How to Handle Anxiety During the Holiday Season
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The holidays are meant to be a time of joy and connection, but for many, they come with a side of anxiety. Between packed schedules, family dynamics, and the pressure to make everything perfect, it’s no wonder this time of year can feel overwhelming.
If anxiety strikes during the holidays, here are five tips to help you stay grounded so you can enjoy the season on your terms.
Tip #1. Find Comfort in Small Habits
Having small, grounding routines can help you manage your emotions throughout the season. Think of activities that soothe and recharge you, like journaling, taking a nature walk, playing an instrument, having regular check-ins with a loved one or having a nightly bath. The key is to commit to these habits — even when anxiety tempts you to skip them.
Routines don’t have to be elaborate. A few minutes of focused breathing or writing down three things you’re grateful for can be enough to reset your day. Speaking of regular check-ins with loved ones…
Tip #2. Reach Out Instead of Retreating
Couch time is often the right thing, but not always. Sometimes, reaching out to someone who brings you comfort and stability is best. A chat with a supportive friend or family member can help you gain perspective — make sure it’s someone who listens without judgment.
Human connection is a powerful antidote to anxiety. A walk with a friend, a holiday date for coffee, wine, beer or a cocktail), or even a quick phone call can make all the difference. Don’t rely on text messages.
Tip #3. Check Yourself: What’s Behind Your Stress?
Anxiety often shows up in our bodies before we fully recognize it. Are you fidgeting more than usual? Is your chest tight? Shoulders tense? Jaw clenched?
Take a moment to breathe and do a quick body scan. Notice what you’re feeling physically and mentally, and ask yourself: What’s triggering this?
This simple practice can stop the anxiety spiral in its tracks. The more you learn to identify how your body responds to stress, the better you’ll be at managing it in the moment.
Tip #4. Be Prepared for Tough Moments
Even with the best preparation, anxiety can hit. That’s when having a plan becomes essential. Techniques like deep breathing, grounding exercises, breathwork, or the 333 exercise — where you focus on three things you can see, hear, and touch — can help bring a sense of calm and control.
Take a few minutes to list the tools that work best for you and keep it handy for tough moments. If you’re interested in breathwork, I recommend the Pause Breathwork app. It offers a variety of guided sessions, from 3 to 45 minutes, tailored for any level of experience. It’s a great way to reset and regain your balance.
The holidays don’t have to be perfect, and you don’t have to be either. By pausing to check in, staying connected, and creating small moments of calm, you can navigate this season with more ease.
And remember — you’re allowed to make the holidays work for you.
If anxiety feels like it’s taking over, you don’t have to face it alone. Reach out to me for personalized support and strategies to manage stress and feel more grounded. Let’s make this season one you can truly enjoy.
