Why the Holidays Can Trigger Anxiety and Stress
The holidays are often painted as a time of joy, celebration, and connection—but for many people, they bring tension, grief, and stress instead. Even when surrounded by loved ones, old patterns or unresolved emotions can surface, leaving you feeling overwhelmed, exhausted, or on edge.
Family Dynamics and Old Patterns
Holiday gatherings can unintentionally pull us back into familiar roles—the peacemaker, the responsible one, or the quiet observer. These roles may have served a purpose in the past, but they can now trigger anxiety or pressure, making interactions feel heavy rather than joyful. Even when your family is supportive, your nervous system may respond as if past stress is happening again, keeping you in a heightened state of alert.
Grief also often comes to the surface during the holidays. Memories of loved ones who are no longer present, or difficult experiences tied to past holidays, can unexpectedly resurface, intensifying feelings of sadness or anxiety.
How Holiday Anxiety May Appear
You might notice signs such as:
Feeling tense, irritable, or on edge during family or social gatherings
Overthinking conversations or replaying interactions
Difficulty sleeping or truly relaxing
Feeling guilty for setting boundaries or saying no
Emotional exhaustion or a sense of being “stretched too thin”
It’s important to remember that these reactions aren’t personal flaws—they are natural responses to stress and old patterns. Your nervous system is trying to keep you safe, even if the danger is no longer present.
Finding Support and Relief
Therapy can provide a safe space to explore these feelings and develop practical strategies for navigating the season. In sessions, you can learn grounding techniques, communicate needs and boundaries effectively, and notice triggers without judgment. Therapy can also help you reconnect with the joy and meaning of the season, even when stress is present.
Small Steps That Make a Big Difference
Outside of therapy, there are compassionate ways to care for yourself during the holidays:
Schedule intentional breaks to recharge, even if it’s just a few minutes alone
Reflect on your priorities and give yourself permission to skip events that feel draining
Practice mindfulness or deep breathing during gatherings to stay present
Choose traditions and activities that genuinely bring you joy, rather than following external expectations
These small acts of self-care can prevent overwhelm and help you navigate the season with more ease.
The holidays don’t have to be a constant source of stress or anxiety. With support, self-compassion, and intentional choices, it’s possible to create space for calm, presence, and joy—even in the midst of old patterns and emotional triggers.
If the holidays feel overwhelming, therapy can help you restore balance and reconnect with what truly matters. Contact Benevolent Therapy at www.benevolenttherapy.com or email office@benevolenttherapy.com to schedule a session.
