As exciting as the holidays can be, there is often added stress, anxieties, pressure, etc. that come with them. Taking care of your mental health is very important, however, we recognize that this can be challenging!  

Keep reading to learn more about how to be mindful this holiday season and explore some signs, causes, resources, etc.  

Signs and Symptoms of Holiday Anxiety: 

There are a lot of different things to watch for in terms of holidays and anxiety. A few things to look for include:  

• Avoiding social gatherings and/or social events  

• Physical symptoms like nausea, muscle pain, headaches, etc. are more prominent  

• Feeling more pressure and peer pressure  

• Excessive worry around budgeting and gift-giving  

• Feeling smothered  

What Causes Holiday Anxiety?  

Many different things can cause anxiety around the holiday season. Here are a few examples:  

• Loneliness: if you are unable to spend the holidays with loved ones, this can create a sense of feeling lonely.  

• Comparisons: often, especially with social media, it is easy to compare ourselves to other people’s situations, and as a result, this can cause added stress or worries.  

• Financial Stress: holidays come with gift-giving, which results in added costs, and, therefore, can cause added stress.   

• Grief: sometimes, holidays can bring up memories of loved ones who are not around anymore, which can make navigating the holidays more challenging.  

• Pressure to Participate: there are often more parties and social gatherings around the holidays, and sometimes that creates more pressure and anxiety. 

• Family: family dynamics vary among people, and sometimes old wounds resurface, and/or there may be differences in worldviews and values.  

What Can I do to Reduce my Holiday Anxiety?  

Here are a few suggestions on how to reduce your anxiety this holiday season:  

• Set Boundaries: take time to recognize what is causing the anxiety and create boundaries that best suit your needs. 

  Example: if you were invited to a Halloween party and are socially anxious, maybe go for the first 2 hours and then go home. That way you are still spending time with friends while also honouring your comfort levels.  

• Simplify Where You Can: try your best to simplify certain traditions to reduce some of the stress.  

  Example: host a potluck dinner so that everyone can contribute a dish! This takes some of the pressure off of you when cooking the meal.  

• Planning: plan some of the holiday tasks you need to get done in advance so that you know what you need to get done and don’t have too many tasks in one day.  

  Example: schedule your holiday shopping on a day off so you don’t have to go after work.  

• Schedule Self-Care: when there is a lot to do, we often neglect taking time for self-care, so by scheduling it in (pre and post events), you ensure that need is also met.  

  Example: if you like to read, schedule 1 hour every night dedicated to reading.  

• Debriefing: take this time to debrief with friends or a therapist and address how you can go about handling these situations and taking care of yourself. 

  Example: book a therapy appointment before and after the holidays to ensure you have that debriefing time in your schedule.  

What are Some Other Ways to Support my Mental Health?  

• Meditation and Breath-Work: practicing meditation or breath-work techniques is a great way to reduce stress, overwhelm, and anxiety. There are a ton of Apps and YouTube videos that you can access for free!  

• Lean on Loved Ones: if you are comfortable, talk to and express your concerns to loved ones. Friends and family members can be a great added support during the holidays!  

• Physical Activity: moving your body helps to give yourself a break from the holiday busyness and prioritize your health! This could look like going for a walk or taking a workout class.  

• Therapy: if you notice this is becoming a pattern or feel you need to talk to someone, therapy is a great way to learn how to manage your anxiety. At TCC, all our therapists have a background in anxiety and are here to help! TCC offers free 15-minute consultations so that you have the opportunity to explore and ask questions. If you are in Canada, book your consult today!   

Conclusion: 

While the holidays can feel overwhelming, there are a lot of resources and supports available! Be mindful of how you are feeling, watch for the signs, and try some of the above techniques to help manage your anxiety and stress! Remember, it’s okay to prioritize your mental health and set boundaries this holiday season!  

If you decide to explore therapy as an option and have questions, contact TCC at info@thecognitivecorner.ca and we are happy to help!  

Resources:  

Guide to managing mental health around the holidays | McLean hospital. McLean Hospital. (2023, November 24). https://www.mcleanhospital.org/essential/mcleans-guide-managing-mental-health-around-holidays 

Cuncic, A. (2024, September 21). How to survive the holidays when you have generalized anxiety disorder. Verywell Mind. https://www.verywellmind.com/coping-with-generalized-anxiety-disorder-during-the-holidays-4153496#:~:text=Everyone%20feels%20a%20bit%20of,also%20possible%20to%20overcome%20it. 

Find your holiday happiness: Manage anxiety and Depression. Find Your Holiday Happiness: Manage Anxiety and Depression | Anxiety and Depression Association of America, ADAA. (2023, June 22). https://adaa.org/living-with-anxiety/managing-anxiety/managing-holiday-anxieties