Coping with Stress and Anxiety During the Holidays

By: Jaquelyn Sortino

Published December 17, 2024

The holiday season is often painted as the most magical time of the year, filled with joy, family gatherings, and festivities. But let’s be real—between school breaks, holiday events, and family obligations, it can quickly turn into a whirlwind of stress and anxiety, especially for teens. That’s why it’s so important to be intentional about managing holiday stress in ways that promote positive mental health and family connection.

Here are some helpful, actionable tips to keep anxiety at bay and bring some calm to the chaos:

Stick to Routines

The holidays might shake up your schedule, but keeping some sense of normalcy can

make all the difference. Regular sleep patterns, consistent mealtimes, and daily rituals provide stability for teens and families alike. That morning walk with your dog or the nightly habit of journaling? Don’t let it fall to the wayside. Routines create an anchor during the unpredictable holiday hustle, and they help reduce stress for everyone involved.

Practice Relaxation Techniques

Teach teens (and practice yourself!) simple relaxation strategies like deep breathing,

mindfulness, or guided meditation. These tools can turn overwhelming moments into

opportunities for calm. Even just a few minutes of deep belly breathing can help reset frazzled nerves and make stressful moments feel manageable. This is a gift you can carry with you long after the holidays are over.

Set Healthy Boundaries

Sometimes the pressure to attend every party, join every family activity, or even be

“perfectly festive” can be too much. Empower your teens—and yourself—to say no when

needed. This isn’t about being selfish; it’s about honoring your limits and making space for what truly matters. Encourage open conversations about what’s overwhelming and help them practice communicating their needs.

Encourage Open Communication

The holidays can stir up a lot of emotions, from excitement to sadness to anxiety. Create

a safe space for teens to talk about what’s on their minds. Ask open-ended questions like, “How are you feeling about the holidays?” or “Is there anything stressing you out right now?” And listen—really listen. Let them know that it’s okay to feel overwhelmed and that they don’t have to navigate those feelings alone.

Engage in Enjoyable Activities

Amidst the gift shopping and holiday prep, make time for the activities that bring joy to

your family. Whether it’s a favorite hobby, playing a sport, or taking a stroll together to admire the holiday lights, carving out moments of fun helps ease stress and foster connection. Remember, laughter is a great stress-reliever—and there’s nothing quite like bonding over shared joy.

Don’t Forget to Take Time for Yourself

This one’s for the parents and caregivers. The holidays can feel like a marathon of giving, but

you can’t pour from an empty cup. Whether it’s setting aside 10 minutes for quiet reflection or scheduling a yoga class for yourself, prioritize self-care. When you take care of yourself, you set a powerful example for your teens to do the same.

The holidays don’t have to be perfect to be meaningful. Sometimes, it’s the small

moments of connection, the laughter, and even the quiet pauses that make this time of year truly special. By focusing on routines, communication, and intentional moments of joy, you can help your family navigate the season with less stress and more connection.

What’s one thing you’re doing to make this holiday season feel more balanced?

Share your thoughts—We would love to hear them!