While the holidays are often a time of rest, joy and togetherness, they can also bring anxiety, sadness and stress, according to Georgia Gwinnett College psychology expert Dr. LaKeisha Gantt.
“There are myriad reasons why the holidays are not necessarily good news,” Gantt said. “A person might have experienced loss during the year. People might not have the ability to take time off from work or afford activities that help them decompress. So the holiday season might remind us of the things that we are already stressed about.”
That stress, Gantt said, can heighten anxiety and make people feel overwhelmed.
A 2023 American Psychological Association report found that 89% of U.S. adults feel stressed during the holiday season. More than half of the study’s participants said that “spending too much” or “not having enough money to spend” were the leading causes of their stress.
Another factor, Gantt noted, are individuals facing chronic issues such as illness, depression or isolation.
“All of that exacerbates the problem and can work together to create an even heavier experience during the holidays,” she said.
To manage feelings of sadness, anxiety and stress, Gantt offers several strategies:
Acknowledge your feelings.
“I know that seems very strange,” Gantt said. “But acknowledging that ‘I am experiencing something that is impacting me in a very different way, or maybe in a way that doesn’t feel comfortable’ is important. It’s a way to validate your emotions.”
Set boundaries.
Because the holidays are a time to celebrate and spend time with family and friends, many people find themselves stretched thin. Combine family obligations with holiday shopping, gift wrapping and special events, and it’s easy to feel overwhelmed.
“Look at your schedule to determine what you have to do versus what you want to do,” Gantt said. “There may be things you want to do, like having lunch with a friend, but that might not be something you have to do. Setting boundaries is key.”
Don’t overcommit.
“It’s easy to overcommit, especially during the holiday season,” Gantt said. “If you know you’re someone who tends to do that, train yourself. Instead of automatically agreeing to an ‘ask,’ take time to get more information, think about your schedule and assess your priorities.”
Reflect on your accomplishments.
One of the best ways to move toward a positive mindset, Gantt said, is to reflect on what you’ve achieved — even partially.
“If people think long enough, they may realize they’ve made meaningful progress,” she said. “Maybe they dedicated time to a leisure activity, listened to a few of the podcasts they planned to, or finally finished a book that took a year to read. It’s important to take stock of your accomplishments.”
Practice compassion.
“The thing that joins us is our humanity,” Gantt said. “Everybody has a different lived experience and may be in a different place this holiday season. So it’s important to give grace and commit to showing compassion — to others and to ourselves.”