8 Ways to Manage Holiday Stress When You’re Struggling with Anxiety and Depression
- Set Realistic Expectations:
The holidays often come with pressure to create “perfect” experiences, which can increase feelings of anxiety and failure. Instead of striving for perfection, set realistic expectations for yourself and others. Recognize that it’s okay if things don’t go as planned. Focus on what matters most to you, whether it’s spending quality time with loved ones or finding moments of peace & balance in the middle of chaos.
Tip: Make a list of what truly matters to you this holiday season and let go of unnecessary commitments.
- Stick to a Routine:
The structure of a daily routine can be incredibly grounding, especially when you’re feeling anxious or depressed. During the holidays, schedules often change, which can bring on stress. Make an effort to maintain consistency in your sleep, meals, and self-care habits.
Tip: Plan your day in advance to include time for rest and reflection, even on busy days.
- Prioritize Self-Care:
Self-care is not selfish; it’s essential. During the holidays, take some time to engage in activities that nurture your well-being. Whether it’s journaling, taking a walk, meditating, or listening to your favorite music, prioritize moments that help you feel like yourself again.
Tip: Schedule self-care activities on your calendar to ensure you don’t overlook them throughout holiday commitments.
- Create a Plan for Social Situations:
Holiday gatherings can be a source of stress and anxiety for many people. If you find large crowds or social interactions overwhelming, give yourself permission to decline invitations or leave early if needed. Communicate your boundaries clearly and without guilt.
Tip: Practice a nice and polite script for declining invitations, such as, “Thank you for inviting me, but I’m focusing on my mental health this season and won’t be able to attend.”
- Be Mindful of Financial Stress:
Gift-giving and holiday expenses can create financial pressure, which is a common stressor. To help with this, set a budget and stick to it. Consider meaningful, low-cost alternatives to traditional gifts, such as homemade items or experiences.
Tip: Remind yourself that the value of a gift lies in its thoughtfulness, not its price tag.
- Plan for Emotional Triggers:
Holidays can bring up painful memories or a reminder of strained relationships, which may worsen feelings of depression or anxiety. Prepare for these moments by identifying your triggers and creating a plan to cope with them.
Tip: If family dynamics are challenging, have a trusted friend on standby to talk to, or plan breaks during gatherings to step away and regroup.
- Focus on the Present Moment:
Anxiety often stems from worrying about the future, while depression can root itself in dwelling on the past. Practicing mindfulness can help you stay in the present moment. Techniques like deep breathing, or mindful meditation can reduce feelings of stress and anxiety.
Tip: Try a quick mindfulness exercise: Close your eyes, take three deep breaths, and focus on the sensations in your body and your surroundings.
- Seek Support:
You don’t have to navigate the holiday season alone. Reach out to friends, family, or support groups to share how you’re feeling. If your anxiety or depression feels unmanageable, consider seeking help from a therapist who can provide professional guidance.
Tip: Many therapists offer online sessions, making it easier to access support during the busy holiday season.
It’s easy to overextend yourself during the holidays by saying yes to every invitation or request. Remember, your energy should be directed to important and meaningful parts of your life. Be selective about how you spend your time and prioritize activities that bring you joy or fulfillment.
By prioritizing your mental health and setting boundaries, you can get through the holiday season with a sense of peace and balance. Remember, it’s okay to ask for help and to take care of yourself first. After all, the greatest gift you can give to yourself and others is a healthy, balanced, peaceful YOU.
