How can you manage holiday stress and anxiety effectively?

Start by setting realistic expectations, maintaining healthy boundaries, and recognising your emotional limits early. Many people experience increased holiday stress during December and January due to financial pressure, family conflict, grief, or social overload. You’re not alone, and there are practical, evidence-based strategies you can use to feel more in control and emotionally balanced during this time of year.

Why Holiday Stress Is So Common

The festive season is often marketed as a joyful, relaxing time filled with celebration, connection, and gratitude. But the reality can look very different, and for many Australians, this time of year brings emotional and psychological strain. Whether it’s financial concerns, complicated family dynamics, or simply the pressure to be happy, holiday stress is far more common than people realise.

Some of the most common triggers include:

• Financial pressure, especially around buying gifts, hosting gatherings or travelling
  
• Family tension, unresolved conflict, or uncomfortable social obligations
  
• Grief and loneliness, particularly for those who have lost loved ones or feel isolated
  
• Burnout, as the end of the year often brings exhaustion from work, school, or parenting
  
• Social overload, with packed calendars and minimal downtime

Even positive things like reunions or holidays can feel emotionally taxing when layered on top of pre-existing stress.

How to Cope With Holiday Stress: Evidence-Based Tips

1. Set Realistic Expectations

Let go of the pressure for everything to be perfect. It’s common to hold unrealistic standards for family gatherings, gift-giving, or how we should feel during the holidays. Instead, focus on what’s meaningful and achievable. Simplify where possible, and remind yourself that good enough is often more than enough.

2. Protect Your Time With Boundaries

You are allowed to say no. Whether it’s declining an invitation, shortening a visit, or setting clear expectations with family, boundaries are essential to reduce holiday stress. If guilt comes up, remember: setting limits is not selfish, it’s healthy.

Try gentle phrases like:

• “Thanks for the invite, but I’ll be taking a quiet day to recharge.
  
• “I’d love to see you, but I can only stay for a couple of hours.”
  

3. Schedule Time to Recharge

While it might feel like you have to keep up with the pace of the season, making time for rest is critical. Recharging can look like a morning walk, 15 minutes of journalling, meditation, or simply stepping outside for a quiet cup of tea. Regular pauses throughout the week can reduce nervous system overload and prevent burnout.

4. Recognise the Warning Signs of Holiday Stress

Not sure if you’re just tired or genuinely overwhelmed? Look out for signs such as:

• Irritability or sudden emotional outbursts
  
• Difficulty sleeping or frequent waking
  
• Muscle tension, headaches, or fatigue
  
• Avoiding social contact
  
• Increased reliance on alcohol or substances
  
• Overeating, under-eating, or digestive issues
  

Recognising these signs early allows you to respond with care, before they escalate.

Holiday Stress and Financial Pressure

One of the most significant but under-discussed sources of holiday stress is money. The cost of gifts, food, travel, and entertainment can quickly become overwhelming, particularly for families or those already facing financial pressure.

Financial strain is not just an economic issue, it can cause shame, anxiety, and tension in relationships. If this is something you’re struggling with this season, Beyond Blue has an excellent resource on holiday spending stress that offers realistic tips and support:

Holiday Spending Stress – Beyond Blue

It’s okay to simplify your celebrations. Focus on connection, not consumption.

Increase Self-Awareness to Navigate Holiday Triggers

Often, holiday stress stems from the internal pressure we place on ourselves, not just external events. Therapy can help you build self-awareness and shift the way you respond to seasonal stressors.

With increased emotional insight, you can learn to:

• Identify and de-escalate your emotional triggers
  
• Use mindfulness to stay grounded in tense situations
  
• Let go of guilt around saying no or asking for support
  
• Accept complex feelings like grief or resentment without self-judgement
  

These skills are not only useful for the holidays, they’re helpful for your mental health all year round.

When to Seek Support

While stress is a normal part of life, there’s a point where it can interfere with your wellbeing. If you’re noticing persistent symptoms like:

• Ongoing anxiety or worry
  
• Withdrawal from loved ones
  
• Trouble functioning at work or home
  
• Panic attacks or physical stress symptoms
  
• Feelings of hopelessness or low mood
  

…it’s a sign to reach out. You don’t have to wait until things get worse. Getting support early can prevent a difficult season from becoming a mental health crisis.

How Hunter Psychological Services Can Help

At Hunter Psychological Services, our experienced team of psychologists provides a compassionate, confidential space to help you navigate the pressures of the season and beyond.

We support individuals, couples and adolescents in the Hunter and Newcastle regions through evidence-based therapies for:

• Stress and anxiety management
  
• Grief and loss
  
• Family conflict or parenting challenges
  
• Emotional regulation and resilience-building
  

Whether you need short-term support to get through the holidays or long-term therapy, we’re here to help you feel more emotionally supported and mentally strong.

Take the First Step Toward a Calmer Holiday Season

You don’t need to “push through” this season alone. Whether you’re feeling overwhelmed by expectations, burnt out from the year, or emotionally flat when you’re “meant” to feel joyful, your experience is valid, and support is available.

If you’re ready to manage your holiday stress with expert support, Hunter Psychological Services is here to guide you.

Contact us today to book a confidential appointment or learn more about our services.

Let’s work together to help you close out the year feeling calm, confident, and in control.