Source: Elevae Visuals/Used with permission
The holiday season is often portrayed as a time for celebration, family gatherings, and joyful traditions. We can have high expectations for how we hope this time of year will be and then we can get frustrated with ourselves or disappointed when things don’t go according to plan.
For many individuals, the holidays can also be a time of heightened anxiety. The pressure to meet expectations, the stress of social events, and financial strain can all contribute to an increase in anxiety. Understanding what anxiety looks like during the holidays and how to cope with it can help reduce the emotional toll this time of year can take. How many of these “presents” are under your tree?
What Does Anxiety Look Like During the Holidays?
Anxiety can manifest in many forms, both emotionally and physically. During the holidays, common signs of anxiety may include:
- Overwhelm and stress: The sheer amount of tasks—shopping, cooking, attending parties—can be overwhelming. The fear of not getting everything done or doing it “perfectly” can lead to chronic worry and stress.
- Social anxiety: Holiday gatherings and family events can trigger feelings of unease. For some, social anxiety may intensify due to the pressure of interacting with extended family or navigating complex family dynamics. This can result in feelings of dread before attending events.
- Financial anxiety: The financial strain of buying gifts, traveling, or hosting holiday dinners can cause significant stress. In fact, surveys find that 53 percent of us report experiencing stress surrounding our finances this time of year (BMO, 2024). Worries about money can feel especially pronounced if you are already managing financial difficulties.
- Sleep Issues: Anxiety during the holidays can interfere with sleep. Stress may lead to restless nights filled with worry or trouble falling asleep due to racing thoughts about plans, family dynamics, or financial concerns.
- Physical Symptoms: Anxiety can take a physical toll, too. Symptoms like muscle tension, headaches, digestive issues, or even panic attacks may occur when you feel overwhelmed or anxious about the season. Cue that scene of Jamie Lee Curtis on season 2 of “The Bear.”
Source: Elevae Visuals/Used with permission
Coping with Anxiety During the Holidays
While the holiday season can be demanding, there are ways to manage anxiety and make the most of the season.
- Set Realistic Expectations: One of the main sources of holiday anxiety is the pressure to create the “perfect” experience. Reframe your expectations and remind yourself that the holidays don’t need to be flawless to be meaningful. Focus on enjoying moments, not achieving perfection.
- Practice Mindfulness: Mindfulness practices, such as deep breathing, meditation, and mindful eating, can help anchor you in the present moment and reduce stress. Mindfulness can also improve emotional regulation and help you manage anxious thoughts. Apps or podcasts can guide you through short mindfulness sessions that fit into your busy holiday schedule.
- Create Boundaries: It’s OK to say “no” to social events or limit your time with certain family members if it feels overwhelming. Protect your emotional well-being by setting healthy boundaries and ensuring that you have time for self-care.
- Manage Your Finances: Plan your holiday spending in advance and stick to a budget. Financial anxiety often stems from overspending or feeling like you need to keep up with others. Set realistic financial goals and look for ways to give meaningful gifts without breaking the bank.
- Practice Self-Compassion: Be kind to yourself. Recognize that the holidays can be tough, and you don’t have to navigate them alone. If anxiety becomes overwhelming, consider reaching out to a therapist or support group to process your feelings and gain tools for managing stress.
Just Remember…
The holidays don’t have to be a source of stress and anxiety. However, most of us feel the pressure in one way or another. Give yourself grace and compassion as you navigate this time of year and extend this same kindness to others. That can be the ultimate gift we can give ourselves and others.
By acknowledging the pressures of the season and implementing coping strategies like setting realistic expectations, practicing mindfulness, and setting boundaries, you can navigate the holiday season with greater ease and emotional balance. Prioritize your well-being and remember that it’s OK to ask for help if you need it.