Christmas anxiety and stress: How to protect your mental health this holiday season
If you’re starting to feel it:
the never-ending to-do list, the presents you still haven’t got to, the family dynamics you’re bracing yourself for, the pressure to feel festive when you don’t.
Or if you’re already in it:
feeling overwhelmed at the family dinner, or shut down and just trying to get through.
This post is for you.
1. Take a second to pause
Notice what’s happening for you right now, as you’re reading this. Where is your breath sitting? How deep is it?
Take one slow inhale, and an even slower exhale.
This helps tell your nervous system you're safe.
2. Come back to your body
Notice where tension sits in your body: jaw? Shoulders? Chest? Stomach?
Then breathe into the tension.
Not to fix it or “calm down” but to feel your body again.
A reminder that you’re here, not just in your thoughts.
3. Name what’s happening
Notice what you’re feeling. What emotions are coming up? Sadness, frustration, anger… or a mix?
You don’t need to analyse or solve this, just give your experience a name.
4. Make sense of your response
A useful tool to understand whether what you’re feeling is within your capacity to
cope, is the Window of Tolerance (Siegel,1999).
5. Focus on gentle actions
6. Protect your energy
Boundaries aren’t about running away or being rude. They help you take care of yourself and respond intentionally, rather than reacting automatically to pressure or expectations.
Saying no, pausing, or stepping back helps you stay present and prevents burn out.
