Managing Holiday Anxiety and Mental Health

Health and Wellness,Mental Health,Behavioral Health,Healthy Holidays

Managing Holiday Anxiety and Mental Health

12.10.2024 | 3 min read

Medically reviewed by Dr. Kristyn Gregory, D.O.

The holidays are billed as the most joyous time of year, and for good reason. But even if you look forward to the holiday season, nearly everyone feels varying levels of stress and anxiety this time of year.

A recent American Psychological Association (APA) survey found that 89% of U.S. adults feel stressed during the holiday season, with 41% reporting higher levels of stress compared to the rest of the year. Family dynamics, finances and social expectations are a few factors that contribute to holiday stress and anxiety. Here’s what you can do to protect and nurture your mental health this holiday season.

What are the top stressors during the holidays?

Four of the most common sources of stress during the holidays include:

Family dynamics: Family tension and strained family relationships can weigh heavily on our minds, especially as we prepare to gather with large groups of family members who we don’t typically see all at one time.
Financial worries: Gallup predicts Americans will spend an average of $1,014 on gifts during the 2024 holiday season. The pressures of buying gifts, decorations and food – and the strain that puts on our wallets – looms heavy every year.
Pressure to participate: Activities increase across our professional, social and family circles every year around this time, no matter how you choose to celebrate the season. Many of us feel inclined to say “yes” to everything but trying to juggle so many upcoming activities at once can be stressful.
Existing mental and behavioral health issues: The holidays can be more than just generally stressful for some people, who may associate the season with trauma or lost loved ones. Some of us must navigate holiday triggers caused by these painful memories, such as family traditions and the pressure we put on ourselves to participate in them or continue them. Additionally, individuals managing existing behavioral health issues like depression, anxiety or substance use may be triggered by the abundance of alcohol and illicit drugs often present at holiday parties.

How to cope with holiday anxiety

Managing stress and anxiety during the holiday season should be a priority for everyone. It’s important to identify when stress and anxiety are negatively affecting you as the holidays approach so you can find ways to intervene. Here are some coping strategies and guidance:

Set boundaries: Make a list of priorities, including activities and people that bring you joy, and dedicate time to them this holiday season. It’s OK to say “no” to a party invite or buy cookies at the store instead of spending hours baking them from scratch.
Follow routines: It can be tempting to abandon essential pillars of good health like exercise, sleep and a good diet, but sticking to these routines can help you better manage the stress and unpredictability of the season. This should include always taking any prescribed medications as planned.
Take breaks: Any time a conflict or disagreement with family arises, don’t let it escalate. Walk out of the room or get off the call. If the thought of a holiday shopping trip starts making you anxious, skip it. Protect your mental state when holiday-related problems begin to threaten it.
Being present is the best present: Financial worries can affect anyone, regardless of their budget. Consider setting price limits on gifts, creating homemade gifts or hosting a gift exchange. Try to find ways to spread joy that don’t cause you to stress over money.
Find moments to be mindful: Mindfulness practices can help to ground and center your feelings and emotions, especially during distressing times. Mindfulness practices such as meditation can connect you to the present, which can help regular anxiety levels ahead of your upcoming holiday obligations.

Photo credit: Getty Images

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