Holiday Anxiety Is More Common Than You Think
The holidays can be a beautiful time. They give us the opportunity to celebrate our accomplishments from the year, connect with family, friends, and community, and enjoy traditions that bring back childhood memories while creating new ones with loved ones. But for many people, this season also brings increased anxiety, pressure, and emotional overwhelm due to the expectations we place on ourselves, and the expectations others place on us.
If you’re feeling it, you’re not alone. Holiday anxiety can show up as:
• Feeling “on edge” or easily overwhelmed
• Worrying about finances, family dynamics, or expectations
• Struggling to balance social plans with your own needs
• Feeling guilty for not being “festive enough”
Being under this pressure can increase your anxiety and reduce the joy and pleasure of the season.
If you notice your anxiety or stress rising as the holidays approach, here are some gentle reminders to help you feel validated and supported:
You’re allowed to set boundaries.
Setting boundaries helps you enjoy time with others without overwhelming yourself or consistently putting others’ needs above your own. Boundaries are an important step in reducing pressure, during the holidays and throughout the year.
Take care of yourself with intentional rest and limits.
Holiday planning and obligations can be stressful, so it’s important to give yourself permission to rest and set limits. Take breaks, breathe, and check in with your body and emotions regularly. You don’t need to attend every event or feel pressured to meet everyone’s expectations. Schedule pockets of downtime to recharge between activities, and practice saying “no” without apology or guilt. Small, intentional steps like these help you stay present, reduce overwhelm, and enjoy the moments that matter most.
You can create new traditions.
Living away from family or friends, or experiencing holidays that trigger past trauma, doesn’t mean you can’t celebrate or enjoy the season. You deserve joy, and you can create unique traditions that feel meaningful to you. Discontinuing activities that are unpleasant or triggering is not only allowed, it’s often necessary for your emotional well-being. Celebrate in a way that feels right for you, even if it looks different from how you’ve celebrated in the past or how others choose to celebrate.
Ask for support when you need it.
Support can take many forms, taking time off work, asking for help around the house, or receiving assistance when hosting gatherings. You can also seek professional support if you need help coping with mental or physical health challenges before, during, or after the holiday season.
Holiday anxiety is more common than you think, and many articles were published in the past to help people feel more supported during the holiday season and to help people better understand and cope with the emotional challenges of the season. These resources highlight how common holiday-related stress truly is and offer practical strategies that align with the reminders shared
In 2022, The Mayo Clinic published an article addressing holiday-related stress. “Coping with Holiday Stress: Keeping Realistic Expectations” explains that holiday planning can cause high levels of stress due to factors outside our control, such as finances, travel plans, and family or social relationships. These challenges can make it difficult to meet our expectations for the holidays and increase overall stress. The article emphasizes that setting realistic expectations and focusing on what you can control can help reduce pressure and make the season more enjoyable.
For the 2023 holiday season, the SAMHSA article “Supporting Your Mental Health During the Holiday Season” discusses how the holidays, though often associated with joy, can also bring stress, loneliness, grief, and worsening mental health symptoms, especially for individuals already coping with mental illness. Common stressors include distance from loved ones, financial pressures, challenging family interactions, and disruptions in routine or daylight. The article highlights the importance of acknowledging your feelings, planning ahead for stressful situations, prioritizing self-care, staying connected with others, and seeking professional support when needed to navigate the season with greater resilience.
Remember, your mental health matters — during the holidays and always. Taking care of yourself isn’t selfish; it’s necessary to truly enjoy the season and protect your well-being.
https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/coping-with-holiday-stress-keeping-our-expectations-realistic?
https://www.samhsa.gov/blog/supporting-your-mental-health-during-holiday-season?