The holiday season, though joyful, can bring extra stressors that uniquely impact individuals with anxiety disorders. As gatherings, shopping, and year-end demands increase, it’s not uncommon for anxiety to intensify. Here’s how the season can affect those with social anxiety, OCD, panic disorder, and generalized anxiety—and practical ways to navigate these challenges.
Social Anxiety Disorder: Facing Holiday Social Demands
For those with social anxiety disorder (SAD), the holiday season can bring about dread rather than delight. Office parties, family gatherings, and even casual friend get-togethers can create intense feelings of self-consciousness and fear of judgment.
Tip: Focus on small steps and self-compassion. Try to set realistic goals for yourself, such as attending just one holiday gathering or planning to stay only an hour. Remind yourself that it’s okay to take breaks and step away from social situations if needed. Practice grounding techniques, like focusing on your breath or a nearby object, to bring yourself back to the present when anxiety spikes.
Obsessive-Compulsive Disorder (OCD): Increased Triggers and Stressors
Holiday routines can heighten stress for those with OCD, particularly when it comes to concerns around cleanliness, order, or perfection. The extra demands of holiday decorating, cooking, and shopping may trigger obsessive thoughts and compulsive behaviors, especially for those sensitive to contamination fears or the need for control.
Tip: Shift your focus to flexibility over control. Try to set manageable boundaries around holiday tasks, and remember that things don’t have to be perfect to be enjoyable. If intrusive thoughts arise, practice letting them be there without acting on them. Exposure and response prevention (ERP) techniques can help you resist the urge to perform compulsive behaviors, even if it feels uncomfortable at first.
Panic Disorder: Navigating Crowded Spaces and Travel Stress
Crowded malls, busy airports, and tight holiday schedules can feel overwhelming, especially for those who struggle with panic disorder. The combination of noise, crowds, and time constraints can trigger physical sensations (like increased heart rate or shortness of breath) that mimic the onset of a panic attack.
Tip: Lean Into Sensations with Mindfulness and Interoceptive Exposure.
Before entering a crowded space or traveling, take a few moments to notice the physical sensations without trying to change or avoid them. Practicing interoceptive exposure—such as focusing on your breath, heartbeat, or any other bodily sensations—can help you build tolerance for the feelings that might trigger panic. If you begin to feel symptoms of panic, like a racing heart or dizziness, practice mindfully observing these sensations.
Try saying to yourself, “This feeling is uncomfortable but not dangerous,” and let the sensations rise and fall on their own. Use a grounding technique like describing your surroundings in detail (e.g., “I see five blue objects”) to refocus on the present moment and reinforce that panic symptoms, though uncomfortable, are temporary and manageable.
Generalized Anxiety Disorder (GAD): Managing Holiday Worries and What-Ifs
With year-end deadlines, gift expectations, and family dynamics, the holiday season can create a sense of worry overload for those with GAD. The tendency to “what-if” about every scenario—What if I forget a gift? What if there’s family tension?—can feel exhausting and prevent you from fully enjoying the season.
Tip: Challenge your what-ifs and prioritize self-care. When a “what-if” thought arises, challenge it by asking yourself how likely it is to happen and if worrying about it serves you. Try to focus on what you can control, such as planning holiday tasks in manageable steps or giving yourself permission to set limits with family. Schedule time for calming practices, like mindful breathing or journaling, to help reduce anxious rumination.
Finding Peace Amid the Holiday Chaos
While the holiday season may bring heightened anxiety, it’s also an opportunity to practice self-compassion, set realistic expectations, and embrace small moments of joy. Remind yourself that it’s okay to feel overwhelmed and that practicing acceptance can bring a sense of calm even during the busiest of times.
Let this season be a chance to practice new coping skills, find support, and connect with loved ones in ways that feel comfortable for you. And remember, managing anxiety doesn’t mean making it disappear but learning to live alongside it with greater peace.
