Managing Holiday Anxiety: How to Protect Your Peace During the Festive Season

For many, the holiday season is portrayed as a time of joy, togetherness, and celebration. But for others, it brings a very different experience—stress, overwhelm, and heightened anxiety. Whether it's the pressure to be cheerful, financial strain, family conflict, or painful memories, holiday anxiety is a very real and valid struggle.

You are not alone. And you don’t have to “just get through it.” With the right tools and boundaries, it’s possible to care for your mental health and find moments of peace during the festive season.

Why the Holidays Can Trigger Anxiety

There are several reasons anxiety tends to spike during the holidays, including:

• Social pressure: Expectations to attend gatherings or “perform” joyfully.

• Family dynamics: Difficult relationships, unresolved conflict, or grief.

• Financial strain: Buying gifts, traveling, or hosting can create budget stress.

• Change in routine: Disrupted sleep, diet, or exercise can increase vulnerability to anxiety.

• Loneliness: Some people face the holidays feeling isolated or disconnected.

Reference: American Psychological Association (APA). (2020). Holiday Stress Statistics.

1. Set Realistic Expectations

Let go of the idea that the holidays have to be “perfect.” You don’t have to host the ideal party, buy the most thoughtful gifts, or force yourself to be cheerful all the time.

Try this:

• Replace perfectionism with presence.

• Allow space for mixed emotions.

• Give yourself permission to say “no.”

“Lowering the bar can be a radical act of self-care.”

2. Create and Communicate Boundaries

If certain events or people increase your anxiety, you’re allowed to limit your exposure—or opt out entirely. Boundaries are not about shutting others out; they’re about protecting your emotional space.

Examples of holiday boundaries:

• Leaving a gathering early

• Avoiding certain topics (like politics or personal life)

• Taking alone time during family visits

Reference: Tawwab, N. G. (2021). Set Boundaries, Find Peace.

3. Prioritize Your Basic Needs

The basics—sleep, nutrition, hydration, movement—tend to fall by the wayside during the holidays. But these are the very things that help regulate your nervous system and keep anxiety in check.

Small but powerful habits:

• Stick to a consistent sleep schedule

• Eat balanced meals (don’t skip meals to “save room”)

• Take 10-minute walks to reset during the day

Reference: National Institute of Mental Health (NIMH). Managing Holiday Stress.

4. Limit Social Media and Comparison

Seeing highlight reels of other people’s celebrations can amplify feelings of inadequacy or loneliness. Remind yourself: you’re seeing a curated moment, not the whole story.

Suggestions:

• Take a short social media break

• Unfollow accounts that spike anxiety

• Practice gratitude for what’s real in your life

5. Create Meaning That Feels Right for You

You don’t have to celebrate the holidays the way everyone else does. You can start your own traditions or even opt out completely if that feels healthiest.

Try:

• Volunteering or donating to causes you care about

• Writing letters instead of exchanging gifts

• Spending the day in nature or with pets

What matters is that your holiday experience feels aligned with your values, not someone else’s expectations.

6. Seek Support If You Need It

You don’t have to face holiday anxiety alone. Talking to a therapist, joining a support group, or simply reaching out to a trusted friend can help ease the emotional load.

Final Thoughts

If you’re feeling anxious during the holidays, know that you’re not failing, being ungrateful, or missing out—you’re human. The holidays are emotionally complex, and it’s okay to experience them differently from what culture expects.

Take what works. Leave what doesn’t. Protect your peace. You’re allowed to make this season your own.

Reach out to ResilienSEA Health Solutions if you need extra help facing the holiday season.