'Tis the Season for Coping with Anxiety and Holiday Blues

The holidays are here, and while this time of the year is often associated with joy and celebration, it can also be deeply challenging. I’ve felt it myself. Some of us anticipate joyful gatherings, cherished traditions, and moments of connection. However, for others, this time of year can bring feelings of anxiety, loneliness, and even depression. The reality is that the holiday season often magnifies underlying stressors such as financial concerns, social isolation, and unresolved emotional challenges.??

The holidays have always carried a special meaning for me—not just because of the festive season, but because Christmas is also my birthday. As a child, I adored the magic of it all: twinkling lights, holiday music, and the thrill of sharing my special day with one of the most celebrated days of the year. But as I grew older, I began to notice the complexities that came with this time—feelings of pressure, moments of loneliness, and the struggle to meet the weighty expectations of the “perfect” holiday.

During the recent World Congress of Psychiatry in Mexico City this year, where I had the privilege of participating alongside some of the brightest minds in mental health, these issues were front and center. Discussions highlighted the alarming increase in anxiety and depression worldwide, compounded by the lingering effects of the pandemic. These challenges are underscored by the U.S. Surgeon General’s 2023 advisory, which identified an "epidemic of loneliness" impacting nearly 50% of adults in the United States (Murthy,2023) This disconnection not only heightens risks for mental health conditions but also affects physical health, comparable to smoking 15 cigarettes a day.??

Research has consistently linked the holiday season to spikes in psychological distress (Sansone & Sansone, 2011). A small survey from the National Alliance on Mental Illness (NAMI) reported that approximately 64% of people with a diagnosed mental illness find that the holidays make their condition “a lot” worse and 40% “somewhat” worse (NAMI,2014). In addition, social obligations, financial strain, and changes in routine may also contribute significantly to holiday-related stress and depressive symptoms (Targum & Rosentahn, 2008, Fonte & Coutinho, 2021). Cultural expectations of happiness during the holidays can also exacerbate feelings of inadequacy for those who don't share in the festive cheer.??

With these insights in mind, it’s crucial to equip ourselves with tools to navigate this season with resilience and self-compassion.? This year, I’m focusing on reframing the holidays—not as a time to meet unrealistic expectations but as an opportunity to nurture myself and others with care and intention. Here are some strategies I’ve embraced, drawn from personal experience and research, to navigate the holidays with resilience.

Practical Strategies for Managing Holiday Blues??

1. Redefine Holiday Expectations??

Let go of societal pressure to create a "perfect" holiday. Research highlights that aligning activities with personal values—rather than external expectations—leads to greater emotional well-being (Fredrickson & Joiner,? 2002). Focus on meaningful experiences over materialism.??

2. Budget with Intention??

Financial stress is a well-documented contributor to holiday anxiety (Bethune, 2015; Rick & Loewenstein, 2007). Growing up with a birthday on Christmas meant that I often received fewer gifts and felt an extra layer of financial pressure on behalf of my family. As an adult, I’ve learned to approach the holidays differently. Plan a budget that aligns with your means and explore creative, low-cost ways to celebrate and express appreciation.??

3. Embrace Boundaries??

One of the most transformative lessons I’ve learned is the power of saying “no.” Setting boundaries is vital for mental health. Overcommitment during the holidays can deplete emotional resources. Practice saying “no” when needed and prioritize your energy. Make it a mantra and say? “No” Without Guilt.??

4. Foster Real Connection??

Loneliness is a major risk factor for depression and anxiety. The Surgeon General’s report highlights the protective role of quality social connections. After the World Congress, I contacted a colleague I hadn’t spoken to in months. That one conversation reminded me of the power of connection, whether virtual or fleeting. If loneliness creeps in, lean into relationships that ground you. Reach out to friends, family, or community groups, and consider volunteering to find a sense of purpose and connection.??

5. Prioritize Self-Care??

Self-care is more than a buzzword—it’s essential. Activities such as mindfulness, journaling, or exercise have been shown to mitigate symptoms of anxiety and depression. Take time to nurture your physical and emotional health.??

6. Balance Festive Indulgence & Avoid Alcohol and Drugs

Dietary choices impact mood. Excessive sugar and alcohol consumption have been linked to worsened anxiety and depression symptoms (Jacques et al., 2024; Onaemo & Chireh, 2024). The holiday season often comes with opportunities to indulge in alcohol or other substances. While it may feel tempting to use these as a way to unwind or cope, research shows that alcohol and drug use can worsen anxiety and depression, especially in moments of stress (Onaemo & Chireh, 2024). Instead, focus on healthier ways to relax—try a hot cup of tea, deep breathing exercises, or connecting with a loved one.?

7. Seek Professional Support??

If the holiday blues feel overwhelming, contact a mental health professional. Therapy and counseling offer evidence-based tools to manage stress and build resilience. Counseling and Cognitive Behavioral Therapy (CBT), in particular, are highly effective in reducing holiday-related anxiety and depression (Ojala et al., 2018).??

Looking Ahead??

The holiday season is an opportunity for reflection, connection, and self-compassion. Whether celebrating with others or carving out quiet moments for yourself, prioritize what nurtures your mental well-being.??

Let’s Start a Conversation & Connect: How do you navigate anxiety or holiday blues? I’d love to hear your experiences and ideas in the comments. Let’s support one another in creating a season of meaning and balance.? Happy holidays!

Wishing you peace and resilience,??

Paule Joseph?

1. Murthy, V. H. (2023). New Surgeon General Advisory Raises Alarm About The Devastating Impact of the Epidemic of Loneliness and Isolation in the United States. U.S. Department of Health & Human Services. Retrieved from https://www.hhs.gov/about/news/2023/05/03/new-surgeon-general-advisory-raises-alarm-about-devastating-impact-epidemic-loneliness-isolation-united-states.html

2. Sansone RA, Sansone LA. The Christmas effect on psychopathology. Innov Clin Neurosci. 2011 Dec;8(12):10-3. PMID: 22247812; PMCID: PMC3257984.

3. Targum SD, Rosenthal N. Seasonal affective disorder. Psychiatry (Edgmont). 2008 May;5(5):31-3. PMID: 19727250; PMCID: PMC2686645.

4. Fonte A, Coutinho B. Seasonal sensitivity and psychiatric morbidity: study about seasonal affective disorder. BMC Psychiatry. 2021 Jun 29;21(1):317. doi: 10.1186/s12888-021-03313-z. PMID: 34187417; PMCID: PMC8243845.

5. NAMI (2014). Mental Health and the Holiday Blues

https://www.nami.org/press-releases/mental-health-and-the-holiday-blues/

6. Bethune, S. (2015). Money stress weighs on Americans’ health. Monitor on Psychology, 46(4). https://www.apa.org/monitor/2015/04/money-stress

7. Fredrickson BL, Joiner T. Positive emotions trigger upward spirals toward emotional well-being. Psychol Sci. 2002 Mar;13(2):172-5. doi: 10.1111/1467-9280.00431. PMID: 11934003.

5. Rick, S. I., & Loewenstein, G. (2007). "The role of emotion in economic behavior." Handbook of Emotions, 3, 138158. Available at SSRN: https://ssrn.com/abstract=954862 or https://dx.doi.org/10.2139/ssrn.954862

6. Kumar A, Epley N. Undervaluing Gratitude: Expressers Misunderstand the Consequences of Showing Appreciation. Psychol Sci. 2018 Sep;29(9):1423-1435. doi: 10.1177/0956797618772506. Epub 2018 Jun 27. PMID: 29949445.

7. Ojala B, Nyg?rd CH, Huhtala H, Bohle P, Nikkari ST. A Cognitive Behavioural Intervention Programme to Improve Psychological Well-Being. Int J Environ Res Public Health. 2018 Dec 29;16(1):80. doi: 10.3390/ijerph16010080. PMID: 30597940; PMCID: PMC6339130.

8. Jacques A, Chaaya N, Beecher K, Ali SA, Belmer A, Bartlett S. The impact of sugar consumption on stress driven, emotional and addictive behaviors. Neurosci Biobehav Rev. 2019 Aug;103:178-199. doi: 10.1016/j.neubiorev.2019.05.021. Epub 2019 May 21. PMID: 31125634.

9. Onaemo, V.N., Chireh, B. (2024). Alcohol, Depression, and Anxiety. In: Martin, C.R., Preedy, V.R., Patel, V.B., Rajendram, R. (eds) Handbook of the Behavior and Psychology of Disease. Springer, Cham. https://doi.org/10.1007/978-3-031-32046-0_130-1

10. Centers for Disease Control and Prevention. Preventing Alcohol Related Harms. https://www.cdc.gov/alcohol/prevention/index.html