By the Cosán Clinical Team
The holiday season, often depicted as a time of joy and celebration, can also bring about increased stress and anxiety for many people. From the pressures of gift-giving to navigating family dynamics, numerous factors can contribute to heightened anxiety during this time. In this blog, we will explore what might trigger anxiety during the holidays, common symptoms to watch for, and helpful tips to manage and reduce anxiety.
What Triggers Anxiety During the Holidays?
All of us react differently to stressors in our lives. Knowing your triggers and coping mechanisms can make all the difference for how you feel, especially during the holidays. Here are several common anxiety triggers during this season:
Financial pressure is a real emotion that can heighten this time of year. The desire to give gifts, host gatherings, and decorate homes can strain budgets. Worrying about finances can lead to overwhelming feelings of anxiety. One approach to lessen this feeling is to create a realistic budget for gifts and festivities to alleviate financial stress. Stick to your budget and consider homemade gifts or experiences instead of material items.
High Expectations for the holiday are a common factor as well. Society often sets lofty expectations for the holiday experience, which can lead to feelings of inadequacy or pressure to meet the ideals we see in movies, TV shows, and social media. Set realistic expectations for the holidays. Accept that it is okay if things are not perfect. Planning and organizing holiday tasks in advance minimize the last-minute rush. This will also help to balance work and personal commitments with holiday preparations. A focus on creating meaningful experiences rather than striving for an idealized version of the holidays will help you feel less anxiety and stress.
Family dynamics can often play a significant role in stress levels during the holidays. Interactions with family members, especially if there are unresolved conflicts or differing viewpoints, can heighten tension and add pressure to events and celebrations that are meant to bring us all together. Remember to establish boundaries if you are feeling undue stress. It is okay to say no to invitations or tasks that may overwhelm you. Always, prioritize your well-being and only commit to what feels right for you. Incorporating mindfulness techniques such as deep breathing, meditation, or yoga can help you ground yourself and reduce anxiety. Also, being available for activities that bring you joy and relaxation, whether it is reading, exercising, or spending time outdoors will also help to maintain more positive mental health during stressful times.
Keep in mind that for many of us, the holidays serve as a reminder of loss or isolation, which can lead to feelings of sadness, anxiety, and loneliness. Try to connect with friends and family whom you can share your feelings with. Talking about your anxiety can provide relief and strengthen the bonds that we all strive to connect during the holidays.
Recognize the Symptoms of Holiday Anxiety
The more you understand the symptoms of anxiety, the faster you can find help for yourself or a loved one. Timely intervention is always important so recognizing these common signs can help tremendously:
- Physical symptoms can include increased heart rate, fatigue, headaches, gastrointestinal issues, and changes in sleep patterns.
- Emotional symptoms or feelings of irritability, sadness, overwhelm, or a sense of impending doom.
- Behavioral symptoms involve avoidance of social situations, changes in appetite, or excessive perfectionism in holiday planning.
Most importantly, always remember that if your anxiety becomes too overwhelming, you can always reach out to a mental health professional who can provide valuable tools and coping strategies to help you maintain a healthy balance during the holidays and throughout the year. Here are some great resources to utilize:
- American Psychological Association (APA): Their section on coping with holiday stress offers advice from psychologists about how to manage stress and anxiety during the festive season. Click here for more information: https://www.apa.org/topics/stress/holiday-stress
- Mental Health America (MHA): MHA provides tips specifically aimed at handling holiday stress and anxiety, including ways to navigate family dynamics and expectations. Learn more at: https://www.mhanational.org/holiday-stress-anxiety
- National Alliance on Mental Illness (NAMI): NAMI offers resources and articles discussing mental health challenges during the holidays, along with coping strategies and support options: https://www.nami.org/Your-Journey/Individuals-with-Mental-Illness/Family-Support/Holiday-Stress
- The Anxiety and Depression Association of America (ADAA): This organization has articles focused on managing anxiety and depression during the holiday season, including self-care tips and mindfulness practices. Find out more at: https://adaa.org/learn-from-us/from-the-experts/blog-posts/consumer/anxiety-holidays
- The National Institute of Mental Health (NIMH): NIMH provides information on anxiety disorders and includes resources for finding help if you or someone you know is experiencing overwhelming anxiety: https://www.nimh.nih.gov/health/statistics/any-anxiety-disorder
While the holiday season can bring feelings of joy and celebration, it can also bring about stress and anxiety. By understanding potential triggers, recognizing symptoms, and implementing practical coping strategies, you can navigate the challenges of the holidays more effectively. Remember that it is okay to prioritize your mental well-being—after all, a calm and collected mindset can enhance your ability to enjoy this special time of year. Prioritizing your mental health is key to enjoying the holiday season!
Happy holidays!