Holiday Anxiety: How to Stay Grounded When Everything Gets Busy
- Kristin Kurian
- Dec 23, 2025
- 4 min read
The holidays are often described as joyful, festive and full.
But for many people, they feel overstimulating, emotionally loaded, and exhausting.
There are more invitations. More expectations. More family dynamics. More pressure to be okay, grateful, social, and present. And if you already live with anxiety, trauma, or burnout, this season can amplify everything.
If you're noticing a tight chest, racing thoughts, irritability, shutdown or the urge to disappear until January, you're not doing anything wrong. Your nervous system is responding to a lot, but it doesn't have to be overwhelming when you have the right tools to help stay grounded with holiday anxiety.
This post is about staying grounded during a busy season, not by pushing through, but by learning how to anchor, regulate, and speak to yourself with compassion.
Why The Holidays Can Trigger Anxiety
Holiday anxiety isn't just about being busy. It's often about:
Disrupted routines and sleep
Sensory overload (noise, crowds, lights, smells)
Family relationships that carry history
Financial stress
Grief or reminders of loss
Pressure to show up as a version of yourself that doesn't feel authentic
When your system senses too much, with no clear exit, anxiety makes sense. The goal isn't to eliminate it. The goal is to support your nervous system through it.
Anchoring Skills: Bringing Yourself Back to the Present
Anchoring skills help your body register safety right now, even when things feel overwhelming. Think of anchoring as gently saying to your nervous system: I’m here. I’m grounded. I’m okay in this moment.
Try one of these:
Feet on the floor: Press your feet into the ground and notice the sensation. Push down slightly, then release.
Name what’s solid: Quietly name three things around you that aren’t moving.
Temperature shift: Hold a warm mug or splash cool water on your wrists.
Breath with structure: Inhale for 4, exhale for 6. Longer exhales help calm the body.
You don’t need to do these perfectly or privately. Even subtle grounding can make a difference.
Sensory Regulation: Reducing Overwhelm at the Body Level
When anxiety spikes during the holidays, it’s often sensory before it’s cognitive. Your body is taking in more than it can process.
Regulation isn’t about “calming down” on command. It’s about adjusting input.
Support your senses:
Sound: Step outside, use noise-cancelling headphones, or play steady background music.
Sight: Take breaks from visual clutter. Dim lights when you can.
Touch: Wear soft clothing. Wrap yourself in a blanket. Apply lotion slowly.
Smell: Carry a grounding scent (lavender, citrus, eucalyptus, peppermint).
Movement: Gentle stretching, rocking, or a short walk can discharge excess energy.
Small sensory choices can prevent overwhelm from building.
Self-Compassion Language: How You Talk to Yourself Matters
Many people respond to holiday anxiety by criticizing themselves:
“I should be more grateful.”
“Everyone else handles this.”
“Why am I like this?”
That language adds pressure to a system that’s already struggling.
Try shifting to self-compassionate scripts instead:
“This is a lot for my nervous system, and that makes sense.”
“I don’t have to enjoy everything to be worthy.”
“I’m allowed to take care of myself, even now.”
“I can go at my own pace.”
Compassion doesn’t make anxiety worse. It often softens it.
Scripts for Saying ‘No’ Without Over-Explaining
One of the biggest sources of holiday stress is feeling obligated to say yes when your body is saying no. You don’t owe detailed explanations. Clear and kind boundaries are enough.
Simple scripts you can use:
“Thank you for thinking of me. I’m going to pass this time.”
“That sounds lovely, but I won’t be able to make it.”
“I’m keeping my schedule lighter this season.”
“I need a quiet night, but I hope you have a great time.”
“I’m not up for that right now, and I appreciate your understanding.”
Discomfort doesn’t mean you made the wrong choice. It often means you honoured yourself.
If the Holidays Feel Like Too Much
If you find yourself dreading the season, feeling emotionally raw, or needing more support than usual, you’re not alone.
Some people choose weekly therapy during this time. Others find it helpful to do short-term, focused work, like a therapy intensive, to process what’s coming up without stretching it over months.
There’s no one right way to get support. What matters is that you don’t have to hold it all by yourself.
A Gentle Reminder
You don’t have to:
Attend every gathering
Be cheerful all the time
Fix family dynamics
Push past your limits
Earn rest by overdoing
You’re allowed to move through the holidays in a way that feels steady enough.
And if you want support, whether ongoing or through a focused intensive, you’re always welcome to reach out whenever it feels like the right time. For support with holiday anxiety in Toronto: Book A Session Here
Kristin Kurian, RP, MA, MHSc., CCTPII
Kristin Kurian is a Registered Psychotherapist in Ontario who supports teens, young adults, and parents through anxiety, burnout, trauma, life transitions, and identity development. She integrates IFS, mindfulness, DBT, and trauma-informed care into both weekly therapy and 3-hour therapy intensives. Sessions are offered in-person in Toronto and virtually across Ontario.
