What are helpful ways to reduce anxiety around Christmas, therapist Con Healy looks at ways of reducing anxiety around the festive holidays.
By Con Healy
IS Christmas meant to be hard work? Is the festive season meant to be filled with anxiety and dread? Or is it just me? How can we reduce some of the anxiety around the Christmas season? Here are a few suggestions.
Set Realistic Expectations: The pressure to create a “perfect” Christmas often amplifies anxiety. Let go of idealised versions of the holidays and accept that things won’t always go as planned.
Focus on being with loved ones rather than rushing to organise elaborate events or buy expensive presents. Holidays aren’t the time to address long-term conflicts – try maintaining an open mind and letting go of past negative feelings, at least temporarily.
Establish Healthy Boundaries: Learning to say “no” is essential for managing festive stress. You don’t need to attend every event or please everyone.
Set limits on the amount of time you spend with family and friends, depending on whether you’re traveling or hosting. Focus on connecting with people who build you up and make you feel good, rather than those who cause stress.
Prioritise Self-Care: Schedule regular time alone to recharge – whether through exercise, reading, meditation, or simply unwinding.
Take brief breaks throughout busy days for calming activities like journaling, breathwork, listening to music, or walking outdoors. Even short walks can serve as excellent circuit breakers when anxiety builds. Maintain your regular sleep schedule, eat healthily, stay hydrated, and avoid excessive alcohol and caffeine.
Practice Mindfulness and Breathing: Mindful breathing engages your body’s relaxation response and can quickly reduce stress. Try this simple technique: take five slow, deep breaths, inhaling calm and exhaling tension. Alternatively, use the 4-4-4 breathing method – inhale for four counts, hold for four, and exhale for four. Practice these techniques when stressed or in preparation for potentially stressful situations.
Simplify Your Plans: Cut back on elaborate celebrations and to-do lists. Smaller, intimate gatherings often bring more joy than large, stressful events.
Create a list of holiday activities and focus only on the top few that bring you the most meaning. Plan group activities like board games or backyard sports to keep family members engaged and reduce potential conflicts.
Manage Financial Stress: Set a budget for holiday spending and stick to it. Consider homemade gifts, secret Santa arrangements, or agreeing to only buy presents for children. Limiting spending on gifts and social gatherings can alleviate significant pressure, especially when financial strain is present.
Practice Gratitude: Focus on what you have rather than what you lack. Keep a daily gratitude journal where you write down one thing you’re grateful for each day. This simple practice shifts your perspective from lack to abundance and can significantly boost your mood during busy times.
Appreciate the small gestures others make and reciprocate with actions that show your appreciation.
Avoid Known Triggers: If certain topics like politics or religion cause tension, don’t discuss them. When someone else brings up sensitive subjects, create a distraction and change the topic. Sit near people who won’t cause you stress and spend time with those you feel most comfortable around.
Limit Social Media Use: Social media can amplify stress by encouraging comparisons with others’ picture-perfect holiday highlights. Set specific times for social media use each day, or take a complete break. Focus instead on your own meaningful connections and experiences.
Create a Personal Support System: Surround yourself with understanding friends and family who provide emotional support. Share your feelings openly and allow others to help you maintain healthy mental wellbeing. If you feel comfortable, consider hosting small gatherings where you can feel more in control and connected. I
If the season brings feelings of despair, don’t hesitate to seek professional help.
Need help with your anxiety?
Contact: Wisdom with Whiskers Counselling on 0438 559 515.
Email: wisdomwithwhiskers@gmail.com
