Holiday Stress Survival Guide From An Anxiety Therapist
While the holidays are often portrayed as joyful, family-filled celebrations, many people quietly experience something very different - holiday depression, anxiety, and emotional exhaustion. Between financial stress, social expectations, and family dynamics, this season can leave even the most resilient individuals feeling stretched thin.
From a therapist’s perspective, holiday overwhelm isn’t simply about “too much to do.” It often touches deeper emotional layers - perfectionism, unresolved grief, loneliness, or the pressure to meet others’ expectations. If you're already managing anxiety or seasonal affective disorder (SAD), the holidays can intensify existing challenges.
The Numbers Behind Holiday Stress
If you’ve been feeling more anxious or overwhelmed during the holidays, you’re not alone. According to the American Psychological Association, nearly nine in ten U.S. adults (89%) say worries about money, missing loved ones, or family conflict contribute to their stress this time of year. About half (49%) describe their stress levels as “moderate,” and 41% say it increases during the season.
Even more telling, 43% admit that holiday stress interferes with their ability to enjoy celebrations, and over one-third say the holidays feel more like a competition than a source of joy. These findings echo what therapists see every year - that holiday depression, perfectionism, and social pressure can quickly turn joy into emotional exhaustion.
How Holiday Stress Affects The Brain
Research from Harvard Medical School explains that the brain’s prefrontal cortex, which handles focus and decision-making, works overtime during the holidays. We manage schedules, finances, and family obligations. When that mental load becomes constant, memory, focus, and patience can decrease.
Fortunately, this kind of holiday stress is usually temporary. Once responsibilities ease, most people’s minds and bodies can reset. Managing stress proactively with stress management techniques and holiday self-care strategies can prevent burnout before it starts.
Common Triggers Of Holiday Anxiety
Understanding what drives your stress is the first step toward healing. Why do so many people feel anxious during the holidays? It often comes down to a combination of mental, emotional, and environmental stressors.
Financial Pressure - The cost of gifts, travel, and events can create significant worry when paired with end-of-year expenses.
Dealing With Family Stress - Reunions can reignite old tensions or unspoken conflicts.
Social Comparison - Constant exposure to “picture-perfect” holiday images can lead to feelings of inadequacy.
Disrupted Routines - Sleep, exercise, and nutrition habits often shift, impacting both mood and energy.
Overcommitment - Trying to attend every event and meet every expectation leads to burnout and resentment.
By identifying your anxiety triggers, you can begin to manage them with awareness rather than react on autopilot.
Holiday Stress Vs. Anxiety - Knowing The Difference
Feeling overwhelmed, busy, or tired during the holidays is normal. But if you notice persistent worry, irritability, or physical tension, it may be more than just stress. Holiday stress usually passes when the season ends. Anxiety, however, lingers - showing up as muscle tightness, racing thoughts, fatigue, or even physical symptoms like chest pressure or nausea.
If you find yourself dreading social events or unable to relax, therapy can help you uncover what’s really driving those feelings and teach tools for relief.
How Therapy Helps You Cope With Holiday Stress
Therapy provides a safe, judgment-free space to process emotions, explore triggers, and learn stress management techniques that restore calm. Working with a therapist can help you.
Holiday Stress Management
Identify your patterns of stress and emotional response.
Develop healthier boundaries with family and work.
Practice relaxation tools for regulating your nervous system.
Reframe negative thought patterns and self-criticism.
Strengthen communication in relationships or through couples counseling.
Emotional issues therapy isn’t just about surviving the holidays - it’s about developing lifelong skills for emotional balance, self-compassion, and connection.
Managing Holiday Stress with Practical Tips From An Anxiety Therapist
You can begin reducing stress right now by integrating small, intentional habits into your daily routine. These evidence-based strategies can make a big difference.
1. Set Realistic Expectations
You don’t have to create a perfect holiday. Simplify where possible. Focus on experiences that bring joy rather than on appearances or traditions that create stress.
2. Plan For Financial Wellness
Address financial pressure early by setting a budget and communicating limits with loved ones. Meaningful, low-cost gifts or shared experiences can reduce both expenses and guilt.
The Weight Of Financial Stress
The pressure to afford gifts and meals remains one of the top sources of holiday anxiety. With costs rising and social expectations high, financial strain can create tension within families and trigger feelings of inadequacy or guilt.
3. Establish Healthy Boundaries
It’s okay to say no to certain gatherings or conversations. Healthy limits protect your emotional space and allow you to show up authentically where it matters most.
4. Take Breaks During Holiday Gatherings
If you feel overwhelmed, step outside, stretch, or focus on your breath. Even short breaks help regulate your stress response and keep you grounded.
5. Limit Alcohol & Sugar
Both can amplify mood swings and anxiety symptoms. Choose balance and hydration - your body and mind will thank you.
6. Use Mindfulness & Grounding Tools
Bring your attention to the present moment through sensory awareness: notice textures, smells, or sounds. Grounding helps calm anxious thoughts before they spiral.
7. Prioritize Rest & Recovery
Sleep is foundational for mental health. Build downtime into your schedule after social events, and protect your rest like any other commitment.
Why It’s So Hard To Relax During The Holidays
The American Heart Association reports that more than half of Americans (51%) say it takes them weeks to recover from holiday stress. Many parents - especially mothers - say it takes a month or more. About 71% regret not slowing down enough to enjoy the season, and 63% even find the holidays more stressful than tax season.
Healthy habits also tend to fall away during this time. Around 69% of us struggle to eat well, 64% skip regular exercise, and 56% lose sleep while juggling responsibilities. Perhaps most importantly, 79% of people say they focus so much on creating meaningful moments for others that they forget to care for themselves. This imbalance only fuels holiday overwhelm and emotional fatigue.
Holiday Self-Care Strategies To Stay Stress-Free
A stress-free holiday doesn’t mean avoiding challenges - it means caring for yourself as you navigate them. Try incorporating these holiday self-care strategies into your routine.
Holiday Overwhelm Support
Schedule “quiet time” between events to recharge.
Move your body through walks, yoga, or gentle stretching.
Eat mindfully, balancing indulgence with nourishing meals.
Connect with support - reach out to friends, a partner, or a therapist.
Practice gratitude, writing down three small things you’re thankful for each day.
Remember, caring for yourself isn’t selfish - it’s essential to your emotional balance and relationships.
When To Seek Professional Support
If holiday stress feels like too much to manage, professional support can make all the difference. Consider reaching out for holiday anxiety counseling or anxiety treatment.
You feel persistently anxious, sad, or emotionally drained.
Sleep or appetite changes disrupt your days.
You avoid gatherings or isolate yourself from loved ones.
Physical symptoms (racing heart, muscle pain, restlessness) persist.
You feel hopeless or unable to recover from holiday depression.
Therapy can also be beneficial for couples navigating conflict or communication struggles during the holidays. Couples therapy can provide tools to strengthen partnership and reduce relational tension during stressful times.
Long-Term Effects Of Holiday Stress On Mental Health
Unchecked holiday stress can ripple into the months that follow. Prolonged tension can contribute to chronic anxiety, depression, or burnout - affecting both personal and professional life. Over time, this emotional strain can erode confidence, resilience, and connection.
By learning holiday stress-management skills now, you’re protecting your long-term mental health and emotional well-being.
The Power Of Gratitude To Reduce Holiday Stress
Not all stress-management tools require major life changes. Research from the American Institute of Stress shows that 84% of Americans feel calmer and less anxious when they intentionally practice gratitude during the holidays. The CDC echoes this, noting that gratitude improves both mental and physical health by lowering blood pressure and boosting emotional well-being. Americans express thanks in many ways.
81% Share Gratitude Verbally
58% Write Thank-You Notes
53% Reflect Privately
42% Practice Mindfulness Or Meditation
26% Journal Regularly
Simple moments of gratitude - even just noticing something that brings you comfort - can meaningfully reduce holiday stress and shift your focus from pressure to presence.
Finding Calm With Therapy In Henderson & The Las Vegas Valley
If you’re struggling with holiday overwhelm, anxiety, or relational stress, you don’t have to go through it alone. Dr. Valerie Lacercq, a licensed psychologist serving Henderson and the Las Vegas Valley, offers compassionate, evidence-based care to help you reconnect with peace and purpose.
Through individualized anxiety therapy, stress management techniques, and holiday anxiety help, Dr. Lacercq helps clients build resilience, restore balance, and rediscover meaning - even in the busiest season.
Take The First Step Toward Peace With Anxiety Therapy In Las Vegas
Coping with stressful holidays can be challenging, but the season can also be an opportunity to practice kindness - both toward others and yourself. If you’re ready to reduce holiday stress, create boundaries that feel healthy, and restore emotional balance, therapy can help you begin that transformation.
Reach out today to schedule a confidential session with Dr. Valerie Lacercq in Henderson or the Las Vegas Valley. Find support designed to help you feel grounded, connected, and truly at peace this season.