Effective Strategies for Coping With Anxiety and Low Mood During the Holidays
- txbehavioralcare
- Dec 15
- 3 min read
The holiday season often brings joy and celebration, but for many, it also triggers anxiety and low mood. The pressure to be cheerful, social, and festive can feel overwhelming. Recognizing these feelings and knowing how to manage them can make the holidays more bearable and even enjoyable. This post offers practical strategies to help you cope with anxiety and low mood during this challenging time.
Understand Your Triggers
Start by identifying what causes your anxiety or low mood during the holidays. Common triggers include:
Social gatherings that feel overwhelming
Financial stress from gift buying or travel
Memories of past losses or difficult times
Disrupted routines and sleep patterns
Knowing your triggers helps you prepare and set boundaries. For example, if large crowds increase your anxiety, plan to attend smaller gatherings or limit your time at events.
Set Realistic Expectations
The holidays rarely match the idealized version we imagine. Accepting this can reduce pressure and disappointment. Instead of trying to create a perfect celebration, focus on what feels meaningful to you. This might mean:
Saying no to some invitations
Simplifying holiday tasks
Prioritizing rest and self-care
Setting realistic goals helps you avoid burnout and maintain emotional balance.
Practice Mindfulness and Relaxation Techniques
Mindfulness can ground you in the present moment and reduce anxious thoughts. Try these methods:
Deep breathing exercises for a few minutes daily
Guided meditation apps designed for stress relief
Gentle yoga or stretching to release tension
Even short sessions can improve mood and calm your mind.
Maintain Healthy Habits
Physical health strongly influences mental health. During the holidays, it’s easy to neglect good habits, but keeping them up supports emotional well-being:
Eat balanced meals and avoid excessive sugar or caffeine
Get regular exercise, even a daily walk outdoors
Stick to a consistent sleep schedule
These habits help stabilize mood and increase resilience to stress.
Reach Out for Support
You don’t have to face difficult feelings alone. Talking to trusted friends or family members can provide relief and perspective. If you feel overwhelmed, consider:
Joining a support group, either in person or online
Seeking professional help from a counselor or therapist
Using helplines or mental health resources available in your area
Sharing your experience can reduce isolation and help you find practical solutions.
Create New Traditions
If old holiday customs bring sadness or stress, try creating new ones that suit your current needs. This could be:
Volunteering for a cause you care about
Spending quiet time in nature
Cooking a favorite meal just for yourself
New traditions can bring a sense of control and joy.
If you’d like to work with me, schedule a free 15-minute phone consultation by contacting me here. Let’s chat!
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*The information and resources on this website are for informational purposes only and are not intended to assess, diagnose, or treat any medical or mental health disease or condition. The use of this website does not imply nor establish any provider-client relationship. Furthermore, the information obtained from this site should not be considered a substitute for a thorough medical or mental health evaluation by an appropriately credentialed and licensed professional.
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Paul Hunnicutt is a licensed Psychiatric-Mental Health Nurse Practitioner in Texas. Paul owns an online private practice called Texas Mental Health and Wellness Center PLLC. Paul loves to help intelligent and driven people move from anxiety and depression to having confidence and clarity about their lives. If you want to work with him, click here to set up a consult.
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