DEALING WITH ANXIETY DURING THE HOLIDAYS

DO YOU SUFFER FROM ANXIETY DURING THE HOLIDAY SEASON?

The holiday season is often portrayed as joyful and magical, but for many people it can be one of the most anxiety‑producing times of the year. Full calendars, financial pressure, family dynamics, grief, and the expectation to feel happy can create a perfect storm for stress and overwhelm. If you’re feeling anxious during the holidays, you’re not alone—and there are practical ways to care for yourself through it.

Why holiday anxiety is so common

The end of the year brings change and reflection. Routines are disrupted, boundaries are tested, and emotions tend to run high. You may be managing:

• Increased social obligations
• Family conflict or unresolved relationships
• Financial strain and gift expectations
• Grief or loneliness
• Pressure to meet traditions or make everything perfect

Understanding that these stressors are real—and common—can help reduce the shame that often accompanies anxiety.

Set realistic expectations

One of the biggest drivers of holiday anxiety is the belief that everything has to look a certain way. Perfect meals, perfect decorations, perfect gatherings. In reality, aiming for perfection only adds pressure.

Give yourself permission to simplify. Traditions can change. Not every event needs your attendance. A meaningful holiday does not require exhaustion.

Create and protect boundaries

Boundaries are essential during the holidays. This may mean limiting time with people who drain you, declining invitations, or leaving events early.

You do not need to justify your boundaries. Simple statements like “I won’t be able to stay long” or “That doesn’t work for me right now” are enough. Protecting your energy is not selfish—it’s necessary.

Ground your body when anxiety rises

Anxiety often lives in the body before it shows up in our thoughts. Grounding techniques can help calm your nervous system in the moment.

Try slow, intentional breathing by inhaling for four counts, holding for four, exhaling for four, and holding again for four. Gentle movement, stretching your shoulders or jaw, or stepping outside for fresh air can also bring relief.

Even a short walk or a few minutes of stillness can help reset your stress response.

Schedule decompression time

Many people pack their holiday schedules without allowing time to recover. If possible, build quiet time into your calendar just like you would any other commitment.

Plan space before and after gatherings to rest, journal, read, or simply be alone. Anxiety often eases when your nervous system knows rest is coming.

Prepare for difficult conversations

Family gatherings can bring up sensitive topics or long‑standing tensions. Preparing a few neutral responses in advance can help you feel more in control.

Examples include: “I’m focusing on taking things one day at a time.” “I’d rather not talk about that today.” “Let’s change the subject.”

You are allowed to redirect conversations or step away when needed.

Watch what fuels anxiety

Certain habits can intensify anxiety, especially during the holidays. Excess caffeine, alcohol, and constant social media scrolling can heighten nervous system activation.

Try to notice what increases your anxiety and gently reduce it where possible. Limiting news intake and comparison on social platforms can also make a noticeable difference.

Make room for mixed emotions

The holidays can bring joy and sadness at the same time. You may feel grateful and lonely, connected and grieving, calm one moment and overwhelmed the next.

All of these emotions are valid. Allowing yourself to acknowledge what you’re feeling—without judgment—can be incredibly grounding. You don’t have to force happiness to honor the season.

Use a simple grounding question

When anxiety spikes, pause and ask yourself: “What is one thing I can control in this moment?”

Focusing on a single, manageable action—such as taking a breath, stepping outside, or choosing not to engage in a stressful conversation—can help interrupt the anxiety cycle.

A gentle reminder

Taking care of your mental health during the holidays is not a failure. It’s an act of self‑respect. This season does not need to be perfect to be meaningful. Small moments of calm, honesty, and care matter more than any tradition or expectation.

If this holiday season feels heavy, be gentle with yourself. You are doing the best you can.