Managing Holiday Stress and Anxiety: Tips from a Chicago Therapist

The holiday season is often depicted as a time of joy, togetherness, and festive cheer. Yet, for many, it can be a period filled with stress, anxiety, and overwhelming expectations. Between juggling family obligations, shopping for gifts, and planning meals, it’s easy to feel like the holidays are more of a burden than a blessing. If you’re struggling with holiday stress and anxiety, know that you're not alone. The good news is that with a few strategies, you can reduce stress and reclaim some peace during this busy time of year. Here are some strategies to help you manage holiday stress and make the most of the season.

1. Acknowledge Your Feelings

The first step in dealing with holiday stress is acknowledging it. It's okay not to feel constantly thankful or merry, and it's perfectly normal to experience stress or anxiety. Understanding that these feelings are valid can help you begin to cope with them in a healthy way. Experiencing feelings that are not associated with “positive emotions” doesn’t mean that there’s something wrong with you, it means that you’re human. You can’t live this life, riddled with pain and suffering, grief and loss and not expect to experience sadness, loneliness or even shame. This is your permission to stop denying the most natural part of the human experience.

2. Set Realistic Expectations

The holidays often come with high expectations—whether it's about buying the perfect gifts, creating the ideal holiday meal, or making every moment “Instagram-worthy.” It's important to set realistic expectations for yourself and your loved ones. Accept that things might not go as planned, and that's perfectly fine.

3. Simplify Your To-Do List

If your calendar is packed with social events, work deadlines, and family commitments, it might be time to scale back. Prioritize what’s most important to you, and let go of activities that don’t bring you joy. It’s okay to say no to invitations or delegate tasks to others.

4. Practice Self-Care

Amid the hustle and bustle of the season, it’s easy to forget to take care of yourself. Make time for activities that nourish your body and mind, such as taking a walk, practicing deep breathing exercises, or enjoying a quiet cup of tea. Even a few minutes of self-care each day can help reduce stress and improve your mood.

5. Stay Active

Exercise is a powerful stress-reliever. Even if you're short on time, a brisk walk or a quick workout can boost your mood and energy levels. Physical activity helps to reduce anxiety, improve sleep, and increase endorphins, making it an effective tool for managing holiday stress.

6. Establish Boundaries: If certain family dynamics or obligations cause stress, consider setting boundaries. Communicate your needs to loved ones to create a more comfortable environment. Remember that boundaries are meant to protect your peace, not others.

7. Seek Professional Support: If feelings of stress and anxiety become overwhelming, consider reaching out to a mental health therapist. Therapists can provide tools and strategies tailored to your specific situation. A no nonsense therapist in particular, can help call out any BS that stands in the way of you truly growing versus making excuses to continue to be and live in auto-pilot. These therapists tend to be direct, practical, and focused, which can help you get to the heart of the matter quickly and avoid unnecessary delays in treatment. Their straightforward approach often helps clients gain clear insights into their concerns, develop actionable solutions, and make progress faster, without feeling bogged down by overly abstract or lengthy discussions.

8. Utilize Mindfulness Techniques: Practicing mindfulness can help you stay grounded during busy times. Techniques such as deep breathing and meditation can reduce anxiety and improve your overall emotional well-being. A quick and effective tip to get grounded is the 5-4-3-2-1 grounding exercise. It helps you reconnect with the present moment and calm your mind when you're feeling anxious or overwhelmed. Here's how to do it:

5 things you can see: Look around and notice five things you haven't noticed before.

4 things you can touch: Focus on four things you can physically feel (the ground beneath your feet, the texture of your clothes, etc.).

3 things you can hear: Pay attention to three sounds in your environment (traffic, birds, the hum of a fan).

2 things you can smell: Take a deep breath and identify two smells (this could be something in the room or just your surroundings).

1 thing you can taste: Focus on one thing you can taste, whether it’s the lingering flavor in your mouth or the taste of a sip of water.

This exercise helps to anchor you in your senses, bringing your focus back to the present and helping to reduce feelings of anxiety or disconnection.

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All in all, let’s wrap it up like a gift

In conclusion, while the holiday season is often portrayed as a time of celebration and joy, it’s important to recognize that stress and anxiety are common experiences for many. The pressure to meet expectations, manage busy schedules, and maintain perfection can take a toll on our mental health. By acknowledging these feelings, setting realistic expectations, practicing self-care, and seeking support when needed, we can better navigate the season with greater ease. Remember, the holidays don’t need to be flawless to be meaningful—sometimes the greatest gift you can give yourself is the freedom to enjoy the present moment, imperfections and all.