Why Does Stress Increase Around the Holidays and End of the Year?
Is your cup literally overflowing?? The holidays often conjure images of twinkling lights, joyful gatherings, and cozy moments by the fire. But let’s be real—this time of year can also feel like an emotional rollercoaster. As a therapist, I frequently hear clients describe the holidays as "equal parts magic and mayhem." So why does stress seem to skyrocket as we near the end of the year?
For one, the holidays tend to come with high expectations. We're bombarded with messages that we need to create the perfect celebration, buy the perfect gifts, or host the perfect party. Combine that with financial pressures, strained family dynamics, and the general hustle and bustle, and it’s no surprise that stress levels spike.
The end of the year also carries a sense of urgency. Deadlines at work pile up, unachieved goals loom large, and social calendars fill up fast. It’s easy to feel stretched too thin. The shorter days and colder weather can also don’t help, adding another layer of emotional strain.
Common Stressors Around the Holidays
Some of the most common events or situations that trigger stress during this time include:
Financial strain: Gift shopping, travel expenses, and hosting celebrations can add up quickly.
Family dynamics: Reuniting with family can be heartwarming, but it can also stir up unresolved conflicts or emotional tension.
Social overload or loneliness: Some people feel overwhelmed by constant social events, while others struggle with feelings of isolation.
Grief and loss: The holidays can be a painful reminder of loved ones who are no longer with us.
End-of-year work stress: Many businesses push to wrap up projects or hit targets before the new year, creating pressure at work.
Travel chaos: Crowded airports, delayed flights, and long road trips add logistical stress to the mix.
Stress vs. Anxiety: What’s the Difference?
Stress and anxiety are often used interchangeably, but they’re not quite the same. Stress is typically a response to an external trigger, like a packed to-do list or a tense family gathering. It’s usually tied to a specific situation and can resolve once that situation passes.
Anxiety, on the other hand, is more internal. It’s a persistent feeling of worry or dread that doesn’t always have a clear cause. While stress can motivate you to tackle challenges, anxiety often feels paralyzing. If your stress around the holidays feels overwhelming and constant, it could be worth exploring whether anxiety is at play.
Tips for Managing Stress During the Holidays
You don’t have to white-knuckle your way through the season. Here are some practical strategies to keep stress in check:
Creating Physical Space: Identifying your own space when you are at someone’s house or apartment is helpful to take a break. This can also be stepping into the bathroom for a few moments to decompress before re-entering the social situation. Or if you can, go back to your place and set a time limit on how long you want to be away from home.
Set boundaries: It’s okay to say no to events or obligations that feel draining. Protect your time and energy.
Budget wisely: Plan your holiday spending in advance to avoid financial stress. Remember, meaningful gifts don’t have to be expensive.
Prioritize self-care: Regular exercise, sleep, and moments of downtime can make a huge difference. Even 10 minutes of deep breathing or mindfulness can help reset your nervous system.
Manage expectations: Perfection is overrated. Focus on what matters most to you, and let go of the rest.
Seek support: Lean on trusted friends, family, or support groups when you’re feeling overwhelmed.
Limit alcohol and caffeine: While a holiday cocktail might feel festive, too much can leave you feeling more anxious or drained.
Stay present: Instead of worrying about everything you need to do, try to savor the small joys of the season—like the smell of fresh-baked cookies or the sound of your favorite holiday song.
How a Therapist Can Help with Stress Management
Sometimes, no amount of self-care feels like enough. That’s where therapy comes in. A therapist can help you identify the root causes of your holiday stress, develop healthier coping strategies, and navigate any tricky family dynamics.
If anxiety is part of the equation, therapy can offer tools to manage it, such as cognitive-behavioral techniques or relaxation exercises. Therapists also provide a safe, nonjudgmental space to process difficult emotions, like grief or loneliness, that might feel amplified this time of year.
You don’t have to go through it alone. Whether it’s through individual sessions, group therapy, or even online counseling, support is available.
Hot Takes
The holidays and the end of the year can be a time of joy, but they can also be a time of significant stress. By understanding common stressors, differentiating between stress and anxiety, and implementing effective coping strategies, you can reclaim your peace. And if it feels like too much to handle on your own, a therapist can be a valuable ally in helping you navigate this busy season with resilience and balance.
You deserve to enjoy the holidays—and your well-being matters, too. ☃️
