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5 Therapist-Approved Tips for Managing Anxiety During Holiday Gatherings

Nov 12, 2025

For many, the holiday season is a time of joy, connection, and celebration. But for others—especially those managing anxiety, depression, or other mental health challenges—the holidays can bring added stress, pressure, and emotional overwhelm.

At Mental Health Systems (MHS), we often remind clients that it’s possible to get through the holidays successfully with a few mindful strategies. Whether you find yourself dreading family gatherings, feeling pressure to give, or struggling to stay balanced, here are some practical tips from our MHS clinicians to help you manage your mental health this season.

1. Stick to Your Routine—Before and After

The holidays can easily disrupt our normal habits. Parties, travel, and family obligations often lead to changes in sleep, eating, and exercise. But for people living with anxiety or depression, maintaining consistency can make a big difference.

Try to:

• Keep your regular sleep schedule as best you can.
• Eat balanced meals and avoid skipping them to “save room” for gatherings.
• Make time for movement, even if it’s just a short walk.

Maintaining your usual structure helps stabilize mood, reduces fatigue, and limits the temptation to rely on substances to cope.

2. Set Clear Boundaries for Events and Obligations

It’s okay to decline some activities or prioritize your well-being. Setting boundaries can prevent burnout and emotional distress during a busy season.

A few helpful strategies include:

• Drive separately so you can leave when you need to.
• Bring grounding tools, like a fidget toy or something to hold in your hands.
• Have an exit plan, such as stepping outside or retreating to the bathroom for a few minutes of calm.

You don’t owe anyone more of your time or energy than you can give. And remember, it’s okay to say no.

3. Practice Calming Techniques for Moments of Panic

If you experience a panic attack or rising anxiety during a gathering, know that you have options to help your body and mind calm down.

At MHS, we teach clients grounding strategies that engage the senses. For example:

• Hold something cold, like snow or ice. Placing snow in your hand—or even down your back—can help regulate your system and bring you back to the present moment.
• Focus on your breathing. Try slow, deep breaths.
• Notice five things you can see around you to reorient your mind.

These tools can help interrupt the panic cycle and give you a sense of control.

4. Check In on Others Who Might Be Struggling

Not everyone finds the holidays joyful. For those who have lost loved ones, face family conflict, or feel isolated, this season can be especially hard.

Take time to check in on friends, coworkers, or relatives who might be struggling. A simple message, call, or coffee invitation can remind them they’re not alone. Small acts of compassion can go a long way.

5. Redefine “Giving” During the Holidays

Many people feel stressed by the expectation to give, whether it’s gifts, money, or time. But giving doesn’t have to be extravagant to be meaningful.

You can give through:

• A warm smile to a stranger
• Holding the door open for someone
• Offering to help a neighbor with groceries or shoveling snow
• Sending a handwritten note of appreciation

Kindness doesn’t require a big budget or grand gesture. Sometimes, the smallest acts create the biggest impact.

Finding Balance This Holiday Season

If you find yourself feeling anxious, sad, or overwhelmed this holiday season, know that you’re not alone, and support is available.

At Mental Health Systems, we provide evidence-based therapy and DBT programs designed to help individuals build skills for emotional regulation, distress tolerance, and healthy communication. Our goal is to help you not just get through the holidays—but build tools you can use all year long.

If you or someone you know could benefit from support, visit mhs-dbt.com, submit a referral, or call 952-835-2002 to schedule an intake.