5 ways to cope with anxiety at christmas
The holiday season is a time often associated with joy, connection, and celebration. But for many people, it can also bring anxiety, stress, and overwhelm. From financial pressures and family dynamics to the relentless pace of social commitments, Christmas can become a challenging time for mental health.
You’re not alone—and there are ways to manage your feelings. Here are five strategies to help you cope with anxiety during the festive season.
1. Set Realistic Expectations
The idea of a “perfect Christmas” is often idealised in movies and advertising. Social media also can contribute to to increased feelings of comparison and pressure. The often unattainable images that flood the media can cause heightened pressure to strive for perfection and can lead to stress and disappointment. Let go of the idea that you need to create a flawless holiday experience, and instead focus on what truly matters to you and your loved ones. Being present to experience the joyful moments as apposed to feeling that you have to perform to an audience, be that friends, family or “followers”.
Be honest with yourself about what you can and can’t do this season. It’s okay to simplify traditions, scale back on gifts, or decline certain invitations if they feel overwhelming.
Remember, Christmas doesn’t have to look a certain way to be meaningful. By setting realistic expectations, you can reduce unnecessary pressure and focus on enjoying the moments that matter most.
“focus on what truly matters to you and your loved ones.”
2. Maintain a Balanced Diet
The festive season is often filled with indulgent treats, heavy meals, and plenty of alcohol. While it’s okay to enjoy these in moderation, being mindful of your diet can help support your mental health.
Sugary and processed foods can lead to energy crashes and mood swings, which may exacerbate anxiety. Try to balance indulgences with nutrient-rich meals that include plenty of vegetables, lean protein, and whole grains. Staying hydrated and moderating alcohol intake can also help stabilise your mood and energy levels.
Adequate sleep, regular exercise, and a balanced diet can also help regulate your mood and energy levels during this hectic time. This doesn’t mean avoiding festive treats—it’s about finding a middle ground that allows you to enjoy the season without feeling sluggish or overwhelmed.
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3. Plan Ahead and Set Boundaries
Much of the anxiety around Christmas comes from feeling out of control or overstretched. Planning ahead can help you manage the season more effectively. Creating a schedule that includes your social commitments, shopping lists, and importantly downtime. Having something that you have planned during a calm period can help. During Calmer spells, you can think more clearly, evaluate priorities and anticipate potential challenges without the pressure of immediate deadlines. Having a plan in place also enables you to focus on execution rather than in the moment decision making.
One of the hardest but most liberating skills during the holidays is learning to say no. Overcommitting to social events, family gatherings, and other obligations can lead to burnout and amplify anxiety.
Before saying yes to any invitation, pause and consider whether it aligns with your energy levels and priorities. It’s okay to decline events or suggest alternatives that feel more manageable for you.
Setting boundaries and saying no is not selfish—it’s an essential act of self-care. By honoring your limits, you create space for the things that truly matter to you.
“be proactive in deciding what your comfortable with”
4. Simplify Gift-Giving with Secret Santa
Gift-giving can be a major source of anxiety during Christmas, particularly when it comes to managing budgets and expectations. One way to ease the pressure is by organizing a Secret Santa. This approach limits the number of gifts you need to buy, reducing both financial strain and decision fatigue.
Set a reasonable price limit for the group, and focus on thoughtful, meaningful gifts rather than expensive ones. Secret Santa can also turn gift exchanges into a fun and collaborative activity, helping to shift the focus away from materialism and onto the joy of giving.
Simplifying gift-giving not only lightens your load but can also make the experience more enjoyable and less stressful for everyone involved.
5. Take Time Out for Yourself
Amid the hustle and bustle of Christmas, it’s easy to lose sight of your own needs. Make it a priority to carve out moments of solitude where you can reconnect with yourself.
Use this time to reflect on your feelings, practice mindfulness, or simply engage in an activity you love. Whether it’s journaling, crafting, listening to music, or taking a quiet walk, time for yourself is essential for managing anxiety.
If you feel overwhelmed during a family gathering or social event, don’t hesitate to excuse yourself for a few minutes. Stepping outside for some fresh air or finding a quiet space to breathe deeply can help you reset and return with a calmer mindset.
“Make it a priority to carve out moments of solitude where you can reconnect with yourself.”
The holidays are a time for giving—but remember to extend kindness and compassion to yourself as well. If you’re feeling anxious, acknowledge your emotions without judgment and remind yourself that it’s okay to have mixed feelings about the season.
By setting boundaries, practicing self-care, and reaching out for support when needed, you can reduce anxiety and create a Christmas that feels more manageable and meaningful. This year, focus on what brings you peace and joy—no matter how small—this can also help you reflect for the year ahead.
This Christmas, focus on what brings you peace and joy, and let go of the pressure to meet unrealistic expectations. Remember, taking care of your mental health is the is the best gift you can give yourself and those around you.
Mind– by offering help whenever you might need it through information, advice and local services.
Everyday Positivity
3 tips to survive the holiday season with Kate Cocker - a great listen to start you off on the right foot when your short on time.