The holiday season is often depicted as a joyful time filled with laughter, togetherness, and warmth. Yet, for many, it brings about a wave of anxiety and stress. The pressure to make everything perfect, family dynamics, financial burdens, and packed schedules can be overwhelming. If holiday anxiety resonates with you, you’re not alone. There are ways to navigate the season with more peace and less stress. Here are eight practical strategies to help you manage anxiety during the holidays.
The holiday season can be both joyous and overwhelming, but managing anxiety starts with small, intentional steps. Give yourself permission to set boundaries, prioritize self-care, and find moments of calm amidst the chaos.” — Timothy Wahlberg, Ph.D
1. Set Realistic Expectations
Holiday traditions and celebrations can bring pressure to create magical moments or uphold family rituals. It’s important to remind yourself that perfection isn’t attainable or necessary. Simplify your to-do list by prioritizing what brings genuine joy and letting go of activities that drain your energy. It’s perfectly okay if not everything goes according to plan.
Action Tip: Before the season begins, sit down and identify which traditions mean the most to you and your loved ones. Make a plan to focus on those and be willing to compromise on the rest.
2. Practice Mindful Breathing
Anxiety often manifests physically, making your heart race or your breathing shallow. Practicing mindful breathing can help calm your nervous system and ground you in the present moment.
How to Do It: Find a quiet space, even if it’s just the bathroom or a quiet corner. Close your eyes, inhale slowly for four counts, hold for four counts, and exhale for four counts. Repeat several times until you feel your body relaxing.
3. Stick to a Routine
The holiday season can throw off your normal routine with travel, guests, and late nights. Maintaining a sense of normalcy can help keep your anxiety at bay. Try to get enough sleep, eat regular, nourishing meals, and continue any exercise habits you have.
Action Tip: Plan pockets of downtime and self-care in your schedule. Even if it’s just 15 minutes to stretch, meditate, or take a quiet walk, these moments can recharge your energy.
4. Create a Budget and Stick to It
Financial stress is a common source of holiday anxiety. From gift-giving to holiday meals, expenses can add up quickly. Creating a budget helps you manage your spending and avoid the lingering stress of overspending.
Action Tip: Make a list of holiday expenses and decide ahead of time how much you’re willing to spend. Explore thoughtful, low-cost gift ideas, like homemade crafts or experiences, instead of traditional store-bought presents.
5. Set Boundaries with Family and Friends
Family gatherings can be both heartwarming and stressful. If certain family dynamics cause you anxiety, it’s okay to set boundaries to protect your well-being. Communicate openly about your needs and practice saying “no” when you need to.
How to Set Boundaries: Politely but firmly let loved ones know when you need to step away, opt out of a tradition, or leave early. Remember, prioritizing your mental health is not selfish – it’s necessary.
6. Practice Gratitude
Focusing on what you’re grateful for can help shift your mindset and reduce anxiety. Even on the toughest days, there are small things that bring comfort or joy.
Action Tip: Start or end your day by listing three things you’re grateful for. They can be as simple as enjoying a cup of warm coffee, hearing a favorite song, or a kind word from a friend.
7. Plan for Restorative Breaks
The hustle and bustle of the holidays can be exhausting. Scheduling restorative breaks can make the season more manageable and enjoyable.
Ideas for Breaks: Curl up with a good book, take a relaxing bath, or watch your favorite holiday movie. Find activities that soothe your mind and lift your spirit.
8. Reach Out for Support
If your anxiety feels overwhelming or you’re struggling to cope, reaching out for support can make a significant difference. Lean on trusted friends or family members, or consider talking to a therapist who can offer professional guidance.
Remember: You don’t have to carry the weight of holiday stress alone. There’s strength in seeking support when you need it.