Feeling Overwhelmed This Holiday? How to Manage Your Anxiety

The holidays are meant to bring joy, connection, and celebration, but for many people, they also bring considerable stress. Around 14% of the population is affected by some form of anxiety, making it a widespread problem.

Between family gatherings, financial pressures, and packed schedules, it’s easy to feel overwhelmed. At Coded Healthcare & Behavioral Services in Bolingbrook, Illinois, we understand how anxiety intensifies during the holidays. However, with the right tools and support, you can regain balance and enjoy what truly matters most.

Why the holidays trigger anxiety

The holiday season often brings high expectations, both from others and from ourselves. You may feel pressure to create the perfect holiday experience, host gatherings, buy thoughtful gifts, and meet family obligations.

Add in crowded stores, travel delays, disrupted routines, and social commitments, and it’s no surprise that anxiety levels rise.

For those who already struggle with an anxiety disorder, the holidays can amplify symptoms such as:

• Racing thoughts
• Restlessness
• Physical tension
• Insomnia/disturbed sleep
• Catastrophizing and other disordered thinking
• Rumination
• Fatigue
• Difficulty concentrating
• Feeling on edge or easily irritated
• Palpitations
• Shortness of breath
• Overeating, undereating, or increased alcohol use

Even people without a clinical diagnosis can experience temporary anxiety when life feels out of control. Recognizing these feelings early is the first step toward managing them effectively.

Setting realistic expectations

A major source of holiday anxiety comes from trying to live up to unrealistic standards. You might compare yourself to others, strive for perfection, or worry about disappointing someone. Instead, try to focus on what’s truly meaningful to you.

For instance, if finances are tight, consider creative, low-cost gift ideas or suggest a family gift exchange. Thoughtfulness is often appreciated far more than big-budget gifts.

Protect your time and energy

When your schedule fills up with events and obligations, it’s easy to neglect your own needs. Setting boundaries isn’t selfish; it’s healthy, so if large gatherings drain your energy, suggest smaller get-togethers or limit how long you stay. Say no when you need to, and block out time for rest, exercise, or quiet reflection.

Adopting a regular bedtime routine, eating balanced meals, and staying active can make a big difference in how you handle stress. Even a short walk outside can reduce your anxiety and boost your mood.

Mindfulness practices such as deep breathing, meditation, and journaling can also help calm racing thoughts. Taking just five minutes a day to focus on your breathing or write down your feelings can help you stay grounded during the holiday chaos.

Practice self-compassion

It’s easy to be hard on yourself when things don’t go as planned. Maybe you forgot a gift, burned the cookies, or snapped at a relative. Instead of replaying the moment in your head, try showing yourself kindness.

Remind yourself that nobody handles the holidays perfectly. You’re human, and you’re doing your best. Reframe your inner dialogue with gentler thoughts like, “I’m allowed to rest,” or “It’s okay that everything isn’t perfect.” Small shifts in self-talk can greatly reduce anxiety and promote emotional resilience.

Stay connected to supportive people

Isolation can worsen anxiety, especially during the holidays when everyone seems cheerful. If you’re struggling, reach out to trusted friends and family or our Coded Healthcare & Behavioral Services team.

Support groups, counseling, or therapy sessions can be especially helpful during this time. Talking openly about your feelings can help lighten your emotional load, plus a mental health professional can teach you coping strategies, offer perspective, and provide the emotional support you need to navigate difficult moments.

If family dynamics contribute to your stress, set boundaries and limit exposure to situations that feel harmful. You’re allowed to prioritize your mental health, even if it means stepping away from certain traditions or conversations.

Know when to seek professional help

If your anxiety feels constant, interferes with your daily life, or leads to panic attacks, professional help can make a tremendous difference. Our compassionate mental health team provides personalized care to help you understand and manage your anxiety.

Through evidence-based therapies, medication management, and supportive counseling, we help you regain control and develop lifelong coping strategies. We take the time to understand your unique challenges so your treatment plan fits your needs.

Find calm this holiday season

You deserve to feel peace, joy, and connection this holiday season. By setting boundaries, prioritizing self-care, and seeking support when needed, you can manage anxiety and experience the holidays on your own terms.

Take the first step toward a calmer, more centered holiday season. Contact Coded Healthcare & Behavioral Services today by phone or use our simple online tool to schedule an appointment.