The holiday season represents a time of joy and connection, but for many, it can also trigger stress, anxiety, and overwhelming emotions. Holiday anxiety is something a lot of people experience, whether it’s from a packed schedule, financial pressures, navigating family dynamics, or just the chaos of it all.
The good news is that by understanding what triggers anxiety during the holidays and learning a few simple strategies, you can make this season more manageable.
In today’s article, we’ll unpack holiday anxiety and depression—what’s likely happening beneath the surface, as well as explore coping strategies to help you manage it.
How to Deal With Holiday Anxiety and Depression
The overlap of anxiety and depression during the holidays can make this time especially challenging. Increased social expectations, disrupted routines, financial strain, dealing with grief or loss, and reflective moments often intensify feelings of loneliness or sadness.
For those prone to holiday anxiety and depression, it’s important to recognize these feelings as valid and take proactive steps to manage them. Here are a few strategies for coping with anxiety during the holidays:
1. Set Boundaries
Say no to events or obligations that feel too demanding. When you say yes to everyone and everything out of fear of letting someone down, you abandon your own needs in the process. Prioritizing your mental health is essential to enjoying the holidays meaningfully, and setting boundaries can help.
Politely steer clear of conversations that make you uncomfortable, like political debates with family or overly personal questions.
2. Plan Ahead
Holiday anxiety often comes from feeling rushed and overwhelmed. To stay organized, create a calendar to manage your commitments and schedule breaks for yourself to recharge.
At the same time, embrace flexibility and keep an open mind—things might not go exactly as planned, and that’s okay. Letting go of the need for perfection can help you enjoy the season with less stress and more ease.
3. Practice Self-Care or Alternative Therapies For Mental Health
Incorporating relaxation techniques such as deep breathing, mindfulness, or exercise into your daily routine can help calm your nervous system, reduce stress or anxiety, and boost your mood—These are just a few of the many alternative therapies for mental health.
Creative activities like journaling, painting, or playing music to express emotions can help redirect your focus away from stressors.
4. Manage Financial Stress
Financial worries are a major cause of holiday anxiety. Set a budget for gifts and activities and consider creative, low-cost alternatives to traditional celebrations. DIY decorations, baking cookies, assembling heartfelt photo gifts, or attending free community events, like a Christmas parade or play, are great ways to celebrate on a budget—especially if you have little ones.
5. Stick to a Healthy Routine
Keeping up with regular sleep, meals, and exercise can make a big difference in managing holiday stress and staying grounded. The holiday season can easily disrupt your regular schedule with late nights, indulgent meals, and packed calendars. While it’s tempting to let routines slide, staying consistent is key. Aim for 7-9 hours of quality sleep each night. A good night’s rest can improve your mood, increase your energy, and help you cope better with daily stress. Try to go to bed and wake up at the same time each day, even during the holidays.
While holiday treats are part of the fun, balance them with nutritious meals. Incorporating fresh fruits, vegetables, and proteins can help stabilize your energy and mood. Don’t skip meals to “save up” for big feasts—it can lead to irritability and overindulging later.
Addressing Social Anxiety During the Holidays
Attending social gatherings can trigger social anxiety during the holidays. To ease this, try:
- Preparing conversation topics in advance.
- Bringing a close friend or familiar person for support.
- Setting a time limit for your participation to maintain comfort.
Remember, it’s okay to leave early or decline invitations if they feel overwhelming.
Coping with Anxiety About Returning to Work After Holidays
As the holiday season ends, anxieties can also arise about the stress of going to work after the holidays. To make the transition smoother:
- Tackle emails and tasks in small, manageable chunks.
- Create a post-holiday routine that incorporates relaxation.
- Reflect on the positive aspects of your break to carry that energy forward.
- Start a to-do list, prioritizing the most important or time-sensitive tasks first. This helps reduce the anxiety of trying to keep everything you have to accomplish in your head.
Professional Help Is Always Here
If you find yourself struggling with anxiety during the holidays, reaching out to a mental health professional can provide valuable tools and support. At the Associated Clinic of Psychology, our supportive team is here to help you navigate holiday anxiety, build resilience, and provide a safe space to focus on your mental and emotional well-being. To request an appointment, fill out the form below.
