November 15 • Written by: Jennifer Sierra, LMHC

When “The Most Wonderful Time of Year” Feels Overwhelming

It happens every year.

You’re scrolling through your phone when a holiday commercial flashes: ‘Only 47 days until Christmas!’ Your chest tightens before you even realize why.

Sound familiar?

For some, the holidays are a festive, carefree time. But for those with anxiety, this season can feel like navigating a minefield. Family gatherings, financial pressures, and memories of the past resurface with every holiday song.

As an anxiety therapist in Orlando, I see this every year. The holidays can be tough, but they don’t have to be overwhelming.

Let’s talk about why this season triggers anxiety. More importantly, let’s explore how you can navigate it with peace and self-compassion.

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Why the Holidays Trigger Anxiety

The holidays are supposed to be “the most wonderful time of the year,” right?

For many, they’re anything but. Here’s why:

The Fast-Paced Transition

The pressure to keep up with the holiday rush feels overwhelming. Shopping, decorating, planning—it’s relentless. If you’re already managing anxiety, this pace can feel like too much.

The Perfection Trap

There’s an unspoken rule that holidays must be perfect. Perfect gifts. Perfect meals. Perfect family moments.

For high-achievers and perfectionists, this pressure becomes paralyzing. A joyful season transforms into stressful deadlines.

Complicated Family Dynamics

Spending time with family can be wonderful. It can also be complicated.

Old dynamics resurface. Unresolved conflicts bubble up. The sheer number of people in one space triggers social anxiety.

Resurfacing Trauma and Grief

The holidays have a way of bringing up memories—both good and bad.

If you’ve experienced loss or trauma, this time of year feels especially heavy. The expectation to be cheerful can feel invalidating.

Your feelings are valid. It’s okay if this season feels complicated.

The good news? You have the power to protect your peace.

3 Strategies to Manage Holiday Anxiety

Navigating the holiday season with anxiety isn’t about eliminating stress completely. It’s about managing it in ways that allow you to find moments of peace and joy.

Here are therapist-approved strategies to help you do just that.

1. Set Realistic Expectations

The pressure to create a “perfect” holiday is intense, especially for high achievers and women.

But striving for perfection? That’s a fast track to burnout and anxiety.

This year, give yourself permission to prioritize presence over perfection. When you focus on what truly brings meaning and joy—based on your values—you can let go of pressure about how things “should” be.

The holidays can feel overwhelming, especially if you’re navigating a difficult life transition or actively working through anxiety. Set expectations that match where you are right now.

Maybe you usually host a huge dinner. This year, a potluck or ordering takeout feels more manageable. That’s perfectly okay.

How to do it:

Instead of a long list of Pinterest-perfect projects, choose one small, meaningful activity that brings genuine joy.

Perhaps it’s baking one type of cookie instead of five. Or finally allowing someone else to host while you offer to assist.

By being flexible, you give your mind and body space to heal. You reduce the self-imposed pressure that fuels anxiety.

Just because you can’t do all the things you used to doesn’t mean this season can’t still be special.

2. Set and Hold Healthy Boundaries

Boundaries are invisible lines we draw to protect our mental and emotional energy.

The holidays often test these lines. Endless invitations. Family obligations. Conversations that veer into uncomfortable territory.

You have the right to decide how you spend your time and energy.

This might mean:

Limiting the number of gatherings you attend
Declining an invitation without over-explaining
Deciding how long you’ll stay at a party
Protecting your emotional space during conversations

How to do it:

If a family member brings up a topic you don’t want to discuss—like your career, love life, or politics—you can hold a firm boundary with a simple, polite phrase.

Practice these scripts ahead of time so they feel natural:

“I’d prefer not to talk about that right now.”
“Thanks for asking, but I’m keeping my work life private today.”
“Let’s change the subject. Did you see…?”

Holding your ground can feel difficult, especially if you’re a people-pleaser. But it’s a powerful tool for managing anxiety.

Every time you successfully hold a boundary, you reinforce the message to yourself: Your needs matter.

3. Make Space for All Your Emotions

The holidays bring complex, conflicting emotions.

You might feel joy about some things and deep sadness about others. That’s completely normal.

For many, this season brings grief to the surface. Grief for loved ones who are no longer here. For past traditions. Even for the life you thought you’d have by now.

Society tells us to be merry and bright. But forcing happiness only suppresses what you’re truly feeling.

Making space for all of your emotions—even the painful ones—is an act of courage and self-compassion. Allowing yourself to feel sadness or grief doesn’t cancel out moments of joy.

You can hold both at the same time.

How to do it:

Create intentional space to process what you’re feeling.

This could be through:

Journaling
Talking with a trusted friend
Scheduling a therapy session
Creating a new ritual to honor your feelings

For example, light a candle for a loved one you miss. Take a quiet walk by yourself to reflect.

Giving your emotions the attention they deserve helps them move through you, rather than getting stuck and fueling anxiety.

You Can Find Peace This Holiday Season

The holidays don’t have to be a source of dread.

By setting realistic expectations, holding firm boundaries, and allowing yourself to feel everything, you can reclaim your power. You can navigate this season with more calm and confidence.

Remember to be compassionate with yourself. Managing anxiety is a journey. Every small step you take to protect your well-being is a victory.

If you’re struggling to cope and need more support, reaching out to a professional can make a significant difference.

Considering Anxiety Therapy in Orlando?

Are you feeling overwhelmed? Does the pressure to create a “perfect life” through sheer willpower feel heavy?

I want you to know something: Your struggles are valid.

It’s okay to not have it all figured out. You don’t need to manifest your way out of anxiety. What you need is compassionate, professional support.

At Holistic Mental Health Counseling in Orlando, I provide evidence-based anxiety therapy. As a specialist in trauma-informed therapy Orlando communities trust, I meet you where you are.

We offer faith-based anxiety therapy Orlando residents appreciate, along with specialized women’s anxiety counseling Winter Park services.

You might deal with:

Generalized anxiety
Panic attacks
Social anxiety
Worry that won’t quit

Therapy can help. Together, we build a strong inner foundation. One that withstands any storm.

Taking the First Step

Reaching out for professional support isn’t a failure. It’s actually a sign of strength.

It can be the first step toward finding the lasting peace you deserve.

Ready to Start Anxiety Therapy?

I’d love to support you to gain clarity and find calm in your body. Reach out to Holistic Mental Health Counseling in Orlando today to schedule a consultation. Your future self – the one who feels peaceful, confident, and free – is waiting for you to begin.

Schedule Your Free 15 Minute Anxiety Therapy Consultation Today

Not Quite Ready for Anxiety Therapy?

At Holistic Mental Health Counseling, we get it—anxiety is exhausting, and taking that first step for help can feel overwhelming. You’re not alone. While navigating this journey, we invite you to explore the blogs below.

Therapy Orlando Anxiety Resources

Other Services offered at Holistic Mental Health Counseling in Orlando

We provide evidence-based therapy that honors your strengths while addressing the patterns that no longer serve you. Our services include anxiety therapy, depression therapy, holistic mental health therapy, and life transitions therapy. We work with individuals ready to create lasting change in their mental health and well-being.

Anxiety Therapist Orlando Jennifer Sierra, LMHC

Jennifer Sierra is an Orlando Anxiety therapist who specializes in trauma-informed counseling and helping clients navigate anxiety and life transitions. She is a Certified Integrative Mental Health Professional with 20 years of experience; Jennifer thoughtfully balances traditional talk therapy with holistic interventions to help clients find calm within and strengthen relationships. Jennifer maintains a heart for community involvement and Orlando mental health awareness through volunteer work, workshops, and speaking engagements.

Disclaimer: The content provided on this blog is for informational purposes only and is not intended to serve as professional advice, diagnosis, or treatment. The information shared is based on our understanding and interpretation of various mental health topics. It is important to recognize the complexity of mental health issues, and the advice provided here may not address the specific needs of every reader. The content on this blog should not be considered a substitute for professional advice from a qualified mental health professional. Always seek the advice of a licensed therapist or other qualified mental health provider with any questions or concerns you may have regarding your mental health or well-being.

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