How to Navigate Stress and Anxiety During the Holidays

November 19, 2025

The holidays often promise joy and connection, but for many of us, they deliver something quite different. Research from the American Psychological Association reveals that 89% of adults experience stress during the holiday season, with nearly half reporting higher stress levels than any other time of year. You’re not alone if the festivities feel more overwhelming than uplifting. The good news is, you have more control over your holiday experience than you might realize. With thoughtful strategies and gentle self-compassion, you can navigate this season while protecting your mental well-being. At Restoring Wellness Clinical Services, we utilize practical, evidence-based approaches to help individuals find balance during what can be an emotionally challenging time:

• Prioritize self-care by setting aside time for rest and relaxation.
• Establish healthy boundaries to manage obligations and protect your energy.
• Practice mindfulness techniques, like deep breathing or meditation, to stay grounded.
• Maintain a routine, including nutritious meals, regular sleep and exercise.
• Prioritize activities and traditions that bring you joy and meaning.
• Limit overcommitment and learn to say “no” without guilt.
• Seek support from trusted friends, family or a licensed therapist when needed.

Why do I feel overwhelmed instead of joyful during the holidays?

Holiday overwhelm stems from multiple sources that compound together. Financial pressures, packed social calendars, family dynamics and the stark contrast between holiday expectations and reality all contribute to increased stress levels. This isn’t a personal failing: it’s a natural response to increased demands on your emotional and physical resources.

Additionally, the shorter days and reduced sunlight during the winter months can trigger seasonal mood changes. Your feelings are valid responses to real stressors, not character flaws.

What should I do when I don’t feel the “holiday spirit”?

Give yourself permission to feel however you’re feeling right now. Forcing happiness or pretending enthusiasm often increases internal pressure and makes you feel more disconnected from others.

Instead, try these approaches:

• Acknowledge your authentic emotions without judgment
• Avoid using alcohol or substances to numb difficult feelings, as these worsen anxiety and depression
• Connect with others who understand your experience rather than forcing yourself into spaces that feel inauthentic
• Create new traditions that match your current needs and values

Remember that holiday joy isn’t mandatory. Many people struggle during this season, and your experience doesn’t make you broken or ungrateful.

How can I handle expectations from family and friends about celebrations?

Setting boundaries around holiday activities requires both clarity about your limits and compassionate communication with loved ones. Start by identifying which activities feel meaningful to you and which feel draining. You might discover that intimate dinners energize you while large parties exhaust you, or that certain traditions no longer serve your well-being.

Consider these boundary-setting strategies:

• Communicate your plans early in the season so everyone knows what to expect
• Offer alternatives when declining invitations, such as suggesting coffee dates in January
• Practice saying “no” kindly but firmly: “I won’t be able to make it, but I hope you have a wonderful time”
• Schedule recovery time between social obligations

What self-care practices help during stressful holiday times?

Self-care during the holidays requires intentional attention to your basic needs, which often get overlooked amid seasonal demands.

Physical self-care forms the foundation:

• Prioritize sleep by maintaining consistent bedtime routines
• Seek sunlight exposure during midday hours when possible
• Engage in outdoor movement to boost mood and regulate stress hormones
• Limit alcohol consumption, which can worsen anxiety and disrupt sleep

Emotional self-care practices include:

• Practice mindful breathing during overwhelming moments
• Schedule solo time for activities that restore your energy
• Journal about your experiences to process complex feelings
• Connect regularly with supportive friends through calls or messages

When should I consider reaching out for professional help?

Professional support becomes important when holiday stress significantly impacts your daily functioning or persists beyond the season itself.

Consider speaking with a therapist or counselor if you experience:

• Persistent feelings of sadness, anxiety or hopelessness lasting more than two weeks
• Difficulty sleeping, eating or concentrating
• Thoughts of self-harm or suicide
• Inability to enjoy activities you normally find pleasurable
• Increased conflict in relationships or social withdrawal

Finding Your Path Through the Season

As you move through this season, remember that your holiday experience is uniquely yours, free from external expectations or social media pressures. By honoring your authentic needs, setting gentle boundaries and practicing self-compassion, you can truly nurture your well-being. If you are ready to explore how compassionate, individualized therapy can empower you with tools for lasting well-being, Restoring Wellness Clinical Services is here to gently guide and support your journey. Contact us now to speak to a therapist.