Holiday Anxiety: Managing Stress During the Most Wonderful Time of the Year
The holiday season is often portrayed as a time of joy, connection, and celebration. However, for many, it’s also a period marked by heightened anxiety and stress. While depression during the holidays is frequently discussed, anxiety can sometimes be overlooked—even though it’s equally significant. For those with active social lives and busy schedules, the added demands of holiday events, travel, and expectations can exacerbate feelings of being overwhelmed.
Understanding Holiday Anxiety
The holidays often bring a complex mix of emotions. While they can be joyful, they also come with significant stressors. According to the American Psychological Association’s 2023 survey on holiday stress, nearly 40% of adults report feeling increased stress during the holiday season. Key contributors include financial pressures, family dynamics, and the challenge of balancing personal and professional responsibilities (APA, 2023).
High achievers, in particular, may feel the pressure to juggle demanding work schedules with the added expectations of hosting, gift-giving, and attending numerous social events. These heightened demands often lead to burnout and a sense of being perpetually “on,” leaving little room for genuine rest or enjoyment.
The Role of Social Expectations
Societal norms often depict the holidays as a universally magical and positive time, creating pressure to appear happy and engaged. This expectation can be particularly challenging for high achievers, who may feel compelled to meet both personal and external standards of perfection.
The demand to present a picture-perfect holiday—whether through social media or in-person interactions—can diminish authentic joy and intensify feelings of anxiety. Research by Chou and Edge (2012) found that social media use, particularly platforms like Facebook, can foster upward social comparisons, leading individuals to believe that others are happier and more successful than themselves (Chou & Edge, 2012). During the holidays, such comparisons often amplify feelings of inadequacy, especially for those who already struggle with perfectionism.
How Therapy Can Help You Navigate the Season
Good, scientifically supported therapy can make a significant difference in managing holiday stress and anxiety. Evidence-based approaches like Cognitive Behavioral Therapy (CBT) and Acceptance and Commitment Therapy (ACT) equip individuals with tools to manage the increased demands of the season. For instance:
- CBT helps identify and challenge unrealistic expectations, such as the belief that everything must be perfect or that you must please everyone.
- ACT encourages focusing on core values rather than societal pressures, fostering genuine enjoyment of the holidays.
- Mindfulness-Based Stress Reduction (MBSR) enhances present-moment awareness, reducing the impact of external pressures and improving emotional well-being.
Therapy provides a space to explore feelings of stress or burnout without judgment, allowing you to develop personalized strategies to navigate the season with balance and authenticity.
Practical Tips for Easing Holiday Anxiety
- Set Realistic Expectations: Acknowledge that perfection is unattainable and focus on meaningful aspects of the season.
- Prioritize Self-Care: Schedule time for rest, exercise, and activities that help you recharge.
- Manage Finances Wisely: Create a budget to alleviate financial strain and reduce associated stress.
- Limit Social Media: Avoid excessive comparisons by stepping away from idealized portrayals of holiday celebrations.
- Seek Support: Engage with trusted friends, family, or a mental health professional to discuss feelings and gain perspective. In other words: Don't go it alone!
Thriving Through the Holidays
The holiday season doesn’t have to feel like a test of endurance. By acknowledging the challenges it brings and seeking tools to manage them, it’s possible to find moments of true connection and enjoyment. Therapy can be a valuable resource for anyone looking to navigate the holidays more authentically—helping you start the new year feeling refreshed, not drained.