Ways to Reduce Anxiety during the Holidays

The holiday season can bring a mix of joy and stress, and it’s common to feel anxious with all the expectations, activities, and demands. Fortunately, there are several strategies you can use to manage and reduce anxiety during this time:

1. Practice Mindfulness and Deep Breathing

• Mindfulness: Stay present in the moment rather than worrying about the past or future. Engage in activities that ground you, such as taking a walk, enjoying a hot drink, or listening to soothing music.

• Breathing exercises: Deep breathing or techniques like the 4-7-8 method (inhale for 4 seconds, hold for 7, exhale for 8) can activate your parasympathetic nervous system and reduce stress.

2. Set Realistic Expectations

• It’s easy to put pressure on yourself to create the "perfect" holiday experience, but setting unattainable standards can lead to burnout and disappointment.

• Focus on what’s important to you, whether that’s quality time with loved ones, self-care, or maintaining traditions that bring joy.

3. Prioritize Self-Care

• Make time for yourself, even if it’s just 10-15 minutes a day. Engage in activities that replenish your energy, such as reading, taking a bath, meditating, or exercising.

• Ensure you're getting enough sleep, as lack of rest can exacerbate anxiety.

4. Delegate Tasks and Ask for Help

• Don’t hesitate to share responsibilities, whether it’s shopping, cooking, or planning. Asking for help from family or friends can lighten your load and make the holiday feel more manageable.

• Consider a "gift exchange" instead of buying individual gifts for everyone, or opt for simpler, homemade gifts.

5. Limit Social Media and Consumerism

• Constantly seeing others’ “perfect” holidays on social media can amplify feelings of inadequacy. Consider taking a break from social media or limiting your time on these platforms.

• Avoid getting caught up in the pressure to buy extravagant gifts. Sometimes the best presents are experiences or thoughtful gestures.

6. Stick to a Budget

• Financial stress can be a major source of holiday anxiety. Create a budget and stick to it, considering how much you can realistically afford to spend on gifts, food, and other holiday expenses.

• Look for creative ways to celebrate without spending a lot of money, such as hosting a potluck dinner or crafting personalized gifts.

7. Create a Holiday Schedule

• Planning ahead can reduce feelings of overwhelm. Organize your holiday activities on a calendar and break tasks down into smaller, manageable steps.

• Build in some free time to rest and recharge. Balance social commitments with moments of solitude.

8. Set Boundaries

• If you're feeling overwhelmed by family obligations or social gatherings, it's okay to say "no" or to leave early. Setting healthy boundaries helps you preserve your energy and avoid emotional burnout.

• Be clear about your needs and communicate them respectfully with others.

9. Manage Your Expectations About Family Dynamics

• Family gatherings can trigger stress due to complicated relationships. Go in with an open mind, and set realistic expectations. You don't need to resolve every conflict or please everyone.

• Consider setting aside a few minutes during the event for a brief "calm break" if things feel too tense.

10. Seek Professional Support if Needed

• If you find your anxiety overwhelming, speaking to a therapist or counselor can help you develop coping strategies and work through underlying issues.

• Consider short-term therapy or even just checking in with a trusted mental health professional during the season for support.

11. Focus on Gratitude

• Practicing gratitude can shift your mindset away from stress and focus on the positive aspects of your life. Consider keeping a daily gratitude journal or sharing what you're grateful for with loved ones.

12. Limit Alcohol and Caffeine

• While it might feel tempting to numb stress with alcohol or caffeine, both can actually increase anxiety. Try to limit consumption, especially if you’re feeling on edge.

13. Get Active

• Physical activity can significantly reduce anxiety by releasing endorphins and improving your overall mood. Whether it's a holiday walk, a yoga class, or a workout, moving your body is a great way to reduce tension.

By combining some or all of these strategies, you can reduce the anxiety that often accompanies the holiday season, making the experience more enjoyable and less stressful.