Is Holiday Anxiety a Real Thing?
The holidays are supposed to be “the most wonderful time of the year,” right? Surrounded by the twinkling lights, endless gatherings, and cheerful songs playing on repeat. However, for many of us, it’s also the time when anxiety turns up the volume, reminding us that “festive” can sometimes feel more like “frazzled.”
If you're nodding along, you're not alone. Holiday anxiety is very real, and it’s not just you feeling like you’re in a never-ending snowstorm of stress.
Signs of Anxiety: Is That You, Anxiety, or Too Much Eggnog?
Anxiety can show up in sneaky ways, especially during the holidays. Here are some common signs to watch for:
Physical Symptoms: Racing heart, sweaty palms, or feeling like you’re carrying an invisible weighted blanket.
Overthinking: “What if Aunt Carol brings up my dating history again? What if I pick the wrong Secret Santa gift? What if I say something awkward? What is dad says something offkey?”
Irritability: Your patience is shorter than a kid’s nap after a sugar binge. No, but really think of the list of things you need to do for the holidays, things you need to wrap up before the new year, and also all the events!
Avoidance: Suddenly, you’re “too busy” to attend that family dinner or holiday party.
Why Does Anxiety Spike During the Holidays?
The holidays bring a perfect storm of stressors:
Family Dynamics: Spending time with loved ones can be wonderful—or feel like navigating a field of emotional landmines. Family dynamics may also trigger past trauma.
Financial Pressure: Gift-giving is great, however, your wallet might feel like it’s in a hostage situation.
Overcommitment: Saying "yes" to every invite and obligation can leave you running on fumes.
Unrealistic Expectations: Comparing your holiday to those Instagram-perfect celebrations is a recipe for disappointment.
Change in Routine: Your usual structure is tossed aside for parties, shopping, and wrapping presents at midnight.
Even if you’re typically social, the extra layers of expectation, activity, and pressure can feel like too much. It’s okay to admit that you’re struggling—really, it is.
How to Navigate Holiday Anxiety (Without Hiding in the Bathroom at Family Dinner)
Here are some therapist-approved tips to keep your holiday anxiety in check. And these things below are not a one-time fix. You have to continuously do these cause doing these for yourself is building a new skill:
Set Boundaries: Decide what you can realistically handle and politely decline the rest. You don’t have to attend every event—quality over quantity!
Prioritize Self-Care: Take breaks, get enough sleep, and don’t skip meals - oh and don’t forget to hydrate. Yes, this applies even if you’re mainlining holiday cookies.
Stick to a Budget: Plan your spending in advance to avoid post-holiday financial anxiety.
Lower Expectations: Perfection is overrated. Focus on meaningful moments instead of nailing every detail.
Plan Downtime: Schedule “me time” to decompress, whether that’s a walk, reading a book, or binge-watching cheesy holiday movies.
Ground Yourself: Practice mindfulness to stay present. That deep breathing you’ve heard about? It actually works.
How a Therapist Can Help—Even After the Holidays
If holiday anxiety has you wrapped up tighter than your gift wrapped secret Santa present, seeing a therapist can make a world of difference. And no, therapy isn’t just for the holiday season—it’s the gift that keeps on giving.
A therapist can help you:
Identify triggers and develop coping strategies tailored to you.
Practice boundary-setting techniques for managing relationships.
Work through any lingering stress after the decorations are boxed up.
Therapy is a safe space to unpack what’s causing your anxiety—whether it’s holiday-specific or part of a larger pattern. And if you’re already in therapy, consider it a tune-up to help you handle next year’s festivities with more ease. You can work on holiday anxiety even off-season.
Holiday anxiety is real, but it doesn’t have to steal your joy. By recognizing the signs, understanding the triggers, and using strategies to manage it, you can take back control. And if you need extra support, a therapist at Better Minds Counseling & Services can help you navigate the season and beyond.
It’s okay to say “no,” to prioritize yourself, and to ask for help. Because you deserve a holiday that feels good—not just Instagram-worthy.
