Managing Holiday Anxiety: Coping with Stress During the Festive Season
The holiday season is often painted as the most wonderful time of the year, filled with joy, celebration, and togetherness. But for many of us, it can also be one of the most stressful times. Between financial pressures, family dynamics, and the hustle of year-end obligations, it’s no surprise that holiday anxiety is a common experience. And let’s not forget the shorter, darker days, which can intensify feelings of sadness or stress for those affected by seasonal affective disorder (SAD).
At Mile High Psychiatry, we understand how overwhelming the holidays can feel. Whether you’re navigating strained relationships, managing your budget, or just trying to get through the season, it’s important to prioritize your mental health. Here’s a guide to understanding and managing holiday anxiety so you can find balance and enjoy the season.
Why Do the Holidays Cause So Much Anxiety?
Financial Pressures
Gifts, travel, hosting, and end-of-year expenses can quickly add up, leaving many feeling financially strained. The pressure to buy the “perfect” gifts or to meet expectations can lead to stress, guilt, and even resentment.
In fact, a 2022 survey found that 50% of Americans found the holiday season more financially stressful than the previous year, with 65% of those stressed about money also concerned about their mental health.
Interestingly, the same study found that millennials were the most financially concerned generation that year.
Family Dynamics
The holidays often bring family members together, which can be a source of joy — but also conflict. A 2024 survey by the American Psychiatric Association found that 35% of Americans consider challenging family dynamics as a top holiday stressor.
This may be because unresolved tensions, differing opinions, or old family dynamics resurfacing can make gatherings emotionally taxing.
Overloaded Schedules
Between holiday parties, shopping, cooking, decorating, and other commitments, it’s easy to feel like there’s no time to relax. Trying to balance everything can leave you feeling exhausted and stretched too thin.
Seasonal Affective Disorder (SAD)
For many, the holiday season coincides with the darker days of winter, which can trigger or worsen symptoms of seasonal affective disorder (SAD). This form of depression is linked to reduced exposure to sunlight and can lead to low energy, difficulty concentrating, and feelings of sadness.
High Expectations
There’s a lot of pressure to make the holidays “perfect,” whether that’s hosting the best dinner, giving the most thoughtful gifts, or maintaining traditions. These high expectations can leave you feeling inadequate or overwhelmed.
Tips for Managing Holiday Anxiety
Set Realistic Expectations
It’s important to recognize that perfection isn’t attainable — especially during the holidays. Focus on what’s truly meaningful to you, and let go of the pressure to do it all.
- Prioritize Your Values: Think about what matters most to you during the season — whether it’s spending quality time with loved ones, giving back, or simply taking time to relax. Let your values guide your decisions.
- Let Go of “Shoulds”: Don’t feel obligated to meet every expectation. You don’t have to attend every event, buy extravagant gifts, or uphold every tradition if it’s causing you stress.
Plan and Budget for Finances
Money is a leading source of holiday anxiety, but creating a plan can help you stay in control.
- Set a Budget: Decide in advance how much you’re comfortable spending on gifts, travel, and other holiday expenses, and stick to it.
- Get Creative with Gifts: Remember, thoughtful doesn’t have to mean expensive. Homemade gifts, experiences, or acts of service can be just as meaningful.
- Avoid Last-minute Spending: Plan your purchases ahead of time to avoid overspending in the final days before the holidays.
Take Breaks and Rest
It’s easy to get swept up in the whirlwind of holiday activities, but it’s crucial to carve out time for yourself.
- Schedule “Me Time”: Block out time for rest and relaxation, even if it’s just 10-15 minutes a day. Use this time to recharge in whatever way feels best — reading, meditating, or simply enjoying a quiet moment.
- Learn to Say No: You don’t have to attend every event or meet every request. Politely decline invitations or delegate tasks when you feel overwhelmed.
Manage Family Dynamics
If family gatherings are a source of stress, preparing ahead of time can help you navigate tricky situations.
- Set Boundaries: Be clear about what you’re comfortable with, whether that’s avoiding certain topics of conversation or setting limits on how long you’ll stay.
- Have an Exit Plan: If tensions rise, it’s okay to step away for a breather. Go for a short walk or take a moment to collect yourself in a quiet space.
- Focus on the Positive: Try to find common ground with family members and redirect conversations to shared interests or happy memories.
Cope with Seasonal Affective Disorder (SAD)
If darker days leave you feeling down, taking steps to manage seasonal affective disorder can make a big difference.
- Get Sunlight: Spend time outdoors during daylight hours, even if it’s just a short walk. If natural sunlight is limited, consider using a light therapy box.
- Stay Active: Exercise is a proven mood booster. Whether it’s a yoga session or a brisk walk, moving your body can help improve your mental health.
- Consider Professional Support: If SAD symptoms are interfering with your daily life, therapy or medication may help. Talk to a mental health professional to explore your options.
Practice Gratitude and Mindfulness
The holidays can feel overwhelming, but taking a step back to focus on the present moment can help reduce stress.
- Start a Gratitude Practice: Each day, write down a few things you’re thankful for. This simple habit can shift your focus from what’s stressful to what’s meaningful.
- Stay Present: Try not to dwell on past holiday experiences or worry about future ones. Focus on enjoying the moment you’re in — whether that’s spending time with loved ones or savoring a quiet cup of tea.
When to Seek Help for Holiday Anxiety
If holiday stress starts to feel unmanageable or begins interfering with your daily life, it’s important to reach out for support. Anxiety, depression, and stress don’t take a holiday break, and you don’t have to navigate them alone.
Therapy can help you:
- Develop coping strategies for holiday stress
- Work through family dynamics or relationship challenges
- Address deeper feelings of sadness, anxiety, or depression
At Mile High Psychiatry, our compassionate team of mental health professionals is here to support you through the holiday season and beyond.
Finding Peace During the Holidays with Mile High Psychiatry
The holidays don’t have to be a time of overwhelming stress. By setting boundaries, prioritizing your well-being, and seeking support when needed, you can find moments of joy and connection — even in challenging times.
If you’re feeling anxious or struggling to cope this holiday season, Mile High Psychiatry is here to help. Contact us today to request an appointment and see how we can support your mental health during the holidays and throughout the year. Together, we can help you find balance and peace during this festive season.
