5 Quick Coping Strategies to Calm Your Anxiety During the Holidays

The holiday season is often a time of joy, togetherness, and celebration. But for many, it can bring a significant amount of stress and anxiety. From social gatherings and financial pressures to unrealistic expectations and packed schedules, the holidays can feel overwhelming. If you find yourself struggling to manage anxiety during this holiday season, here are five quick coping strategies to help you stay calm and centered.

1. Practice Deep Breathing:

When anxiety strikes, your body often reacts with shallow, rapid breathing, which can exacerbate feelings of panic. Deep breathing is a simple yet powerful way to calm your nervous system.

• How to Do It:
  • Inhale deeply through your nose for a count of four.
  • Hold your breath for a count of four.
  • Exhale slowly through your mouth for a count of six.
  • Repeat this cycle for 2-3 minutes.

This technique, often called diaphragmatic breathing, helps lower your heart rate and promotes relaxation.

2. Use Grounding Techniques:

Grounding exercises can bring your focus back to the present moment, reducing racing thoughts and feelings of being overwhelmed.

• 5-4-3-2-1 Technique:
  • Identify 5 things you can see.
  • Identify 4 things you can touch.
  • Identify 3 things you can hear.
  • Identify 2 things you can smell.
  • Identify 1 thing you can taste.

This sensory exercise helps move your attention away from anxious thoughts and bring you back into the moment and current environment.

3. Set Boundaries:

Holiday anxiety often stems from overcommitting or feeling obligated to meet other people’s expectations or demands. Protect your mental health by setting clear boundaries.

• Practical Tips:
  • Politely decline invitations or requests that feel overwhelming.
  • Schedule downtime to recharge and prioritize self-care.
  • Communicate your limits clearly with family and friends. For example, “I’d love to join for dinner but will need to leave early to rest.”

Learning to say NO can reduce feelings of burnout and help you focus on what truly matters.

4. Get Moving!:

Physical activity is a natural stress reliever. Even a short burst of movement can help release tension and reduce anxiety.

• Quick Ideas:
  • Take a brisk 10-minute walk outside to clear your mind and boost endorphins.
  • Try a short yoga or stretching routine to release physical tension.
  • Dance to your favorite holiday music to lift your mood and energize your body.

Exercise doesn’t have to be intense to be effective—it’s about moving in a way that feels good for you.

5. Focus on Gratitude:

Practicing gratitude can shift your perspective and help reduce holiday stress. Taking a moment to appreciate the positive aspects of your life can be grounding and uplifting.

• How to Practice:
  • Write down three things you’re grateful for each day, big or small.
  • Share your gratitude with loved ones, either verbally or in a holiday card.
  • Reflect on joyful moments from the past week and savor those feelings.

Gratitude helps reframe negative thought patterns and fosters a sense of calm and contentment.

Final Thoughts

The holidays don’t have to be perfect to be meaningful. By practicing these techniques, you can manage anxiety and create space for moments of peace and joy. Remember, it’s okay to prioritize your mental health and focus on what feels right for you this season.

If you’re struggling with anxiety and need additional support, consider reaching out to a therapist. Talking to someone who understands can make a significant difference in navigating holiday stress.