HOLIDAY ANXIETY IS REAL & HERE’S WHAT YOU CAN DO ABOUT IT
There’s a lot to stress about during the holidays—buying gifts, traveling, complicated relationships with relatives, etc. If this time of year has you feeling more anxious than merry and bright, you’re not alone.
Holiday anxiety is real. It can affect anyone. And it can be managed. But before you can make a plan of action to prepare for your holiday anxiety this season, it’s important to identify your specific sources of stress. That way, when you know certain people, places, or events tend to trigger you, you’ll know which tools to reach for first.
Common Sources of Holiday Stress
During the holiday season, people can experience stress due to a variety of factors. Whether it's financial stress, social obligations, or unrealistic expectations, pinpointing the root cause of your anxiety empowers you to develop practical solutions.
Here are some common sources of holiday stress:
Financial strain: The pressure to buy gifts, host parties, and travel can lead to financial stress and anxiety.
Unrealistic expectations: People often feel pressured to create the perfect holiday experience, which can be overwhelming and unrealistic.
Social obligations: The numerous social events, gatherings, and family interactions during the holidays can cause stress and anxiety, especially if there are unresolved conflicts or tense dynamics.
Time management: Balancing work, family obligations, and holiday preparations can lead to time constraints and stress.
Seasonal depression: The holiday season coincides with colder weather and shorter daylight hours, which can contribute to feelings of sadness and fatigue.
Travel and logistics: Planning and organizing travel arrangements, dealing with crowded airports or roads, and managing the logistics of visiting family or hosting guests can be stressful.
Overcommitment: Saying yes to too many social engagements or taking on too many responsibilities during the holidays can lead to overwhelm and burnout.
Loneliness and grief: For those who have lost loved ones or don't have close family or friends nearby, the holiday season can amplify feelings of loneliness and grief.
Health and wellness concerns: The abundance of tempting food, lack of exercise, disrupted sleep patterns, and increased alcohol consumption during the holidays can impact physical and mental well-being.
Pressure to please others: Trying to meet everyone's expectations and please others can cause stress and anxiety.
Whether your cause of holiday anxiety is from one or several of these sources, being aware of what triggers your stress is a great way to better anticipate and manage your symptoms. By identifying triggers in advance, you may be able to proactively avoid or mitigate those situations altogether, which is especially useful for those who suffer from panic attacks.
Common Holiday Anxiety and Depression Symptoms
If you dread the holidays, you likely experience at least one of the following symptoms listed below. Holiday anxiety can manifest in various ways. Maybe you have painful memories from years past. Perhaps you don’t have people to celebrate with. Or even more likely . . . the people who you are supposed to spend the holidays with are a big part of your stress.
Here are some common symptoms associated with holiday anxiety and depression:
Insomnia or sleep disturbances: Difficulty falling asleep, staying asleep, or experiencing changes in sleep patterns—such as restless nights, oversleeping, or insomnia.
Changes in eating patterns: Appetite fluctuations, overeating, undereating, or unhealthy food choices.
Heightened irritability: Feeling easily agitated, becoming irritable, or having a short temper.
Difficulty concentrating: Trouble focusing on tasks, having a difficult time making decisions, or feeling mentally scattered.
Feelings of fear or unease: Experiencing persistent feelings of worry, fear, or apprehension.
Increased tension or nervousness: Feeling constantly on edge, tense, or jittery.
Feelings of isolation or loneliness: Particularly for those who have recently experienced a loss or do not have close social connections during the holiday season.
Hyperawareness or hypervigilance: Being overly attentive to surroundings, leading to heightened stress and anxiety.
Persistent Sadness: Feeling down, sad, or experiencing a low mood that lasts for an extended period during the holiday season.
Loss of Interest: Losing interest or pleasure in activities that were once enjoyable, such as participating in holiday traditions or spending time with loved ones.
Fatigue and Low Energy: Feeling constantly tired or lacking energy, even after adequate rest or sleep.
Social Withdrawal: Withdrawing from social activities, avoiding gatherings or events, and isolating oneself from friends and family.
Feelings of Guilt or Self-Criticism: Experiencing excessive guilt, self-blame, or self-criticism, often related to unmet expectations or perceived failures during the holiday season.
Physical Symptoms: Experiencing physical symptoms such as headaches, muscle tension, stomachaches, or general aches and pains.
While it’s common to feel a temporary dip in mood when you have the holiday blues, if your symptoms last more than a few weeks or intensify over time, it could be a sign that professional help may be needed. If your symptoms aren’t severe enough to interfere with your ability to carry out daily activities or maintain relationships, there are plenty of ways you can implement a proactive plan for managing your anxiety on your own.
How to Prepare for Holiday Stress and Anxiety
Once you’ve recognized what triggers your holiday stress and what symptoms you’re experiencing, it’s time to address and alleviate those feelings. Making plans to get ahead of your holiday anxiety is always better than being caught off guard in the moment. While this list is by no means all-inclusive, here are some ways you can prepare ahead of time.
1. Plan Ahead and Set Realistic Expectations
One of the main sources of holiday anxiety is the pressure we put on ourselves to create the perfect holiday experience. Having a structured plan for your finances, time, and tasks that need completing can help alleviate stress and provide a sense of control.
It's essential to set realistic expectations and remember that perfection isn’t attainable. So instead of striving for perfection, it’s much better to focus on creating meaningful moments. Embrace imperfections, allow yourself to enjoy the process rather than fixating on the outcome, and remind yourself that it’s usually life’s messiest moments that end up making the best memories.
2. Maintain Your Healthy Habits and Prioritize Self-Care
As the hustle and bustle of the holiday season ramps up, it's easy to forget about your own self-care. Focus on maintaining your regular healthy habits, such as eating nutritious meals, getting regular exercise, and getting enough sleep. This will help manage stress and support your overall well-being.
Take time for yourself, engage in activities that bring you joy and relaxation. Whether it's taking a walk in nature, practicing mindfulness or meditation, or indulging in a favorite hobby, make self-care a non-negotiable part of your routine. Remember, you can't pour from an empty cup, so take care of yourself first.
3. Create a Realistic Budget
Financial strain during the holidays can add significant stress and anxiety. Creating a budget and sticking to it can help alleviate some of these worries. Plan your expenses ahead of time, prioritize purchases, and consider alternative ways to show your love and appreciation, such as heartfelt homemade gifts or quality time spent with loved ones. Remember, the value of a gift is not the number on its price tag.
4. Set Boundaries and Don’t Overextend Yourself
Sometimes, family gatherings and social events can be overwhelming, especially if there are unresolved conflicts or tense dynamics. While you can’t control other people no matter how much you wish you could, you can control what you will and won’t do.
Set boundaries and say no: It's important to prioritize your well-being and not overextend yourself. Learn to set limits on your obligations and to even turn down invitations to events that may contribute to stress.
And remember that it’s okay to take breaks when you need them. Make sure you include enough downtime into your schedule. Even if you’re already in the middle of a holiday gathering, you can always find a quiet space to recharge if the noise and activity become too overwhelming.
5. Delegate Tasks and Ask for Support
It isn’t your responsibility to guarantee the magic of the holiday season for everyone you know. It’s okay to let your friends and family members know that you don’t have the bandwidth to handle contributing anything more than simply showing up. This might be the year you bake a pie. It might be the year you show up with dollar store paper plates and napkins. Don’t beat yourself up or measure your worth for how much you can or can’t do.
Lean on your support network and allow them to lend a helping hand during this time. If you could use the help, say it. If you aren’t up for hosting, let your family know you’re mixing things up this year. Your holiday traditions are meant to benefit your life, so if they’re stressing you out, it’s time for a change.
Helpful Coping Skills for Dealing with Holiday Anxiety in The Moment of Stress
The ideas listed above can help you prevent certain triggers entirely, but sometimes no matter how prepared you are, the anxiety will make its grand appearance anyway. If you find your thoughts racing, your emotions spiraling, and the freight train of anxiety escalating quickly, you can stop that panicky feeling dead in its tracks.
Here are a few ways that consistently work to alleviate anxiety in the moment:
1) Have the Right Tools on Hand
When you need immediate support, it’s important to be prepared. Whether you’re anticipating a stressful situation or are experiencing an anxiety or panic attack, you’ll want to have Calm Plus spray in your pocket. It offers instant relief to ease emotions associated with anxiety such as fear, irritability, and anticipation.
Calm Plus is a part of the Magnolia Wellness Calm Bundle, which also includes the SoulShine Calm Elixir and Lavela softgels. Each supplement in this bundle is thoughtfully crafted to address different aspects of stress and anxiety, providing you with an all natural approach to finding calmness without pharmaceuticals.
You can read more about the Calm Bundle and how it can help prevent and manage anxiety here.
2) Tap into the Power of Your Breath
You probably don’t think about breathing very often. You just do it. But did you know your breath is the perfect way to slow down the crazy thoughts in your head and calm those overwhelming feelings of anxiety?
Just 3 minutes of slow, deep breathing can flip the switch in your brain to go from fight or flight mode to rest and restore.
Here’s a simple way you can take a breathing break to instantly feel more calm, relaxed, and centered. This is a method called box breathing.
Find a Comfortable Position: Sit or lie down in a comfortable position where you can relax and focus on your breath.
Close Your Eyes (Optional): If it helps you concentrate and reduce distractions, you can close your eyes. However, this step is optional.
Focus on Deep Breathing: Take a slow, deep breath in through your nose. Inhale deeply and fully, allowing your abdomen to expand as you fill your lungs.
Count to Four: As you inhale, mentally count to four. Imagine drawing the breath up from your diaphragm to the top of your chest.
Hold Your Breath: After inhaling, hold your breath for a count of four. Maintain a comfortable breath-holding time that suits you. Avoid straining or causing discomfort.
Exhale Slowly: Exhale slowly and completely through your mouth for a count of four. Allow the air to leave your lungs fully, feeling the release of tension with each breath out.
Hold Your Breath Again: After exhaling, hold your breath for another count of four before starting the cycle again.
Continue the Cycle: Repeat this box breathing pattern of inhaling, holding, exhaling, and holding again for several minutes or until you start to feel calmer.
That’s it. When your mind wanders (and it will), gently bring your attention back to observing your breath.
The more you do this as a part of your self care ritual when you’re not stressed, the easier it will be to connect with your breath when you are. And the more you tap into your breath as a resource, the more it will be there for you when you need it.
3) Ground and Comfort Yourself
There’s a good chance you’ve heard of inner child work, and an even greater chance that you’ve rolled your eyes at the concept. But the truth is, we all have an inner child within us.
The inner child is not a literal separate entity but rather a metaphorical representation of our past selves. It encompasses the memories, beliefs, fears, desires, and unresolved emotions from childhood. And all of these experiences and emotions we had during our formative years can continue to influence us as adults today.
So when you’re in the height of an anxiety attack, it’s helpful to remember that you’re not just the adult you see in the mirror . . . the person you judge and criticize for your own unmet expectations. Deep within is your inner child who is looking to you for signs of safety.
In these moments, treat yourself like you would if you were a child. What do you need? Would a glass of water be nice right now? How about a soft pair of socks or a warm blanket?
Accept the way you feel and acknowledge your feelings. Imagine yourself as a frightened child (or even a puppy) and offer gentle reassurance. Look for ways to bring yourself back to the present moment.
A good grounding exercise includes noticing five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste. And when you can’t seem to get off the freight train, you may want to distract yourself with a funny movie or a nap. Anything that gives you relief in the moment without causing more harm in the future is appropriate here.
There’s No Such Thing as a Stress-Free Holiday Season
While the holiday season may bring its fair share of stress and anxiety, implementing these strategies can help manage and alleviate those feelings.
Be proactive! Remember to grab your Calm Plus spray or the Calm Bundle here for a more joyful, peaceful, and enjoyable holiday season.