How to Cope with Anxiety during the Holidays

We are coming into that time of year once again. Stores have broken out the Christmas decorations, companies are promoting "pre-Black Friday" sales, and the family group chat is buzzing with planning discussions. The holiday season can be a time of joy, celebration, and connection. But for many, it also comes with an overwhelming sense of stress, anxiety, and pressure. Whether it’s managing family dynamics, worrying about finances, or trying to keep up with endless to-do lists, the holidays can trigger feelings of anxiety that make it difficult to enjoy the season.

If you’ve been feeling anxious lately, know that you’re not alone. It’s important to recognize that holiday anxiety is a common experience, and there are strategies you can use to manage it, and even make it feel more enjoyable!

*Here is an example if what your living room does NOT have to look like this holiday season.

Below are seven practical tips to help you cope with anxiety during the holidays:

1. Acknowledge Your Feelings

It’s normal to feel a range of emotions during the holidays, from excitement to sadness, and sometimes, anxiety. Instead of pushing these feelings away, give yourself permission to feel them. Understanding that it’s okay to feel stressed or anxious during this time can help you approach the holidays with more compassion toward yourself.

Tip: Take some time to journal about your thoughts and feelings. Just let the words flow onto the page. This simple practice can help you gain clarity on what’s contributing to your anxiety and give you a sense of control over your emotions.

2. Set Boundaries

The holidays can be full of obligations, from attending multiple family gatherings to buying the perfect gifts. But trying to do it all can lead to burnout. Setting boundaries is a powerful way to protect your mental health and reduce anxiety.

Tip: "No is a complete sentence." Think about what you can realistically commit to and what you need to say no to. Be honest with yourself and others about your limits. Whether it’s declining an event or limiting how much time you spend with certain people, setting boundaries can create space for YOU.x

3. Practice Mindfulness

Mindfulness can help you stay grounded and focused on what is really important - which let's be honest, is what we all really want to do during the holidays! When we take time to let out upset mind settle, our course of action becomes more clear. By focusing on the present moment, you can reduce the tendency to worry about future events or ruminate on past ones.

Tip: Stop and smell the roses. When you notice your anxiety, stress, or frustration building, see if you can look around and notice what is actually happening in front of you. Is there a holiday song playing? Can you smell something cooking in the kitchen (even if its that pie burning!)? Do you see holiday lights twinkling outside your window? Then take a moment to think - Is what I am worrying about going to matter in 5 minutes, 5 weeks, five months, or even 5 years? I like to call this the 5-5-5 rule.

4. Take Breaks and Prioritize Self-Care

It’s easy to neglect self-care when you’re busy with holiday preparations. However, it’s essential to carve out time for yourself to recharge. Taking breaks throughout the day, getting enough sleep, and nourishing your body are all important for managing anxiety.

Tip: Schedule "me-time" into your calendar just as you would any other important appointment. It could be a 15 minute power nap, going for a walk, sitting down to mindfully eat a snack - these things may seem small, but give it a try and see how it makes you feel.

5. Focus on What Matters

The holidays often come with unrealistic expectations—whether it’s the perfect holiday meal, flawless decorations, or finding the best gift. These pressures can lead to anxiety, especially if you feel like you’re not meeting those expectations.

Tip: Remember the 5-5-5 rule from Tip 3? This applies here too! Shift your focus from perfection to connection. What really matters during the holidays is spending quality time with loved ones and enjoying yourself. Let go of the need to "do it all" and focus on what brings you peace and joy.

6. Avoid Overindulgence

The holidays are often filled with rich foods, alcohol, and late nights, which can negatively affect your mood and contribute to anxiety. While it’s okay to indulge occasionally, be mindful of how much you’re consuming.

Tip: Try to balance indulgence with healthy habits. Eating nourishing foods, staying hydrated, and getting regular exercise can help regulate your emotions and reduce stress.

7. Reach Out for Support

If your anxiety feels overwhelming or persistent, it’s ok to reach out for support. You are not the only one feeling this way. Talking to a trusted friend, family member, or a mental health professional can provide valuable perspective and help you process difficult emotions.

Tip: You are not the only one feeling this way. You don't have to go it alone. Confiding in someone you trust can provide a sense of relief and remind you that you’re not alone in your struggles.

While the holiday season can bring joy, it’s okay to acknowledge that it can also be a difficult time. By using these tips, you can better manage your anxiety and make room for a more peaceful, joyful holiday experience. Remember, it’s okay to take things one day at a time. Practice self-compassion and be kind to yourself—holidays don’t have to be perfect to be meaningful.

If you’re finding that your anxiety is affecting your ability to enjoy life, therapy can be a helpful way to explore deeper emotions and develop personalized coping strategies. Reach out today to learn how I can support you through this challenging time.

Need Support? Don't go through holiday anxiety alone.

If you’re struggling with holiday anxiety, I’m here to help. Contact me to schedule a consultation and start working toward healthier habits this holiday season.