enough sleep, eating healthy foods, and exercising. It could also mean scheduling time for self-care activities, such as reading, taking a bath, or listening to music.

• Focus on the positive. It can be easy to get caught up in the negative aspects of spending time with your dysfunctional family. However, it's important to try to focus on the positive. This could include spending time with people you enjoy, doing activities you love, or simply enjoying the food and festivities.

• Remember that you're not alone. Many people have difficult experiences with their families during the holidays. If you're feeling overwhelmed or alone, remember that you're not the only one. There are people who care about you and want to help.

Here are some additional tips:

• Be assertive. If someone is trying to push your boundaries, don't be afraid to speak up. You can say something like, "I'm not comfortable talking about that" or "I'd rather not discuss that."

• Set limits. Decide how much time you're willing to spend with your family and stick to it. If you need to leave early, do so.

• Don't take things personally. It's easy to get sucked into arguments or take things personally when you're around your dysfunctional family. Remember that their behavior is often not about you.

• Take breaks. If things get too overwhelming, take a break. Go for a walk, take a nap, or listen to some music.

• Ask for help. If you're struggling to cope with the holidays, don't be afraid to ask for help from a therapist, counselor, or friend.