While the holidays may bring up thoughts of spending time with friends, delicious food, and other festivities, for others the holidays can bring up feelings of stress, anxiety, and depression. This year, these feelings may be stronger with many unable to see family and friends.

There are many factors that bring about holiday anxiety and depression. The inability to travel to family due to COVID may be one, financial burdens due to gift-giving may be another. In past years the number of events may also lead to stress as calendars become packed leaving little room for self-care and the daily tasks we all have to complete. Additionally, high expectations to give the perfect gifts or have the “perfect holiday”, as well as loneliness for those not with loved ones may exacerbate those feelings.

If you’re experiencing any of the stressors above, below are some coping strategies to manage increased levels of stress, anxiety, and sadness.

Attend Therapy: If you already see a therapist, keep your appointments during the holiday season. The holidays can bring up difficult emotions, and therapy allows you to explore those emotions in a safe space.
Mindfulness: Certain mindfulness practices can be extremely beneficial when feeling stressed. Whether using an app like Headspace or another tool, there are numerous meditations and mindfulness-based activities available online.
Get Some Sun (If You Can): With the cold winter months, less sunlight, and less ability to get outside, symptoms of anxiety and depression may be heightened. Consider getting outside when you can as a calming tool. Being in nature reduces stress, improves concentration, lower levels of inflammation, and improves overall wellbeing.
Set Realistic Expectations: Examining accomplishments from the past year can lead to stress, anxiety, and depression around the holidays, especially when many of us have been unable to achieve certain goals due to the ongoing pandemic. Often we feel maybe we haven’t achieved what we “should have” this year. Try to move out of this headspace by setting realistic, short-term goals, shift expectations, and focus on what you have achieved.

While managing stress during the holiday season can be a challenge, remember you are not alone in this. Seek help from others, maintain your self-care routines, and as always reach out to a mental health professional if you feel symptoms worsening.