How to Manage Anxiety During the Holidays

Worrying is carrying tomorrow’s load with today’s strength- carrying two days at once. It is moving into tomorrow ahead of time. Worrying doesn’t empty tomorrow of its sorrow, it empties today of its strength. – Corrie Ten Boom

This year anxiety and depression have been prevalent across all of society. COVID-19 has stolen much, and anxiety is on the rise. People are anxious about getting COVID-19, their finances, being around their families, job situations, politics, virtual learning, and racial tension. They are worried about their future and their families. Worry feels like a houseguest that has outstayed her welcome.

Feeling anxious may include things such as:

• Excessive worry
• Increased heart rate
• Difficulty breathing
• Possibly a feeling of panic
• Trouble sleeping
• Gastrointestinal issues or headaches

Anxiety has already been high this year, but the holidays are a time when anxiety can rise even more. People worry about buying presents, making plans, and seeing family of which they aren’t fond.

Financial worry feels heavier, and some are anxious because of past trauma or loss during this time of the year.

How to Manage Anxiety During the Holidays

It has felt hard to manage anxious feelings this year, so what are some good ideas for how to manage anxiety during the holidays?

Set appropriate boundaries

Some people may be anxious about being able to spend money during the holidays, money they don’t have. Others may be anxious about being around too many family members because of COVID-19.

Some may not get as much time off they normally do or have to try to navigate the online world of work through the holidays. Others may feel anxious about seeing certain people in their family. Some may feel the need to take an extended break off of social media.

It is key to know and set appropriate boundaries to be able to take care of your needs. Make a list of what you need. Then assess what boundaries need to be in place to get those needs met. Know your limits, and don’t push yourself over them.

Take care of your body

Anxiety takes its toll on the body, and so the most important way to manage anxiety is to take care of your body. Schedule out (if you have to) extended times of rest in the holiday season. Make time for exercise.

Exercise is by far the best thing you can do for your stress and anxiety because it releases the “happy hormones” that make you feel better. It is a natural stress reliever. This can consist of high levels of cardio exercise or lower levels with something such as yoga.

Yoga teaches breath and body control and can be very relaxing. Take a walk on daily basis or go on a bike ride. If exercise is not a part of your weekly routine, anxiety (and depression) will be much higher.

Practice taking deep breaths

As mentioned, the practice of yoga teaches deep breaths. Many will say taking deep breaths does not work for them, but it helps bring more oxygen into the lungs and lower your heart rate. If you practice deep breaths correctly, it will lower the feeling of anxiety.

Breathe in (and count to four), and breath out to six. Do this for a full minute. It can also help to have your eyes closed and remain still so that your body is completely relaxed. Do this a few times a day. On many smartwatches, there are built-in breathing practices, but it is easy to implement one on your own.

Practice visualization

Visualization is the practice of closing one’s eyes and taking deep breaths in a still, comfortable posture. When one is calm, this could be picturing the most relaxing place you have ever been to. Imagine what you see around you. Imagine what you hear.

Think of what you can smell, taste, and touch. Focus on the details of the atmosphere around you. For example, if the most relaxing place you have ever been is the beach, then you may see people playing, the waves crashing, the bright sun, maybe birds flying.

You may hear people laughing and talking, the waves, the wind, the birds. You may smell the saltwater or the smell of cooked food. You may feel the sand between your toes, the cool water against your skin, the wind against your face. You may taste a cold beverage or the salt that got in your mouth from the ocean. Focus on this place for a few minutes, taking deep breaths as your focus. Allow this place in your mind to bring your body back to a place of relaxation.

Spend time in silent, listening prayer

Silent prayer is difficult for people, but it can bring perspective and remind you of the truth when worry feels paralyzing. To practice it, sit in a comfortable seated position or lying down. Close your eyes and take some deep breaths.

If any thoughts of worry come up in your mind, practice letting them go. Picture them on the clouds that move by, or on a train car that passes in front of you as you watch the train go by. Let them quietly slip out of your mind, and do not entertain them long.

Then when your mind feels clearer, ask God the question, “What do you want to tell me right now?” Then be still and listen. Focus on what comes up in your mind. Is it a scripture that you haven’t meditated on in a while? Is it something else you need to know? Stay here for at least ten minutes.

Journal

Anxiety manifests itself in excessive thoughts of worry. People often complain about not being able to sleep at night because “they cannot turn their mind off.” Their worrisome thoughts just won’t go away. One of the easiest ways to “empty your mind” is to write them down. Keep an anxiety journal where you write as many of those worrisome thoughts out as you can.

You may not be able to remember them all but write out the main ones that come up in your mind. Then close the journal and walk away or spend some time there. Ask, “What is the worst thing that could happen if this fear came true?” “What is the likelihood that this could happen?” “Have I made it through something like this before this moment?”

Read the Psalms

King David knew what it meant to battle anxiety, as he was often fearing for his life. His prayers and songs in the psalms remind people that it is good and healthy to share those fears with God because then God reminds people of truth — that he will never leave them or forsake them, that he fights for them, comforts them, brings peace. The psalms teach you a way to express your emotions and thoughts, but it also brings you back to the anchor of hope in scripture, the truth that guards your heart.

Practice Progressive Muscle Relaxation

Find a comfortable seated or lying position. Take deep breaths and close your eyes. Begin with your feet and practice tensing one muscle group at a time. Tense for five full seconds, and then completely relax for five full seconds.

Move up your body, tensing and relaxing one muscle group at a time, taking deep breaths the whole time. When finished at the top of your head, notice how relaxed your body feels, and notice how you have been able to empty your mind of any worrisome thoughts.

Anxiety can feel debilitating and exhausting to deal with especially during the holidays. It does not have to be this crippling if you learn to put these types of things into practice. Practice regularly so that if anxiety does get bad, you are ready to move through it. It won’t last forever.