Finding Calm in the Chaos: Practical Ways to Cope with Holiday Anxiety

The holidays can be magical, with twinkling lights, cozy traditions, and time with loved ones, but they can also bring a special brand of stress that seems to appear the moment November hits. Between packed schedules, family expectations, financial pressure, and the subtle feeling that everything needs to be perfect, it’s no wonder so many people feel anxious this time of year.

If you’ve ever found yourself overwhelmed by the season instead of enjoying it, know this: what you’re experiencing is more common than it feels. Rest assured, there are practical ways to navigate the chaos with more calm and clarity.

Holiday Anxiety Is More Common Than You Think

Despite the festive vibe everywhere you look, this season can quietly amplify stress. Old family dynamics resurface, finances feel tighter, social obligations pile up, and your regular routines disappear. Even joyful events can be overstimulating. Once you understand what drives your anxiety, you can take small, meaningful steps to protect your mental well-being.

Set Realistic Expectations

The holidays come loaded with “shoulds.” I should feel happy. I should do more. These expectations create pressure before you’ve even started. Try this instead: ask yourself what’s genuinely manageable for you this year. Let go of perfection. You don’t have to attend every gathering or decorate your home like a magazine spread. Choosing simplicity isn’t failure; it’s self-care.

Protect Your Time with Boundaries

You can’t say yes to everything without burning out. Simple boundaries might sound like “I can stay for a couple of hours, but I’ll need to head out early” or “I’m keeping this weekend open for rest.” Boundaries don’t make you selfish; they give you the bandwidth to be present where it matters most.

Create Moments of Calm

You don’t need a full day at a spa to feel grounded. Try deep breathing—four seconds in, six seconds out—to signal your nervous system to relax. Take five-minute mindfulness breaks where you simply notice what you see, hear, and feel. Step outside for fresh air or find a calm corner at gatherings. Think of these as emotional resets, or quick ways to regulate when everything feels overstimulating.

Prioritize Your Basic Needs

Holidays often disrupt your sleep, nutrition, and movement, all of which directly affect anxiety levels. Aim for consistent sleep when possible, drink water throughout the day, eat regularly even during busy times, and add small bits of movement like short walks or gentle stretching. Your body and mind work together, caring for one another.

Notice Your Triggers

Naming what’s overwhelming you is a powerful tool. It could be crowded stores, tension with relatives, grief, or simply being out of routine. Once you identify your triggers, you can plan ahead by avoiding certain environments, limiting exposure to stressful situations, or preparing coping strategies in advance. Predictability reduces anxiety.

Allow Yourself to Feel

The holidays can bring up joy and grief, excitement and exhaustion, comfort and loneliness, all at once. You don’t have to force holiday cheer. You’re allowed to experience sadness when you miss someone, frustration when plans fall apart, or relief when you choose rest. Give yourself permission to feel whatever comes up authentically.

If you’re having a hard time understanding your feelings or expressing them in healthy ways, consider therapy for holiday anxiety. Working with a professional now can help you navigate this season with your well-being in mind.

Make Space for What Brings You Peace

Ask yourself what truly matters to you—not what tradition dictates or what others expect. Maybe you want a slow morning with coffee, a quiet holiday at home, or a simple gathering. Leaning into what nourishes you makes the season feel more manageable and meaningful.

Holiday anxiety doesn’t mean you’re doing something wrong. It means you’re human. This season can be beautiful, but it can also be overwhelming. With intention, boundaries, and supportive tools, you can find pockets of calm even in the chaos.

If you’d like more help managing holiday stress and anxiety, we’re here for you. Contact us to learn more about working with one of our skilled counselors who can help you navigate this season with greater ease.