Coping with Anxiety During the Holidays

Much mistle-toeing and hearts will be glowing. It’s the most wonderful time of the year, right? For some, the holiday season brings to mind financial strain, complicated relationships, stressful schedules. The hustle and bustle of the holiday season cause worry for many. Coping with anxiety during the holidays can be a challenge. 

Coping with anxiety during the holidays is essential to your mental and physical health. It is necessary to know how to cope with anxiety and depression and recognize when support or help may be needed to manage. 

Here’s what you need to know.

Anxiety During the Holidays

The holiday season is upon us. It can be common and normal to have feelings of anxiety during this time.  Financial pressures, excessive commitments, and unrealistic expectations can trigger stress, anxiety, or depression.

For some, the holidays are a time of memories, some good or some unpleasant. For those separated from loved ones, it can be a time of sadness or grieving. Many experience feelings of isolation and loneliness.

Furthermore, during the winter months, the days are shorter and less sunlight can cause seasonal mood changes.

Is it Normal?

Anxiety is defined as feeling worried or nervous that something terrible is going to happen. Many people have these feelings from time to time. 

During the holidays, Americans may feel the financial strain as it can be a season of shopping and gift-giving. They may have to come together with family members who they don’t often see or grieve separation from loved ones, and relationships can be challenging or cause anxiety and worry. 

Furthermore, many adults have unrealistic expectations for the holidays, and that can create anxiety. And already busy schedules can feel the burden of holiday events and activities that can make you even more busy, anxious, or restless.

Is it abnormal?

In some cases, anxious thoughts or feelings can become intense and excessive. 

Individuals may become overly focused on common everyday events or situations that should not produce fear or worry, or at one time did not make the person feel that way. This type of anxiety usually causes physical symptoms such as sweating, racing heartbeat, or even weakness and feeling tired all the time. 

Signs and symptoms of an anxiety disorder could include:

• Uncontrollable or intrusive thoughts
• Fears that prevent someone from doing things like driving, going to certain places, or being alone
• Worries that interfere with school, work, or family responsibilities
• Sudden episodes of panic
• Trouble concentrating
• Episodes of Dizziness
• Frequent upset stomach or diarrhea
• Insomnia or difficulty sleeping

This second more extreme anxiety may be out of the norm, and may require a healthcare professional evaluation.

How to Cope with Anxiety

Many people overlook self-awareness and self-care during this season that is often about giving to others. But don’t forget, it’s hard to pour from an empty cup. You must take care of your mental and physical health to give others your time, effort, and resources.

When unpleasant feelings of worry or restlessness seem magnified or more frequent, here are some things you should be doing to make sure you can effectively cope with anxiety during the holidays:

1. Adequate Hydration - Don’t forget to drink 8-10 glasses of water each day. When you are dehydrated, you won’t feel your best. Also, keep in mind drinks like coffee and alcohol may contribute to anxiety, so it can help to limit or cut out caffeine and alcohol for a time.
2. Good Nutrition - Stress can cause changes in your metabolism or how you burn energy.  Skipping meals leads to spikes and drops in blood sugar that can wreak havoc on your system. It is important to eat regularly and maximize your nutrient intake with healthy foods. Taking a multivitamin won’t hurt either.
3. Get Enough Sleep - National Sleep Foundation guidelines say that the average adult needs seven to nine hours of sleep. Staying up late at holiday parties and getting up early to wrap presents can be detrimental to your health. Practice good sleep hygiene by setting a bedtime and sticking to it when you can. 
4. Exercise - Studies show that physical activity is excellent for mental health. If you find yourself anxious or worried, take a walk or a jog, practice yoga, whatever physical activity that you find enjoyable.
5. Stay Connected - Social isolation can be a symptom of anxiety and may also trigger it. During the holiday season, make it a point to stay connected to family and friends. Communicate by phone or in person when possible. When separated from loved ones, look for settings where you can volunteer. Many charities offer opportunities. Being with others can suppress feelings of anxiety or depression. It is helpful to share feelings with others and reach out when you can.
6. 6 Be Intentional With Your Schedule - Set boundaries with your time, and don’t feel about declining invitations if they cause stress, anxiety, or depression. Limit events that cause excessive worry. You want to be connected, but you also want to be selective in some way and make the best of your holiday season. It can also be helpful to stick to your regular routine. Change can cause stress, so be aware of that.

How to Get Help

If you have tried these tips above and don’t feel any relief, or if you battle with intense anxiety that interferes with your daily life, it may be time to ask for help.

A primary care physician can talk to you about your anxiety or may recommend further treatment.

SAMHSA’s National Helpline is a free, confidential, 24/7, 365-day-a-year treatment referral and information service (in English and Spanish) for individuals and families facing mental or substance use disorders.

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