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Christmas: Coping with Holiday Anxiety

The holiday season, while joyful, can also be emotionally challenging. Many struggle with “Christmas anxiety,” driven by pressures like preparing meals, managing family dynamics, shopping for gifts, or dealing with grief over lost loved ones. Social media and commercialised portrayals of an ideal Christmas amplify these stressors, leaving many overwhelmed.

Christmas: Coping with Holiday Anxiety

The holiday season, while joyful, can also be emotionally challenging. Many struggle with “Christmas anxiety,” driven by pressures like preparing meals, managing family dynamics, shopping for gifts, or dealing with grief over lost loved ones. Social media and commercialised portrayals of an ideal Christmas amplify these stressors, leaving many overwhelmed.

Recognising Holiday Anxiety

Anxiety during the holidays manifests in various ways1, including:

  • Constant Worrying: Persistent, unmanageable worries can hinder your attention in being present.

  • Physical Symptoms: Signs include increased heart rate, rapid breathing, sweating, and trembling.

  • Social Withdrawal: Avoiding loved ones or social events may signal distress.

  • Weight Fluctuations: Anxiety can disrupt sleep, eating, and exercise habits.

  • Sleep Issues: Poor or excessive sleep patterns are common markers of anxiety.

Strategies to Manage Holiday Anxiety

  1. Acknowledge Your Feelings: Accept that it’s okay to feel less than joyful, especially if the season stirs difficult emotions. Set the intention of being present. Make sure you’re on your own list.2

  2. Seek Support: Share concerns with trusted friends, family, or professional help.3

  3. Set Realistic Expectations: Avoid striving for perfection; mishaps are a natural part of life.2

  4. Create a Budget: Financial planning can mitigate stress related to overspending.1

  5. Avoid Overcommitment: Balance your time to prevent burnout, and don't hesitate to take time-out.4

  6. Moderate Alcohol Consumption: While tempting, excessive drinking can worsen anxiety.5

  7. Support Hosts: Offer help to those managing festivities, lightening their load and enhancing togetherness.6

With these strategies, you can embrace the holiday season with less stress and more joy.

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Footnotes

1. American Psychological Association: https://www.apa.org/news/press/releases/2023/11/holiday-season-stress

2. Brain & Behavior Research Foundation:
https://bbrfoundation.org/blog/stress-anxiety-and-holidays

3. Substance Abuse and Mental Health Services Administration:
https://www.samhsa.gov/blog/supporting-your-mental-health-during-holiday-season

4. American Psychological Association:
https://www.apa.org/news/press/releases/2006/12/holiday-stress

5. UCLA Health:
https://www.uclahealth.org/news/article/coping-with-holiday-stress

6. Mass General Brigham Mclean:
https://www.mcleanhospital.org/essential/mcleans-guide-managing-mental-health-around-holidays

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