The winter holidays often come with expectations of joy, connection, and celebration — but for many people, they also bring heightened anxiety. Full calendars, social obligations, financial stress, family dynamics, travel, and disrupted routines can leave your nervous system feeling overwhelmed long before the season is over.
If your anxiety tends to increase during the holidays, you’re not alone. And you’re not doing anything wrong. This season asks a lot of our minds and bodies.
Why Anxiety Often Spikes During the Holidays
Anxiety thrives in times of unpredictability, pressure, and emotional overload — all of which are common during the winter months. You may notice anxiety showing up as:
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racing thoughts or constant worry,
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irritability or restlessness,
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difficulty sleeping,
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physical tension or stomach discomfort,
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feeling “on edge” in social settings,
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or a sense that you need to hold everything together.
Understanding why anxiety increases can help you approach it with compassion instead of frustration.
Release the Pressure to Make the Season Perfect
One of the biggest drivers of holiday anxiety is the belief that things need to look a certain way. When expectations are high, anxiety steps in to keep you vigilant and on guard.
Give yourself permission to:
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simplify plans,
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let traditions evolve,
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choose meaningful over impressive,
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and allow “good enough” to be enough.
Peace often comes when you stop trying to manage every outcome.
Ground Your Body When Your Mind Races
Anxiety lives in the body as much as it does in the mind. When thoughts start spiraling, grounding your nervous system can help restore a sense of safety.
Gentle grounding practices include:
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slowing your breathing and extending your exhale,
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placing your feet firmly on the floor and noticing physical sensations,
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relaxing your shoulders and jaw,
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holding something warm or comforting,
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stepping outside briefly for fresh air.
These small actions tell your body that you are safe in the present moment.
Create Predictability Where You Can
While the holidays often disrupt routines, adding small anchors to your day can help reduce anxiety.
Consider maintaining:
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consistent sleep and wake times when possible,
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regular meals,
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brief moments of movement,
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daily check-ins with yourself,
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quiet transitions between activities.
Structure doesn’t need to be rigid — it just needs to feel steady.
Set Boundaries That Protect Your Nervous System
Anxiety often increases when we ignore our limits. Boundaries are not unkind — they are a form of self-respect.
You are allowed to:
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say no to invitations that feel overwhelming,
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limit how long you stay at gatherings,
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step away when conversations feel triggering,
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decline discussions that increase stress,
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prioritize rest without guilt.
Boundaries help create emotional safety in a busy season.
Notice What You’re Telling Yourself
Anxiety is fueled by internal narratives — many of which are harsh or unrealistic. Gently notice your self-talk during the holidays.
If you catch thoughts like:
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“I have to get everything right,”
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“I’m letting people down,”
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“I should be enjoying this more,”
Try responding with:
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“I’m doing the best I can.”
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“My needs matter too.”
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“There’s no right way to feel.”
Compassionate self-talk can soften anxiety’s grip.
Know When to Reach for Support
If anxiety becomes overwhelming or begins interfering with your daily functioning, support can make a meaningful difference. Therapy offers a space to slow down, understand your anxiety, and learn tools that support your nervous system — not fight it.
You deserve support, especially during demanding seasons.
A Gentle Closing
Managing anxiety during the winter holidays isn’t about eliminating stress — it’s about caring for yourself with intention and compassion. This season doesn’t need to be perfect to be meaningful. It only needs to honor your well-being.
Slow down where you can. Breathe deeply. Protect your peace. And remember — you are allowed to move through this season in a way that feels safe and supportive to you.
At Calm Haven Mental Health, we’re here to support you through every season, one calm moment at a time.
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