Believe it or not, the holiday season is around the corner. While it is often described as “the most wonderful time of the year” for many, it’s also the most stressful. With endless to-do lists, family gatherings, financial strain, and unrealistic expectations, anxiety tends to skyrocket. You’re not alone if you feel overwhelmed, even when thinking about how you will make it all happen. The good news is that there are ways to cope with holiday anxiety. Let’s explore these strategies so you can enjoy more calm and peace this season.
Why Does Anxiety Peak During the Holidays?
Before diving into coping tools, it’s essential to understand why anxiety tends to spike around the holidays. For many, the holiday season brings stressors like:
- Family expectations: Meeting everyone’s needs can cause anxiety to spike for weeks or even months leading up to a family gathering. Strained relationships, keeping the peace, and avoiding triggering topics can be even more emotionally draining.
- Financial pressure: Gifts for your loved ones, holiday parties, and travel expenses add up quickly, creating major financial strain for some.
- Time crunch: Balancing work, family, shopping, cooking, and social obligations can be challenging during the busy holiday months.
- Perfectionism: Many people put pressure on themselves to make everything “perfect,” which can lead to feelings of failure or inadequacy.
- Social anxiety: Attending parties or large family gatherings can be overwhelming for those who already struggle with social anxiety.
By recognizing the common triggers, you’re better equipped to start using coping tools before your anxiety gets out of hand.
Mindfulness and Meditation: Slowing Down to Ease Holiday Anxiety
One effective approach for coping with holiday anxiety is mindfulness. Mindfulness teaches you to focus on the present moment rather than worrying about the past or future. When stress creeps in, it often pulls your mind into a spiral of “what if” thinking. Mindfulness helps you anchor yourself in the present, reducing that spiral of worry. 
To use this tool, start with short, daily mindfulness sessions. It doesn’t have to be elaborate—just five minutes in the morning can make a tremendous difference. A simple deep breathing exercise is a great place to begin. Try the 4-7-8 technique:
- Inhale for a count of four.
- Hold your breath for a count of seven.
- Exhale slowly for a count of eight.
Try to repeat this for a few minutes whenever you feel anxious or triggered by holiday stress. Over time, this exercise helps train your body to remain calm, even in stressful situations.
Meditation is another valuable tool for coping with anxiety. Regular meditation decreases symptoms of anxiety and improves emotional regulation. You can start with guided meditations using apps like FitOn. Try setting aside 10 to 15 minutes daily to meditate, especially during the busiest weeks of the holiday season.
Exercise: The Most Underestimated Anxiety Fighter
You’ve heard it before, but it bears repeating: exercise is one of the most powerful methods for coping with anxiety. Not only is it a great distraction, but physical activity releases endorphins—your brain’s natural feel-good chemicals—which can reduce anxiety levels.
You don’t need to spend hours at the gym to see results. In fact, short bursts of physical activity can be just as effective. Try incorporating a 20-minute walk into your day, or take a yoga class after work to stretch out those tense muscles. Even dancing around your living room can work wonders! If time is not an issue, consider taking a group fitness class. Exercise and socializing combined can work wonders for stress!
The key is finding movement you enjoy so it becomes a habit rather than a chore. Exercise helps clear your mind, improves your mood, and increases your resilience to stress—all of which can make a huge difference during the holiday hustle.
Setting Boundaries: The Gift You Give Yourself
For many, the holidays mean an overwhelming number of social commitments and obligations. Family parties, gift exchanges, work parties, school parties, friend dinners, the list goes on and on. One crucial method for coping with anxiety is learning to set boundaries.
It’s okay to say “no” to some events, even if it feels uncomfortable. If attending an extra party or hosting one more dinner will push you over the edge, allow yourself the freedom to decline. Giving plenty of notice is the key here because canceling at the last minute can cause even more stress (for both sides) and strain relationships. Setting boundaries is not selfish; it’s a necessary form of holiday self-care to keep the anxiety in check.
Practice saying “no” kindly but firmly. For example, “Thank you for the invite, but I have too much on my plate right now” is a perfectly reasonable response. Protect your mental health by guarding your time and energy. You’ll be more present and calm for the events you do choose to attend.
Aromatherapy: Scents That Soothe
While it may seem simple, aromatherapy is an easy, effective tool for easing anxiety. Essential oils like lavender, chamomile, and sandalwood are known for their calming properties.
Diffuse these oils at home, or place a few drops on your wrists or temples when anxiety attacks. You can even carry a small vial of lavender oil in your bag during the holiday season for quick relief on the go. Inhaling these calming scents helps relax the nervous system and can provide almost immediate relief.
If essential oils aren’t your thing, consider lighting a scented candle with a calming fragrance. Lighting a candle and focusing on the flickering flame can also be a form of mindfulness practice, helping to ground you in the present moment.
Nutrition and Hydration: Keeping Your Body Balanced
It’s easy to indulge in holiday treats, but remember that what you eat directly impacts how you feel. Maintaining a balanced diet during the holidays can be a big challenge. However, it is an underrated strategy for keeping anxiety levels low.
Aim to eat nutrient-dense foods that support your mental health. Incorporate foods rich in omega-3 fatty acids (like salmon or chia seeds), magnesium (such as spinach and almonds), and complex carbohydrates (like whole grains). These nutrients are known to help stabilize mood and reduce anxiety. It’s still okay to indulge in your favorite holiday sweets, but strive to keep a good balance all season.
Also, don’t forget to stay hydrated! Dehydration can exacerbate feelings of anxiety and fatigue. Carry a water bottle with you throughout the day to ensure you’re drinking enough water.
Practicing Gratitude: Shifting Focus from Holiday Anxiety to Appreciation
Finally, one of the simplest but most powerful tools for coping with holiday anxiety is practicing gratitude. During the holiday season, it’s easy to focus on what’s going wrong or what you need to do next. Shifting your mindset to focus on what you’re grateful for can instantly improve your mood and reduce anxiety.
Try keeping a gratitude journal. Write down three things you’re thankful for each day, no matter how small. Over time, this practice trains your brain to focus on the positives rather than the negatives. You can even involve the whole family to share gratitude and encourage healthy holiday habits. Extend your appreciation after the holidays, and practice this strategy year-round.
Final Thoughts
Knew Health understands the importance of mental wellness, especially during the holidays. We’re always here to support your holistic health. With access to life and health coaching, a FitOn Membership, and a supplemental allowance for Aromatherapy, Group Fitness, or anything else you choose, you can plan ahead for an anxiety-free holiday season.
The holiday season may be stressful, but using these tools while leaning on Knew Health for extra support can help you find calm again. Whether it’s through mindfulness, exercise, setting boundaries, or practicing gratitude, there are many approaches to helping you manage your stress levels. Remember to be kind to yourself and give yourself the gift of calm this holiday season.
With the right coping tools, you can enjoy the festivities without letting holiday anxiety take control. After all, the holidays should be a time of joy—not stress.
