How to Ease Your Anxiety Through the Holidays

It’s a reality — amid the festivities, great meals, and family gatherings, stress and anxiety rise.

During the holidays, most people are juggling overstuffed calendars (and stomachs), running at a pace that’s far from ideal, and tackling endless to-do lists. This recipe for anxiety is specific to this time of year.

Our team at Clarity Psychiatric Care knows that the holiday season is challenging for most. So many expectations — their own and others’ — tend to crowd out the fun stuff. We can help you tame your anxiety and make it through the holiday season ’24.

Turkey, tinsel…and anxiety?

Take the ads you see over the holidays that feature 100% harmonious families, picture-perfect tables, and no-meltdown children at face value. You’d think the holidays are nothing but good times — even though everyone knows that isn’t reality!

Unique stresses accumulate to ratchet up anxiety, and that can make for holidays that are filled with dread rather than fun.

Most of us have sat around a Thanksgiving table when a family disagreement erupts, run ourselves ragged looking for the perfect gifts, and said “yes” to one more social engagement, even when our calendars are overflowing.

With anxiety symptoms like sleep problems, intrusive thoughts, panic attacks, and more impacting nearly one-fifth of teens and adults in the United States, it’s easy to see why the holidays can be a time when anxiety escalates. 

How to tame anxiety over the holidays

Holiday anxiety is real. Fortunately, you can take steps to reduce it so you can enjoy yourself and feel less unsettled or on edge.

1. Think routines

Whether you’re set to host Thanksgiving or plan the holiday party for your office, these events impact your schedule. 

This is why it’s important to stick to your regular routine during this time of year. 

You may decide to have dinner at your regular time and then go light on party food later, take time on the weekend to cook and freeze the dishes you want to serve at Thanksgiving (rather than staying up late during the week), or agree with friends that you’ll forgo exchanging gifts and get together for a celebratory dinner out instead.

Try not to miss your regular therapy appointments during the holiday season. Now is the time to get support, and we can provide practical strategies for specific situations you may be fretting about encountering over November and December. 

2. Don’t be a “yes man”

It’s tough to decline an invitation. 

Sit down with your family, look at your calendar, and select the engagements you really love attending — and forget about the ones you feel lukewarm about. Taking this route is a prime example of quality over quantity and helps keep your moods on an even keel and your tension at bay.

3. Self-care is paramount

Because we’re so busy incorporating cooking, shopping, and social events into our lives during the holidays, it’s easy to forget about practicing self-care, which goes a long way toward mitigating anxiety. 

Self-care encompasses many things, including:

• Eating well and consistently
• Exercising regularly
• Getting sufficient sleep
• Spending part of every day outside, enjoying nature and getting some sun
• Spending time doing things you love and with people you enjoy
• Adopting a mindfulness practice, like meditation
• Pampering yourself with a relaxing bath, book a facial, or watch your favorite holiday film

Taking the time to care for yourself in these ways is a good investment in your mental health.

4. Go easy on alcohol

Imbibing alcoholic beverages is part of nearly every holiday gathering. However, research has shown that people who live with anxiety feel more anxious after drinking — a phenomenon known as “hangxiety.” 

This year, when you attend your holiday pirates, mix it up by enjoying a delicious mocktail, some yummy unspiked punch, or a bubbly water with juice. You’ll feel better post-party.

5. Stick to your budget

Lots of holiday anxiety is linked to financial stress, and the emphasis on consumerism, with sales galore, doesn’t help. Manage your finances well, and a significant source of holiday stress is eliminated.

We’re here to help you manage your anxiety during the holidays and year-round. We offer advanced treatment, including anxiety medications, lifestyle changes, and therapeutic techniques to manage anxiety.

Call our Cherry Hill office at 856-428-1260 to schedule an appointment or book one online, so you can truly enjoy your holidays.