Coping Skills

The holiday season is often painted as a time of joy, connection, and celebration. However, for many, it can bring a wave of anticipatory anxiety. The pressure to meet expectations, social obligations, financial stress, and even the memories tied to past holidays can create a whirlwind of unease. If you’re finding yourself worrying about the holidays before they even begin, you’re not alone. Here are some actionable coping strategies to help you manage anticipatory anxiety during the holiday season. Understanding Anticipatory Anxiety Anticipatory anxiety involves excessive worry about future events, often accompanied by feelings of dread and a sense of being overwhelmed. During the holidays, this can manifest as concerns about family dynamics, financial strain, or simply not living up to societal expectations. Practice Grounding Techniques When anxiety strikes, grounding techniques can help anchor you to the present moment. Here’s how to start: 5-4-3-2-1 Technique: Identify five things you see, four things you feel, three things you hear, two things you smell, and one thing you taste. Deep Breathing: Breathe in for a count of four, hold for four, and exhale for six. Repeat this process until you feel more centred. Set Realistic Expectations: The “perfect holiday” is often an unattainable ideal. Instead of striving for perfection, Create a holiday plan that aligns with your values and priorities. Communicate boundaries with family and friends early to avoid last-minute stress. Give yourself permission to say no to events or traditions that feel overwhelming. Focus on What You Can Control Many holiday stressors are beyond your control. Shift your focus to what you can influence, such as: Setting a budget for gifts and sticking to it. Choosing to participate in traditions that bring you joy. Deciding how much time to spend on social activities versus self-care. Plan AheadIf you’re worried about family gatherings or social events, preparation can ease your anxiety: Practice responses to difficult questions or conversations. Arrange for breaks during events to step outside and breathe. Bring a calming object, like a stress ball or favourite scent, to keep you grounded. Have a trusted person check-in with you (either text, call, or if they’re there in person) – this provides you an “out” if you need it. Practice Grounding Techniques Amid the holiday hustle, self-care is often neglected. Make time for activities that recharge you: Exercise regularly to release tension and boost endorphins. Maintain a consistent sleep schedule to prevent fatigue. Engage in mindfulness or meditation practices to reduce overall stress levels. Looking for More Support? If you’re struggling with holiday-related anxiety, reach out to schedule a therapy session. Together, we can create a plan to help you manage stress and embrace the holiday season with a sense of calm and control.