Holiday stress: Managing anxiety during the holiday season

Holiday stress and anxiety – is that a thing?

How holiday anxiety affects mental health?

Increased stress:

Depression:

Physical symptoms:

Social anxiety:

Exacerbating existing conditions:

Is it normal to feel overwhelmed at Christmas?

Normal vs. generalised anxiety

Normal anxiety   

• Occasional & situational: This type of anxiety arises in response to specific situations like making a presentation or attending a family gathering.   
• Temporary: The anxiety diminishes once the situation has passed.   
• Manageable: It does not interfere with everyday activities, and you can generally handle it.   

Generalised Anxiety Disorder (GAD)

• Chronic & excessive: The anxiety lingers for six months or more, often without an obvious cause.   
• Constant worry: It involves overwhelming concern about various aspects of life, making it difficult to manage.   
• Disruptive: It impacts work, relationships, and daily tasks, and can lead to physical symptoms such as fatigue or muscle tension.   

Coping with anxiety during the holidays: 10 tips

1. Establish realistic expectations: Release the urge to create a “perfect” holiday experience. Concentrate on cherishing simple moments with family and friends rather than aiming for ideal gifts, decorations, or meals. 
2. Develop a budget: Financial worries can contribute to holiday-related anxiety. Create a specific budget for presents and festivities and adhere to it. Remember, meaningful gifts don't have to be expensive. 
3. Engage in self-care: Take timeouts when necessary. Make your mental health a priority by carving out quiet moments for yourself, through reading, walking, or practising mindfulness. 
4. Define boundaries: It’s perfectly acceptable to decline invitations. Avoid overcommitting to activities or responsibilities that sap your energy. Safeguard your well-being by maintaining clear boundaries. 
5. Stay active: Physical activity is an effective stress reducer. A brief daily walk can alleviate anxiety, enhance mood, and help clear your mind. 
6. Maintain your routine: Changes in sleep or diet can exacerbate anxiety. Strive to keep your regular sleep habits and consume balanced meals, even amidst the holiday chaos. 
7. Concentrate on the present: Use mindfulness techniques to stay rooted in the current moment. Focus on what is unfolding in the present rather than fretting about future events or things beyond your control. 
8. Limit social media usage: Social media platforms can amplify feelings of inadequacy and FOMO (fear of missing out). Curtail your screen time to minimise comparison and concentrate on your own experiences. 
9. Seek support: Reach out to a friend, family member, or therapist if you're feeling overwhelmed. Expressing your feelings can help alleviate emotional burdens. 
10. Be gentle with yourself: Cultivate self-compassion. It’s acceptable if everything doesn’t go perfectly—what’s most important is your well-being. Treat yourself with the same kindness you would extend to a friend. 

Seek support