Anxiety around the holidays: tips for a calmer season

The holiday season is often portrayed as a time for joy, celebration, and connection. But for many, it can also bring heightened feelings of stress and anxiety. Between the pressure of gift-giving, family dynamics, social obligations, and the demands of everyday life, the holidays can feel overwhelming. If you find yourself struggling with anxiety during this time of year, know that you're not alone—and there are ways to manage the stress and find peace.

Why the Holidays Trigger Anxiety

There are several reasons why the holidays can cause anxiety, and understanding these triggers is the first step in learning how to cope.

  1. Financial Stress
    The financial burden of buying gifts, hosting meals, and participating in holiday-related expenses can create anxiety, especially for those who may already be dealing with tight budgets. A 2021 survey from the American Psychological Association (APA) found that 38% of Americans reported feeling stressed about finances during the holidays (APA, 2021).

  2. Family and Social Expectations
    Family gatherings can bring up old conflicts, create tension, or bring the pressure to meet everyone’s expectations. This dynamic can lead to social anxiety, especially for those with difficult family relationships. In fact, research published in Psychology of Popular Media shows that family-related stress is a key contributor to holiday anxiety (Hall et al., 2019).

  3. Overwhelming Schedules
    Between work, school, and social commitments, the holiday season often means more events, travel, and activities to manage. Trying to meet the demands of everyone can lead to burnout and feelings of being overwhelmed. The pressure to do it all—without feeling like you’re doing enough—can trigger anxiety.

  4. Seasonal Affective Disorder (SAD)
    For some individuals, the lack of sunlight and colder weather during the winter months can trigger Seasonal Affective Disorder (SAD), a type of depression that affects many people during the fall and winter. SAD can contribute to feelings of sadness, lethargy, and anxiety during the holiday season (National Institute of Mental Health, 2020).

  5. Perfectionism
    There’s often an unrealistic expectation for the holidays to be “perfect.” The pressure to create an ideal holiday experience, from the perfect decorations to the perfect family photo, can create stress and disappointment if things don’t go as planned.

How to Cope with Holiday Anxiety

If you’re feeling overwhelmed by holiday anxiety, it’s important to acknowledge your feelings and take steps to manage your stress. Here are some practical tips to help you navigate the season with more ease:

1. Set Realistic Expectations

The holidays don’t have to be perfect. Let go of the idea that everything needs to be flawless. Whether it’s a grand meal, an extravagant gift, or a picture-perfect family gathering, remember that the true meaning of the season is about connection, not perfection. Focus on the moments that matter, and don’t sweat the small stuff.

2. Create a Budget and Stick to It

Financial anxiety is one of the most common stressors during the holidays. To help alleviate this, set a realistic budget for gifts, meals, and other holiday expenses. Be mindful of what you can and can’t afford, and focus on thoughtful, meaningful gifts rather than expensive ones. A 2021 study by the APA found that setting financial boundaries is one of the most effective ways to reduce holiday stress (APA, 2021).

3. Prioritize Self-Care

In the midst of holiday planning, it’s easy to forget about your own well-being. However, taking time for self-care is crucial for managing anxiety. Whether it’s a quiet walk, journaling, or practicing mindfulness, make space in your schedule for activities that help you relax. Regular exercise, sleep, and nutrition also play a big role in managing stress and maintaining mental clarity.

4. Set Boundaries and Learn to Say No

The holidays can be filled with social events and family gatherings, and sometimes, the pressure to attend everything can be overwhelming. It’s important to set boundaries and prioritize your time. Saying no to events or invitations you don’t feel up for is perfectly okay. Protecting your time and energy is key to reducing stress.

5. Practice Mindfulness and Stress-Reduction Techniques

Mindfulness can be a helpful tool for reducing anxiety. Taking a few moments each day to practice mindfulness—whether it’s through deep breathing, meditation, or simply being present in the moment—can help calm your nervous system and reduce feelings of stress. Studies have shown that mindfulness and relaxation techniques can be highly effective in managing anxiety (Hofmann et al., 2010).

6. Seek Support from Others

If you’re struggling with anxiety, don’t hesitate to reach out for support. Whether it’s talking to a trusted friend or family member or seeking guidance from a therapist, having a support system can help alleviate feelings of isolation and provide you with perspective. Therapy can be particularly helpful in developing coping strategies and processing difficult emotions.

7. Get Outside and Embrace Nature

Exposure to natural light and outdoor activities can help improve mood and reduce anxiety. Whether it’s a walk in the park or simply spending time outside, being in nature can help clear your mind and boost your overall well-being. Even if it’s cold outside, getting some fresh air can have a positive impact on your mental health.

If you find that your anxiety is overwhelming or persistent, seeking professional help from a therapist or counselor can provide valuable support. You don’t have to navigate holiday stress alone. Click here to set up a free 15 minute consultation.


References:

American Psychological Association. (2021). Stress in America: The State of Stress. Retrieved from https://www.apa.org

Hall, T., Palmer, P., & Reiss, M. (2019). The impact of family dynamics on holiday stress and anxiety. Psychology of Popular Media, 3(1), 21-34.

National Institute of Mental Health. (2020). Seasonal Affective Disorder (SAD). Retrieved from https://www.nimh.nih.gov

Hofmann, S. G., Sawyer, A. T., Witt, A. A., & Oh, D. (2010). The Efficacy of Mindfulness-Based Stress Reduction: A Meta-Analysis. Journal of Psychosomatic Research, 68(1), 33-44.

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