The Holidays and Anxiety: How to Protect Your Mental Health During the Season

For many people, the holidays are portrayed as a time of joy, connection, and celebration. Yet for others, this season can bring increased stress, anxiety, and emotional overwhelm. Changes in routine, family expectations, financial pressures, social obligations, and unresolved grief can all intensify anxiety symptoms—even for individuals who generally feel emotionally stable throughout the year.

As psychiatric mental health providers, we recognize that holiday-related anxiety is both common and valid. Understanding why it happens and how to manage it can help individuals approach the season with greater balance and self-compassion.

Why the Holidays Can Trigger Anxiety

The holiday season often places multiple demands on mental and emotional resources at once. Common contributors to increased anxiety include:

Heightened expectations to feel happy, grateful, or festive
Family dynamics, including conflict, strained relationships, or past trauma
Social pressure to attend gatherings or engage in traditions that feel overwhelming
Financial stress related to travel, gifts, or time off work
Grief and loss, especially for those missing loved ones or experiencing major life changes
Disrupted routines, including sleep, diet, and exercise

For individuals living with anxiety disorders, depression, trauma-related conditions, or mood disorders, these stressors can exacerbate symptoms such as excessive worry, irritability, restlessness, fatigue, and difficulty concentrating.

Practical Strategies to Manage Holiday Anxiety

While anxiety during the holidays is common, it is manageable. The following strategies can help reduce emotional strain and support mental well-being.

Set Realistic Expectations
The idea of a “perfect holiday” is often unrealistic. Give yourself permission to let go of rigid expectations and focus on what feels meaningful and manageable. It is okay if traditions change or celebrations look different than in the past.
Establish and Maintain Boundaries
Boundaries are essential for mental health. This may mean limiting time at social gatherings, declining invitations, or setting clear expectations with family members. Saying “no” is not a failure—it is a form of self-care.
Stick to Core Routines When Possible
Sleep, nutrition, movement, and medication adherence play a critical role in emotional regulation. Even small disruptions can affect mood and anxiety levels, so maintaining basic routines can provide a sense of stability during a busy season.
Practice Grounding and Mindfulness
Grounding techniques such as deep breathing, progressive muscle relaxation, or brief mindfulness exercises can help calm the nervous system. These practices are especially helpful before or after stressful interactions or events.
Limit Overcommitment
It’s easy to overschedule during the holidays. Consider prioritizing activities that align with your values and energy level. Rest is productive, and downtime is not something that needs to be earned.
Acknowledge and Validate Your Feelings
If the holidays bring sadness, anxiety, or mixed emotions, those feelings are valid. Avoid minimizing your experience or comparing yourself to others. Emotional honesty allows for healthier coping and healing.

When to Seek Professional Support

If anxiety becomes persistent, overwhelming, or interferes with daily functioning, professional support can be beneficial. Warning signs may include:

Ongoing excessive worry or panic
Difficulty sleeping or concentrating
Increased irritability or emotional distress
Avoidance of responsibilities or social situations
Worsening symptoms of an existing mental health condition

Psychiatric mental health providers can offer comprehensive evaluations, therapy, medication management when appropriate, and individualized treatment plans to help patients navigate seasonal stressors effectively.

A Gentle Reminder

The holidays do not need to be joyful all the time to be meaningful. Mental health is just as important as physical health, and caring for it during high-stress seasons is essential. Compassion—for yourself and others—can make a significant difference.

If you or someone you care about is struggling with anxiety this holiday season, reaching out for support is a strong and positive step forward. Help is available, and you don’t have to navigate this season alone.