Coping with Holiday Anxiety: Strategies to Reduce Stress and Overwhelm
The holidays are meant to be about memory-making and celebration, but they are also often quite stressful. Recent surveys show that 81 percent of Americans report increased stress during the holiday season, with financial concerns, grief, and difficult family dynamics ranking among the top stressors. If you’re not prepared, it’s easy to get caught up in overwhelming situations. Here’s how you can protect your wellbeing during this festive but often challenging season.
Choose Your Commitments Wisely
One of the most effective ways to manage holiday stress is to avoid an overfilled schedule. You don’t need to accept every invitation that comes your way. Choose a few holiday gatherings that truly matter to you. It’s completely acceptable to decline some obligations without feeling guilty. Saying no to some events also allows you to be more present and engaged at the ones you do attend.
Set a Realistic Budget
Financial stress affects millions during the holidays. Research shows that 46 percent of Americans cite the financial struggle to pay for gifts as a major source of holiday stress. The pressure to spend exorbitant amounts on gifts for everyone can quickly become overwhelming and create lasting consequences. Consider these budget-friendly alternatives: homemade gifts that carry personal meaning, gifting experiences rather than material items, or choosing small but meaningful presents.
Practice Mindful Eating and Drinking
While the holidays are certainly a time for indulgence, they don’t need to become a time of over-indulgence. Both overeating unhealthy foods and excessive alcohol consumption can negatively impact your physical and mental health. Instead, think about nourishing your body in ways that make you feel good. You can still enjoy holiday treats while maintaining balance. Pay attention to how different foods and amounts of alcohol affect your mood and energy levels, and make choices that support your wellbeing.
Honor Your Grief
If you’re dealing with loss, making space to acknowledge it becomes especially important during the holidays. The holidays can be incredibly difficult for those experiencing grief, and pretending the loss doesn’t exist can actually intensify the pain. Find meaningful ways to honor the person or relationship you’ve lost. This might include lighting a candle in their memory, sharing favorite stories about them, or creating a new tradition that celebrates their life.
Establish and Communicate Boundaries
Setting boundaries protects your mental health and helps you maintain control over your holiday experience. If certain topics cause tension or distress—whether it’s politics, personal life choices, or other sensitive subjects—you have every right to establish limits around those discussions. Communicate your boundaries clearly before gatherings when possible. Let family members know what topics you’d prefer to avoid and what you’ll do if those boundaries aren’t respected.
Prioritize Self-Care and Alone Time
Build intentional alone time into your holiday schedule. Even during busy seasons, you need space to do things that help you feel refreshed and rejuvenated. Schedule activities you genuinely enjoy, whether that’s reading, taking walks, practicing a hobby, or simply resting. Protecting this time for yourself ensures you have the emotional reserves to show up for the celebrations and connections that matter most to you.
Set Realistic Expectations
The pressure to create the “perfect” holiday can add unnecessary stress to an already demanding season. No holiday will ever be completely perfect, and chasing that ideal sets you up for disappointment. Be realistic about what the season might look like. Try to roll with the inevitable hiccups and unexpected changes.
Reach Out for Support
If managing holiday stress feels overwhelming despite your best efforts, reach out to us today. Anxiety therapy can help you decompress, process conflicts, develop effective coping strategies, and learn to advocate for your needs in family dynamics. Many people also find that addressing holiday challenges in therapy helps them develop skills that benefit them year-round. Remember, you deserve to experience the holidays in a way that feels manageable and meaningful to you.
