The holidays are a season of good tidings and great joy—or so they say. You’re supposed to feel festive, nostalgic, and grateful. Instead, you’re more stressed and anxious than ever. Why is this, and what can you do about it?
Why Are the Holidays Stressful?
Holiday stress stems from several sources that affect people differently. Here are a few top contributors that can make the holidays feel more like a burden than a celebration:
- Family dynamics: While seeing family can be a wonderful part of the season, it sometimes means facing unresolved issues or differing opinions. The resulting friction can make holiday gatherings tense and awkward, leaving everyone feeling worn out.
- Financial pressure: If you struggle to make ends meet throughout the rest of the year, things only get worse around the holidays. From gifts and travel to meals and decorations, it’s easy to see why financial worries can be overwhelming.
- Time crunch: Family dinners, church parties, end-of-semester concerts, and other holiday events fill your schedule quickly. These extra obligations pile on top of everyday responsibilities, leaving many to run from one commitment to the next, with little time to actually enjoy the season.
- High expectations: The pressure to create an ideal holiday is a common stressor. Many feel the need to craft perfect moments or fulfill family traditions, even if doing so is overwhelming. Whether striving for personal goals or emulating social media, these high expectations often lead to disappointment when reality doesn’t measure up.
- Physical exhaustion: Juggling holiday demands impacts sleep, diet, and overall wellness. Late nights, long travel days, overindulgence, and increased socializing lead to fatigue. Without a break, physical exhaustion starts to build and may cause burnout.
11 Ways to Cope with Anxiety Around the Holidays
Between family gatherings, budgeting, and high expectations, it’s no wonder the holidays can be overwhelming. It turns out the best defense against holiday stress is a good offense. Here are some practical, down-to-earth strategies to help you manage anxiety around the holidays.
1. Set Realistic Expectations
From lavish meals to romanticized gift exchanges, unrealistic holiday expectations can be exhausting. Instead of striving for an Instagram-worthy holiday, aim for a comfortable one. Decide what matters most to you and focus on that, letting go of the pressure to meet everyone’s expectations.
2. Plan Ahead but Stay Flexible
An organized holiday schedule goes a long way. Plan out event dates and to-do lists ahead of time. Just keep in mind that the best-laid plans can still go awry. Try not to let last-minute changes upset your balance; sometimes, a little spontaneity can be fun.
3. Prioritize Self-Care
Taking care of yourself during the holiday rush is essential. Self-care isn’t just about bubble baths and spa days—it also means getting enough sleep, taking breaks when you need them, and staying hydrated. When holiday anxiety creeps in, do a quick self-check. Are you eating well, exercising, and getting adequate downtime? Even 10 minutes of relaxation makes a big difference.
4. Establish Boundaries with Family
Since family time is one of the main sources of holiday stress, it’s important to set boundaries. Be clear about how much time you’ll spend with your family, and let them know if you need time to recharge. You’re allowed to excuse yourself if you feel anxiety or weariness coming on.
5. Don’t Overload Your Calendar
Over-committing is a fast track to holiday burnout. Examine your schedule and cut back on non-essential events. It’s perfectly okay to decline an invitation if it’s going to cause stress. Focus on gatherings and activities that genuinely bring you joy, and learn to say “no” gracefully to everything else.
6. Budget Wisely
To avoid money worries this holiday season, create a budget early on and commit to sticking with it. Plan for gift expenses, food costs, and other holiday spending that exceed the norm. If you know what you can afford, it should be easier to enjoy the holidays without financial guilt or worry.
7. Take a Break from Social Media
Seeing others’ highlight reels of their “perfect” holiday moments can increase your anxiety. Spend your free time pursuing self-care, not scrolling endlessly on social platforms. If you do check in, remember that you’re only seeing the best parts, so resist the urge to compare your experience to theirs.
8. Get Moving
Yes, you’re busier than usual during the holidays, but exercising is a proven way to combat stress and improve mood. Even if you don’t have time for formal workouts, incorporate movement into your routine, whether that’s taking the stairs instead of the escalator or dancing around the kitchen while you cook.
9. Avoid Excessive Drinking
Alcohol is a staple at many holiday gatherings, but it increases anxiety and stress if consumed excessively. A festive beverage here and there is fine, but limit your drinking to help you stay balanced and reduce the likelihood of post-party regret.
10. Practice Gratitude
Pausing to feel grateful can boost your mood and reduce stress. Take a moment each day to write down or think about something you’re grateful for, no matter how small. Gratitude shifts the focus from holiday stress to what makes you feel fulfilled, changing your perspective during this hectic season.
11. Know When to Get Help
If holiday anxiety feels unmanageable, remember you’re not alone. Seeking support can make all the difference. Call a friend, confide in a family member, or reach out to a mental health professional if you’re feeling overwhelmed.
We’re Here for You
Mindwell Urgent Care offers immediate support for managing holiday stress and anxiety. Our Dallas office provides in-person appointments, and we offer telehealth services to residents in Texas, Oklahoma, New Jersey, Florida, and Kansas. Whether you’re looking for a mental health evaluation or a personalized treatment plan, our board-certified providers are here to support you. Reach out today and take the first step toward a merrier, brighter holiday season.