The holiday season is often portrayed as the “most wonderful time of the year,” yet for many, it can also be one of the most stressful. From managing family dynamics to the pressure of social events and endless to-do lists, it’s no wonder that anxiety levels can rise as the holidays approach. To help you navigate this time with more joy and less stress, we’ve put together a Holiday Survival Guide with 10 practical tips:
1. Stick to a Sleep-Wake Schedule
The hustle and bustle of the holidays can easily throw off your routine. Prioritize maintaining a consistent sleep-wake schedule to keep your body and mind in balance. Good sleep is one of the most powerful tools to safeguard against anxiety.
2. Separate “Shoulds” from Wants
The holidays can be filled with obligations and expectations, but it’s essential to pause and reflect on what you actually want to do versus what you feel you should do. Say “no” when needed, and let your “yes” come from a place of authenticity rather than guilt.
3. Accept Relaxation-Based Anxiety
When the busy season slows down, the extra time and space can feel surprisingly unsettling. This is known as relaxation-based anxiety. If you notice your mind becoming restless when things are calm, recognize this as a natural response and gently redirect yourself with activities that engage and soothe you.
4. Plan for Tense Dynamics with Family
Holidays often involve gatherings that can come with old dynamics and challenging interactions. To manage these moments, plan ahead by selecting books, podcasts, or activities you can turn to when you need a breather. A brief walk, a favorite playlist, or listening to an inspiring podcast can offer a quick mental reset.
5. Set Boundaries for Social Media & Screen Time
It’s easy to fall into the comparison trap during the holidays. Set intentional limits on your social media usage to avoid feeling overwhelmed by others’ highlight reels. Instead, invest your time in activities that bring genuine joy or connection.
6. Create Moments of Gratitude and Mindfulness
The holidays can pass in a blur. Incorporate small moments of mindfulness to ground yourself. Take a few minutes each day to focus on your breath, reflect on what you’re grateful for, or simply pause to notice your surroundings. These moments of stillness can help anchor you amidst the chaos.
7. Make a Budget and Stick to It
Financial stress is a common source of holiday anxiety. Create a budget for gifts, events, and activities, and stick to it. If money conversations come up with family or friends, set clear boundaries to keep your focus on connection rather than spending.
8. Have an Anxiety Toolbox Ready
Prepare a mental health “toolbox” with go-to strategies for managing anxiety. Whether it’s a favorite grounding exercise, a trusted friend to call, or a list of calming apps, having a plan in place allows you to feel more in control during moments of overwhelm.
9. Prioritize Movement and Fresh Air
Holiday routines can be sedentary, especially with travel or gatherings that involve a lot of sitting. Schedule intentional movement to keep your energy levels and mood steady. Whether it’s a winter walk, a yoga session, or dancing to holiday music, moving your body can be a powerful mood booster.
10. Allow Space for Grief and Imperfection
Holidays can also bring up feelings of loss, nostalgia, or unfulfilled expectations. Allow yourself space to acknowledge these feelings without judgment. Embrace imperfection in your plans and interactions, recognizing that joy can coexist with other emotions.
This holiday season, give yourself permission to prioritize your mental well-being. Embrace the traditions and experiences that matter most to you, set boundaries that honor your needs, and approach each moment with self-compassion. By incorporating these tips, you can shift your holiday experience from one of stress to one of intention and joy.
Wishing you a season filled with peace, joy, and meaningful connections.