Navigating Holiday Anxiety: Why This Season Can Feel Overwhelming (and What Helps)
The holidays are often painted as a time of joy, connection, and celebration. But for many people, this season brings something entirely different: anxiety. If you find yourself feeling overwhelmed, tense, or emotionally drained during this time of year, you’re far from alone. The holidays have a way of amplifying expectations, routines, and relationships—and with that can come a surge of stress.
In reality, holiday anxiety is incredibly common, and it makes sense once we understand what gets stirred up.
Why the Holidays Can Trigger Anxiety
1. Increased Pressure & Expectations
Between gift-giving, social planning, and trying to “make everything perfect,” the holidays often bring unrealistic expectations. This pressure—whether internal or external—can create stress before the season even begins.
2. Disrupted Routines
Your routine may be one of your strongest grounding tools. Travel, schedule changes, financial stress, and social obligations can disrupt the predictable structure that helps you feel stable and regulated.
3. Family Dynamics
Even the most loving families can bring complicated emotions. Old patterns, unresolved conflict, or differing values may resurface. For some, the holidays highlight strained or distant relationships.
4. Financial Stress
Gifts, travel, hosting, and traditions all add up. Financial strain can heighten anxiety, especially when paired with pressure to provide or participate in certain ways.
5. Grief & Loneliness
The holidays can also bring reminders of loss—whether of people, relationships, routines, or life chapters. Even in a crowd, it’s possible to feel isolated, especially if the season looks different than it used to.
How to Support Yourself Through Holiday Anxiety
1. Set Realistic Expectations
Give yourself permission to do things differently this year. Smaller gatherings, simpler traditions, or scaling back on commitments can be acts of care—not avoidance.
Try asking yourself:
“What feels doable and supportive for me this season?”
Not: “What should I be doing?”
2. Prioritize Regulation & Routine (Where You Can)
Even small pieces of routine can make a huge difference:
morning grounding practice
consistent meals
movement
choosing a bedtime to anchor your day
planning breaks between social events
A little stability goes a long way.
3. Create Boundaries—Gently but Clearly
Boundaries are a form of self-respect and emotional safety.
Some sound like:
“I’m stepping out for a few minutes to reset.”
“I won’t be discussing that topic today.”
“I can attend for an hour, but then I need to head out.”
You’re allowed to protect your peace.
4. Practice “Good Enough” Instead of Perfect
Holiday anxiety often stems from the belief that everything needs to feel magical or meaningful. Let yourself settle into good enough. It’s more sustainable, more human, and often more enjoyable.
5. Build in Moments of Rest and Solitude
It’s okay if you need quiet time. Rest is not selfish; it’s essential—especially when social demands increase.
Try planning a few intentional moments throughout the season:
a walk alone
a journal break
a calming playlist
a warm drink with no distractions
6. Honor Your Feelings Without Judgment
It’s okay if joy and sadness coexist. It’s okay if anxiety is louder this year. Try giving yourself permission to feel what comes up, instead of forcing yourself into a holiday mood.
If You’re Struggling, You’re Not Alone
Holiday anxiety doesn’t mean something is wrong with you—it means your body and mind are responding to a busy, emotionally charged season. Reaching out for support, whether through therapy, community, or grounding tools, can make this time feel more manageable and less isolating.
Your experience is valid. You don’t need to navigate it by yourself, and you don’t need to match anyone else’s version of the holidays.
If this season feels overwhelming, take it one moment at a time—and know that it’s okay to prioritize yourself.
