4 Tips for Managing Anxiety Around the Holidays

The holiday season can be a joyful time, filled with parties, gift-giving, and good food, but if you’re already feeling overwhelmed by the upcoming celebrations, you’re far from alone.  With family gatherings (and potential family tension), budget strains due to gift-giving, and a jam-packed schedule, it’s no surprise many people feel totally overwhelmed during the holidays.

But, there's good news! You have many strategies at your disposal to help manage anxiety so you can enjoy the season.

Read on as psychiatrist Rebecca Harvey, DNP, shares four of those strategies.

1. Set (and keep) boundaries

While the holidays can be a time of togetherness, it’s OK to say "no" to certain events, especially if you’re feeling stretched thin. Decide which gatherings (or traditions) are most important to you and prioritize those. 

Part of setting boundaries is setting expectations — particularly if you feel pressure to meet certain traditions or routines. Share your realistic expectations with your family members so they don’t feel blindsighted.

Setting healthy boundaries can reduce stress and make your holiday season more enjoyable, but it can be tricky to know how to phrase it. Here are a few examples of what setting healthy boundaries can sound like:

• “Thank you for inviting me! This season is really busy for me, so I'll have to pass, but I hope you have a wonderful time.”
• “I would love to attend your party on Saturday, but I’ll have to leave at 7 p.m. Thank you for understanding!”
• “I really appreciate the invitation, but I need to prioritize myself this weekend. Let’s plan a brunch after the holiday busyness settles down.”
• “My schedule is already full for that weekend, so I’ll have to skip this event, but please keep me in the loop for future ones!”
• “I’d love to help, but I’m a bit stretched this season. If there’s something small I can contribute, just let me know.”

Don’t feel pressured to respond right away. If you need time to gather your thoughts, simply let your loved ones know that you’ll think about it and get back to them in a timely manner.

2. Remember to try mindfulness

When anxiety starts to build, simple mindfulness techniques can help you regain control, and the best part is that you can do these techniques whether you’re at home, at work, or at a holiday party. 

Take a few minutes to focus on deep breathing, visualizations, or grounding exercises. Practicing mindfulness helps you stay present and calm and reduces the risk of feeling overwhelmed by external pressures. That’s because deep breathing —especially 4-7-8 breathing — activates your parasympathetic nervous system, slows your heart rate, and reduces your respiration rate.

The bottom line: Even a few minutes of mindful breathing can help you refocus and relieve anxious feelings.

3. Stick to your normal routine as much as possible

The holidays can quickly throw a wrench in your normal schedule, and for some, that can cause a lot of added stress. When possible, try to adhere to your normal routines as much as possible, especially your eating, exercising, and sleeping schedules. Missed meals and lack of sleep can intensify feelings of anxiety.

Not sure how your nutrition affects your anxiety? Dr. Harvey can help you find dietary modifications that will support your mental wellness.

4. Focus on self-care

With so much focus on others during the holidays, it’s easy to neglect your own needs. Prioritize self-care by scheduling downtime to relax, reflect, and recharge. 

Bonus tip: Reach out before your anxiety spikes

Remember, you’re not alone — many people feel the same holiday stress, and reaching out for help can provide you with the support you need to manage anxiety. The Cornerstone Psychiatry team diagnoses and treats all types of anxiety disorders, including generalized anxiety disorder, obsessive-compulsive disorder (OCD), phobias, panic disorder, and social anxiety.

Our team can help you prepare for the upcoming holidays by working through any current mental health concerns you have. Whether you need medication management, help with sleep issues, guidance with lifestyle modifications, or cognitive behavioral therapy (CBT), Dr. Harvey  can help you get the treatment you need — no matter what time of the year it is.

If you’re already feeling more anxious, don’t wait until the holidays make it worse! Reach out to our Lindon, Utah, office via phone (801-823-4224) or through our online booking system.