Why Do I Feel So Anxious At Christmas?

The festive season is often seen as a time for joy, togetherness, and celebration. Yet for many of us, Christmas can also bring overwhelming stress and anxiety. Whether it’s the pressure to create the perfect holiday, financial strain, or managing the emotional drain of the season, it’s no wonder the holidays can feel more like a challenge than a celebration. 

If this resonates with you, you’re not alone. Understanding and addressing Christmas anxiety is the first step to reclaiming the festive joy. Here’s how you can navigate the season with calm, confidence, and fulfilment.

 

What is Christmas Anxiety?

Christmas anxiety refers to heightened feelings of stress, worry, or unease brought on by the festive period. While the season is marketed as a time of happiness and generosity, the pressure to meet societal expectations can make it difficult for us to relax and enjoy the festivities. 

Christmas anxiety refers to the unique pressures and expectations of the holidays season.

  

How to Spot Christmas Anxiety

It’s important for us to recognise the signs of Christmas anxiety early so we can address them effectively. Some common symptoms include: 

• Feeling irritable or overwhelmed 
• Trouble sleeping or disrupted routines 
• Avoiding holiday-related tasks 
• Constant worry about meeting expectations
• Worry and dread about finances 

You may find that your worry and anxiety is increasing as we get closer to the holiday season, and you are putting off tasks that relate to Christmas.

Perhaps you are feeling overwhelmed by everything you believe needs to be done, or feeling more isolated as everyone talks about meeting up with friends and family.

By identifying these signs, we can take proactive steps to manage holiday stress and prevent it from escalating. 

 

What Causes Christmas Anxiety?

The reasons for Christmas anxiety will vary from person to person, but some common causes include: 

Financial Pressure

The cost of gifts, food, decorations, social events and travel can quickly add up, causing financial stress. 

Social Obligations

Attending numerous parties, gatherings, and events can feel overwhelming, especially for those of us who experience social anxiety. 

Grief and Loneliness

For some of us, Christmas brings up feelings of sadness or isolation, particularly if we’re missing loved ones or feel disconnected from others.  Maybe you have lost someone who was close to you, and this will be your first Christmas without them.

Perfectionism

The desire to create a “perfect” Christmas can lead to burnout as we try to meet unrealistic standards and expectations. Try and remind yourself that there is no such thing as perfection, and it is an unattainable expectation.

Disrupted Routines

The change in schedules during the festive season can be unsettling, especially for those of us who struggle with anxiety and rely on structure and routines for our mental well-being.

 

Set Realistic Expectations

The idea of a flawless Christmas is, in reality, only a fantasy. Instead, focus on what truly matters to you, it may be spending quality time with loved ones, enjoying your favourite festive treats or simply taking the time to relax in front of the television.

Remind yourself that it’s okay to embrace change, and even imperfection, as part of the holiday season. Being present and in the moment often creates more opportunities for fun and laughter than a minute by minute plan of action.

  

Budget Wisely and Creatively

Financial strain can be one of the biggest stressors during the Christmas period. Strategies to manage our spending include: 

• Setting a Budget: Decide in advance how much you can afford to spend during the festive season. Once you know your budget, break it down further into subsections like gifts, food, social events and decorations, and stick to it. Don’t forget to include things like travel or any outfits you are planning to buy.
• Create a list of what you need and stick to it. Using the budget plan you have previously set, create a list for each subsection. This helps you have an overview of all your spending, so you can adapt the budget if need to.
• Choose Thoughtful Gifts: Handmade or personalised gifts are often more meaningful and cost-effective than expensive purchases. 
• Simplify Gift-Giving: Suggest Secret Santa or family gift exchanges to reduce the number of presents you need to buy, or decide to buy for just the children. 
• Plan Ahead: Shopping early helps us avoid last-minute panic buying, which often leads to overspending. You may also wish to shop online instead of instore, as it is easier to keep track of your spending and take any items out of you basket if you go over budget. Taking control of your finances helps you feel more empowered during the holidays.

 

Plan and Prioritise

When there is so much to do, it is easy to feel overwhelmed by all the tasks that need doing. Being organised can ease this feeling of being overwhelmed by holiday tasks.

Many years ago, before I was an Anxiety Therapist, I was a project manager in the city. It is not uncommon for me to plan an event in the same way I would plan a million pound project!!

I like to know the dependencies of each task so I can ensure I have the bigger picture should something not work out as I expected it to. Now, I am clearly not suggesting you need to go to these lengths however I would recommend that you:

• Make a List: Write down everything you need to do and then rank the “to do” items in order of importance and dependency on other tasks.  I use my Productivity Workbook to help me do this as it breaks tasks down and helps me to recognise both the urgency and the importance of the task.
• Delegate Tasks: We don’t have to do everything ourselves, asking family or friends for help can lighten the load. Furthermore, sharing tasks with others can also make them more fun. Can you arrange for a friend to come over and you wrap presents together for example, while having a catch up?
• Break Tasks Down: Tackling one task at a time makes the workload feel more manageable and we can also feel that we are making more progress when we can tick off smaller tasks and mark them as complete. This releases the reward chemical dopamine. 

By pacing ourselves and being proactive, we create space to enjoy the holiday season without unnecessary additional stress. 

 

Practise Self-Care

Amid the hustle and bustle of the festive season, it’s vital for us to look after ourselves. When we are overwhelmed with tasks or worries, it is often our own self care that is neglected first.

• Prioritise Rest: Ensure you dedicate time for relaxation and downtime, whether it’s with a good book, a favourite film, meditation, or a warm bath. I sometimes have to block out specific time in my diary for relaxing when my schedule become overwhelming. I also recognise that when I don’t have time to meditate regularly, that is when I need to the most.
• Stay Active: A brisk walk in nature, practicing yoga or dancing around the kitchen to your favourite Christmas tunes can reduce anxiety and improve your mood as exercise releases endorphins, our bodies natural mood enhancer.
• Maintain Sleep Routines: Sticking to regular sleeping patterns is essential for keeping our energy levels, our immunity and mental wellbeing in an optimal state. Our bodies repair themselves whilst we sleep. The brain organises and stores new information, and gets rid of any toxic waste. Nerve cells communicate and reorganise themselves, which supports healthy brain function. Our body repairs cells and restores our energy levels.

Self-care is not selfish, it’s essential for managing everyday life and this is especially true during the hectic holiday season. Try mindfulness techniques, such as deep breathing or meditation, to stay present and calm. 

 

Learn to Say No

Saying yes to every invitation or request can lead to exhaustion and burnout. It is important to set boundaries by politely declining offers when we feel overstretched. Prioritise your mental wellbeing by saying “Thank you for the invite, but I need some time to recharge” or “I’d love to help, but my schedule is already full.” 

By protecting our time and energy, we’ll feel more in control of our commitments. 

 

Stay Connected

If you are feeling lonely or isolated during Christmas, prioritise connecting with others: 

• Reach Out: A phone call or a message to friends and family can make a big difference. Don’t wait for someone to reach out to y first, be proactive
• Join Local Events: Attending community gatherings or volunteering opportunities can help us feel a sense of belonging and can give us a sense of purpose. When we volunteer, our brain releases the DOSE chemicals dopamine, oxytocin, serotonin and endorphins, which all contribute to a feeling of well-being. There are so many ways we can give back to our community, whether it is helping out at a soup kitchen for the homeless, or calling and connecting with someone who is also feeling lonely and isolated
• Use Technology: Video calls can also keep us connected with loved ones who may live far away. 

By focusing on meaningful connections, even virtually, we can create a sense of togetherness during the Christmas season. 

 

Practising gratitude can help us shift our mindset. Starting a festive gratitude journal, where we note down three things we are thankful for each day, can be a powerful tool.

Gratitude involves focusing and appreciating the positive aspects of our life. Keeping a gratitude journal or simply taking time each day to reflect on what we are thankful for can improve our mood and reduce stress. It doesn’t need to be anything big, it may be as simple as the sun on our face, a smile from a stranger or a beautiful sky. Practicing gratitude before bed also encourages a better nights sleep.

 

We can choose if we want to follow societal norms or rethink our current Christmas traditions and activities that add unnecessary stress. For example we could simplify gatherings by hosting a casual brunch instead of a formal Christmas meal with all the trimmings. We could choose to replace physical gifts with experiences, like a shared day out, a kind gesture or a dinner together in the new year. 

Adapting traditions to suit our needs can make the Christmas season feel more manageable and enjoyable. 

 

 

Further Support with Anxiety

If you need further support to overcome your anxiety, a trained Anxiety Therapist can prescribe a personalised plan to help you understand the underlying cause of your anxiety, as well as help develop healthy coping strategies that are focused around your individual needs.

Taking care of your mental wellbeing is an essential part of your overall well-being. Left unresolved, anxiety can spiral out of control and have a significant impact on relationships, work, school and family life.

So if you want to take the next steps to have a happier life where your fears no longer hold you back, click the link below and book a free no obligation consultation call.

While you can implement these tools independently, seeking the support of a anxiety therapist and specialist provides an additional level of guidance and assistance, and enables you to get to the root cause of anxiety and negative thoughts.

At Better Your Life, it is our belief that no one needs to struggle with anxiety, we just need the strategies and techniques to overcome it.

 

Additional Resources to Ease Anxiety

Read our blog What Causes Anxiety? 

Read our blog What Are The Different Types of Anxiety?

Read our blog Can Mindfulness Help with Anxiety

Watch our video on How to Feel Less Anxious

Watch our video on How To Reduce Anxiety Immediately

Watch our video on Breathing Techniques for Anxiety

Download our Free Circle of Control and Influence workbook

Download our Free Cognitive Distortions workbook

Download our Free Anxious Thoughts Diary workbook 

 

FAQs About Christmas Anxiety

Q: How can I reduce stress while shopping for gifts?

Start early and make a list to avoid last-minute rushes. Setting a clear budget helps keep spending under control. 

Q: What should I do if I feel lonely during Christmas?

Consider reaching out to friends or family, attending local events or volunteering to connect with others. 

Q: How do I create a calming holiday environment?

Lighting festive candles, playing soothing music, and creating a warm, inviting space can make a big difference.