During the holiday season, many people experience a mix of joy and stress, according to Dr. LaKeisha Gantt, a psychology expert at Georgia Gwinnett College. Gantt explains that while holidays are often seen as a time for rest and togetherness, they can also trigger anxiety and sadness.
“There are myriad reasons why the holidays are not necessarily good news,” Gantt said. “A person might have experienced loss during the year. People might not have the ability to take time off from work or afford activities that help them decompress. So the holiday season might remind us of the things that we are already stressed about.”
Gantt notes that this stress can increase anxiety and leave people feeling overwhelmed. She points out that financial concerns are common during this period, referencing research showing that 89% of U.S. adults report feeling stressed over the holidays, with more than half citing overspending or financial constraints as major causes.
Another factor contributing to holiday stress is dealing with chronic issues such as illness, depression, or isolation. “All of that exacerbates the problem and can work together to create an even heavier experience during the holidays,” she said.
To help manage these feelings, Gantt offers several strategies:
Acknowledge your feelings.
“I know that seems very strange,” Gantt said. “But acknowledging that ‘I am experiencing something that is impacting me in a very different way, or maybe in a way that doesn’t feel comfortable’ is important. It’s a way to validate your emotions.”
Set boundaries.
Because family obligations and social events can quickly fill up schedules, it is easy to become overwhelmed by commitments.
“Look at your schedule to determine what you have to do versus what you want to do,” Gantt said. “There may be things you want to do, like having lunch with a friend, but that might not be something you have to do. Setting boundaries is key.”
Don’t overcommit.
“It’s easy to overcommit, especially during the holiday season,” Gantt said. “If you know you’re someone who tends to do that, train yourself. Instead of automatically agreeing to an ‘ask,’ take time to get more information, think about your schedule and assess your priorities.”
Reflect on your accomplishments.
Gantt encourages focusing on progress made throughout the year as a way to foster positivity.
“If people think long enough, they may realize they’ve made meaningful progress,” she said. “Maybe they dedicated time to a leisure activity, listened to a few of the podcasts they planned to, or finally finished a book that took a year to read. It’s important to take stock of your accomplishments.”
Practice compassion.
“The thing that joins us is our humanity,” Gantt said. “Everybody has a different lived experience and may be in a different place this holiday season. So it’s important to give grace and commit to showing compassion — to others and to ourselves.”
