How to cope with anxiety this Christmas

Christmas can bring festive cheer, but for many people — especially those navigating anxiety, grief or loneliness — the holiday period also brings pressure, emotional overload, and worry. If you’re already feeling some dread, you’re not alone.

This is very prevalent in my practice at the moment, so I thought it may be helpful to share some strategies to help you manage anxiety, protect your energy, and create a Christmas experience that feels authentic and safe.

 

Why Christmas can trigger stress and anxiety

  • Expectations around family, social events, and gift-giving can feel overwhelming

  • Loss and grief often feel intensified during the holidays season

  • Loneliness, separation, or strained relationships may feel more heightened

  • Financial pressure, social comparisons, and busy schedules can increase emotional load and burnout

Understanding these triggers can help you identify what you’re feeling and begin to consider how to protect yourself.

 

Make a list — for your presence, not just presents

Ask yourself: What part of the season feels difficult?

  • Is it time with family or certain relatives?

  • Are there conversations you dread?

  • Do you feel lonely or excluded?

Writing this down helps you see patterns, anticipate difficult moments, and to plan how you might want to respond.

 

Protect your energy — prioritise yourself

When there’s a lot going on, you don’t have to give all your energy away. Consider:

  • What events or people drain you? Which ones uplift you?

  • Can you say “no” to gatherings that feel too heavy or too stressful?

  • Are there low-effort, low-stress ways to enjoy the season (quiet time, a walk, a coffee)?

Choosing who and what to engage with — and avoid — can help you navigate Christmas with more calm and awareness.

 

Plan boundaries — be clear about your limits

Boundaries can be a gift you give yourself. Think about:

  • Who you’ll spend time with — and who you won’t

  • What topics or conversations you can opt out of (e.g. finances, politics, personal questions)

  • Your budget for gifts, outings, and gatherings — and decide what you’re comfortable with

Setting boundaries ahead of time reduces stress and guilt, and helps you stay emotionally safe.

 

Manage expectations — gently and early

It’s easy to be swept up by the idea of a “perfect Christmas.” But perfection is rarely realistic. Try to:

  • Be gentle with yourself and with others

  • Accept that not everything will go as planned — and that’s okay

  • Communicate early (if possible) with loved ones about what you’re comfortable with (time, budget, presence)

  • Give yourself permission to rest, retreat or say no if you need to

 

Honour your grief and lost loved ones — mindful compassion

If you’ve experienced loss, the holidays can be especially hard:

  • Grief may resurface at unexpected moments

  • Memories may feel sharper, and loneliness stronger

Allow yourself space to feel what you feel.

If you want to incorporate loved ones into your plans, consider lighting a candle, put up a photo, lay a place at the table — whatever feels right. And if you notice others might be struggling, reach out. A simple message or kind gesture can make a big difference.

 

You’re not alone — ways to feel connected

If you’re feeling lonely or isolated this season, consider:

  • Volunteering or helping a charity — connecting with community can bring warmth and meaning

  • Treating yourself to small joys — a favourite meal, a walk, comforting music or TV, or a cosy night in

  • Planning time with supportive friends or gentle social contact

  • Recognising that many people feel similarly at this time — and seeking professional support if needed

 

Plan your emergency exits & emergency contacts

It helps to have a plan for “escape routes” or coping moments:

  • Plan in advance how you may be able to step away if a gathering becomes overwhelming, without it causing additional stress

  • Have alternative plans: leave early, go for a quiet walk, or take a break when needed

  • Keep self-care tools ready: breathing exercises, journaling, a calming playlist or a trusted friend to call

Having a plan gives you more control — and helps you enjoy the parts of the season that you find meaningful.

 

Be kind to yourself

Christmas doesn’t have to look like the movies. What matters most is that you honour your needs — emotional, mental, physical — and treat yourself with kindness.

If things become overwhelming, remember: help is available. You don’t have to navigate difficult feelings alone.

It might help to reach out for professional support, or connect with trusted friends, charities, or support services.

 

Michelle Ruth