Many adults experience heightened anxiety during the holidays. Before we all sit down for tense family dinners, a Mental Health Expert shares practical strategies to manage common triggers and maintain emotional well-being throughout the Holiday Season.
In fact, according to the American Psychological Association, the vast majority of people experience holiday stress, with recent research showing that nearly 9 in 10 U.S. adults (around 89%) feel stressed or overwhelmed, and a significant portion (41%) report higher stress levels than usual due to finances, time pressures, unrealistic expectations, and family expectations. Stressors often include money, gift-giving, lack of time, commercialism, and family dynamics, making the holidays more stressful than tax season for many, with women and younger adults often feeling it more intensely.
Key Statistics and Findings
- Prevalence: Around 89% of adults experience holiday stress, with 41% feeling elevated levels compared to other times of the year.
- Major Stressors: Lack of time, financial pressure (gifts/meals), family gatherings, and the pressure to be joyful are common causes.
- Gender Differences: Women are often more affected by holiday stress than men.
- Demographics: Younger adults (18-34) anticipate more stress this year compared to older adults.
- Mental Health Impact: Over 60% of individuals with existing mental health conditions report that their conditions worsen during the holidays.
- Health Neglect: Many people (79%) focus so much on others that they overlook their own health needs, and 71% regret not relaxing more.
Holiday Coping Strategies: How to Stay Grounded When Seasonal Stress Peaks
Seasonal stress is on the rise, but practical coping tips can help keep holiday anxiety from stealing the joy.
The holiday season is often portrayed as warm, joyful, and uncomplicated, but for many people, that may not always be the case. Everything from financial expectations to family conflict and disrupted routines can intensify anxiety, while social media amplifies comparison and self-doubt.
MyCounselor.Online notes that these emotional spikes are not signs of personal failure. In truth, they are predictable responses to an intense, high-stimulus period. Mental Health Expert Josh Spurlock encourages individuals to approach the season with intentional boundaries, mindful coping strategies, and, when possible, early support from a mental health professional.
Why the Holidays Feel Overwhelming
For many clients, the holidays surface predictable stress points that impact emotional stability. Common triggers include:
- Family conflict or strained relationships: Old tensions can resurface quickly in close quarters or during obligatory gatherings.
- Overcommitment and schedule pressure: Social events, travel, and expectations create exhaustion and decision fatigue.
- Financial strain: Gift-giving and holiday expenses heighten anxiety for individuals already managing tight budgets.
- Grief or unmet expectations: Memories of lost loved ones or idealized holiday narratives can deepen sadness or loneliness.
- Social media comparison: Curated images of “perfect holidays” can lead to feelings of inadequacy or isolation.
- Disrupted routines: Sleep, exercise, and self-care habits often slip, making emotional regulation more difficult.
Practical Coping and Self-Soothing Strategies
MyCounselor.Online emphasizes that holiday stress is manageable with thoughtful planning and grounded practices. Strategies clinicians often recommend to clients include:
- Set clear boundaries: Decide in advance which events you will attend, how long you will stay, and what topics you will avoid or redirect.
- Schedule intentional breaks: Build in quiet time for rest, journaling, prayer or reflection, or simply stepping away from chaos.
- Limit comparison triggers: Reduce social media use or mute accounts that fuel insecurity during the season.
- Practice grounding techniques: Deep breathing, progressive relaxation, or sensory grounding can interrupt spiralling thoughts.
- Create a self-care plan: Prioritize sleep, movement, hydration, and moments of joy—even brief ones—to support emotional stability.
- Ask for help early: Reaching out to a counselor before stress escalates can make the season significantly more manageable.
“Many people feel pressured to experience constant joy during the holidays, but the reality is that this season often intensifies existing stress. Financial expectations, family tension, and the weight of tradition can leave individuals emotionally drained before celebrations even begin. It is important for people to recognize that these feelings are common so they can respond with self-compassion rather than shame.”
“The holidays disrupt routines that help keep people grounded throughout the rest of the year. Sleep changes, travel, crowded schedules, and increased social interaction can make it harder to regulate emotions or maintain healthy boundaries. When these pressures build, even small triggers can feel overwhelming. Developing intentional coping strategies helps restore a sense of stability and gives individuals tools they can rely on when their environment feels unpredictable.”
“I encourage people to plan their emotional well-being with the same care they use to plan their celebrations. Identifying personal triggers, preparing supportive habits, and seeking professional guidance when needed can prevent stress from escalating into something more serious. With thoughtful preparation, the holiday season can become a time of connection, meaning, and healthy reflection rather than exhaustion,” says Josh Spurlock, MA, LPC, NICC, Mental Health Expert and Counselor at MyCounselor.Online.
This article was created at the WHN News Desk in collaboration with Leah Daly on behalf of My Counselor Online, where faith and neuroscience meet—where spiritual wisdom and scientific insight work together to heal the mind, restore relationships, and lead you into the abundant life promised.
As with anything you read on the internet, this article should not be construed as medical advice; please talk to your doctor or primary care provider before changing your wellness routine. WHN neither agrees nor disagrees with any of the materials posted. This article is not intended to provide a medical diagnosis, recommendation, treatment, or endorsement. Additionally, it is not intended to malign any religion, ethnic group, club, organization, company, individual, or anyone or anything. These statements have not been evaluated by the Food and Drug Administration.
