Managing Anxiety and Stress During the Holiday Season: Practical Strategies for Emotional Well-Being

By Jennifer B. Wilcox-Berman, PsyD

 

 

 

For many people, the holiday season is a time of joy, connection, tradition, and celebration -a chance to gather with loved ones, make memories, share meals, exchange gifts, and enjoy holiday celebrations. But for others, this season also brings stress, anxiety, sadness, and loneliness. Expectations for “perfect” decorations, elaborate meals, memorable family gatherings, and financial generosity can create heavy pressure. Shorter daylight hours, colder weather, and life disruptions (travel, busy schedules) may add to the emotional burden.

It’s important to recognize these pressures and acknowledge that holiday stress is real — the “holiday blues” or even more serious mental-health struggles may emerge for people, even if they typically enjoy the holidays. Recent surveys show that holiday stress and mental-health strain remain widespread across the U.S. population: According to a 2025 poll by the American Psychiatric Association (APA), 41% of U.S. adults report that they expect more holiday-related stress this year than last year, up from 28% in 2024. Meanwhile, the same poll found 44% say the holidays have a positive impact on their mental health, but 21% say the holidays have a negative impact.

Why the Holidays Can Trigger Stress and Anxiety

• Financial Pressure and Holiday Spending Stress

— the cost of gifts, decorations, travel, meals, and hosting events. Financial strain is frequently cited as a top cause of holiday stress.

• Family Gatherings and Social Expectations

— hosting or attending large gatherings, meeting with extended family, managing social expectations, and navigating complex relationships or family dynamics.

• Perfectionism and Unrealistic Holiday Expectations

— wanting everything to be “just right” (perfect decorations, memorable experiences, seamless planning), which increases anxiety and the likelihood of disappointment.

• Busy Schedules, Travel, and Holiday Overwhelm

— balancing work, holiday preparations, social events, travel, hosting obligations, and everyday life responsibilities.

• Loneliness, Grief, and the “Holiday Blues”

— particularly for those whose loved ones live far away, have passed on, or for anyone feeling isolated during a time when others seem more connected.

• Seasonal Changes, Less Daylight, and Mood Shifts

— for some people, shorter days and colder weather may exacerbate seasonal sadness or depression, sometimes referred to as “holiday blues.”

Who Is Most Vulnerable to Holiday Stress and Anxiety?

• People Experiencing Loss, Isolation, or Financial Hardship

Some people are particularly vulnerable during the holidays: individuals who live alone, recently lost loved ones, have limited social support, are experiencing financial hardship, or have preexisting mental-health conditions may be particularly vulnerable to additional struggles.

Because people’s experiences vary widely (age, income, family situation, mental-health history), coping strategies should be personalized. What works for one person (e.g., being social) might be challenging for another. Flexibility and self-awareness are key.

• Seasonal Affective Disorder (SAD) and the Holidays

For some, the holiday season may also trigger or worsen symptoms of a more persistent mood disorder, such as Seasonal Affective Disorder (SAD). Experts note that shorter daylight hours and weather changes can contribute to seasonal mood shifts or depressive feelings.

Effective Strategies for Managing Holiday Stress and Anxiety

• Plan Ahead to Reduce Holiday Overwhelm:

Reducing last-minute stress by making a schedule or checklist for tasks (shopping, cooking, cleaning, travel, events) helps you avoid overwhelm. Planning can reduce anxiety and make obligations feel more manageable.

• Set Realistic Expectations and Healthy Boundaries:

Accept that things may be imperfect. It’s okay if not every decoration or meal is flawless, or if not every gathering goes perfectly as planned. Setting boundaries — in time, energy, and finances — is key. It’s OK to decline events or set limits on socializing, spending, and commitments — especially if you start to feel overwhelmed.

Accept that not everything will go as planned. Flexibility can reduce disappointment and stress.

• Prioritize Sleep, Nutrition, and Self-Care During the Holidays:

Make time for healthy habits even amid hectic holiday schedules-getting enough sleep, balanced meals, hydration, physical activity, and rest. These basics support emotional resilience.

• Mindfulness, Alone Time, and Managing Sensory Overload:

A 2024 survey by American Institute of Stress found that 46% of Americans reported not getting enough alone time during the holidays — even though 56% said such time was crucial for their mental health. Taking short breaks, even a few minutes sitting quietly, meditating, or leaving your phone in another room, can help calm the nervous system and reduce stress.

• Alcohol, Caffeine, and Mood During the Holidays:

Holiday indulgences and increased drinking can negatively affect sleep, mood, and energy — leading to greater stress or anxious feelings. Consuming these in moderation can help maintain balance.

• Staying Connected Without Overcommitting:

Social support is important. Reach out to friends and family you trust. If you feel lonely or isolated, consider virtual calls or small, meaningful gatherings rather than large events.

• Finding Meaning Through Gratitude, Hobbies, and Giving Back:

Doing things that bring you joy or purpose — hobbies, volunteering, helping others, donating gifts — can shift focus away from stress and toward meaningful connection. Many find that generosity or helping others enhances well-being.

• Stay present and mindful:

Instead of getting caught up in the “perfect holiday” narrative, try to appreciate small, real moments. Practice gratitude — even simple daily reflections — which can help reduce stress. Some research suggests gratitude practices can help manage anxiety and mood during stressful periods.

• Seek professional help when needed:

If sadness, anxiety, or depressive symptoms persist — beyond the end of the season or interfere with daily functioning — reach out for support from mental health professionals. Lindner Center of Hope offers several levels of care and services to provide help. 988 should be utilized if you or a loved one are in crisis or considering suicide.

Conclusion — Prioritizing Well-Being Over a “Perfect” Holiday

The holiday season can bring much joy — but it can also bring real stress, anxiety, and emotional burden. Recognizing this, and acknowledging that feelings of stress, sadness, loneliness, or overwhelm are common, is the first step toward compassionate self-care. By planning, setting boundaries, staying mindful, nurturing yourself, and reaching out for support when needed, you can help transform the holidays from a source of pressure to an opportunity for connection, meaning, and joy.

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References

American Institute of Stress. Alone Time Helps Reduce Holiday Stress. December 5, 2024.

American Psychiatric Association. Americans are More Anxious than Last Year About the Upcoming Holidays; Health Care and the Economy Also Major Concerns for Many. November 18, 2025.

Caron Treatment Centers (via Harris Poll). Holidays Create Greater Mental Health Challenges. (Earlier survey.)

Johns Hopkins Medicine. ‘Tis the Season to Focus on Your Mental Health. December 5, 2022.

LifeStance Health. The 2025 Holiday Mental Health Report. 2025.

Sleepopolis. Holiday Stress Survey 2024. November 2024.