Finding Balance During the Holidays: Navigating Seasonal Stress and Anxiety
As the days grow shorter and the holiday season approaches, many people notice their emotions shifting with the season. Tension, fatigue and the pressure to “keep it all together” can rise, and year‑end reflections may stir up thoughts of losses, unmet expectations or unresolved stress. Therapy offers a place to pause and reset—processing what weighs on you and moving toward clarity and calm before the new year begins.
Why the Holidays Can Feel Overwhelming
Anticipation and excitement about holiday gatherings often coexist with anxiety. An American Psychiatric Association blog notes that nearly one in three Americans expects to be more stressed during the holidays than the previous year. Stressors can include:
High expectations and packed schedules. Family dynamics, hosting responsibilities, gift shopping and travel expenses add pressure. Unrealistic expectations of a “perfect” holiday can amplify stress.
Loneliness and grief. The season may heighten feelings of loss or isolation, especially for those missing loved ones.
Financial strain. Holiday spending can lead to debt, and economic pressures such as inflation make budgeting more challenging.
Acknowledging that these feelings are normal helps reduce shame and opens space for self‑compassion.
Strategies for Managing Holiday Stress
Practice mindfulness and meditation. Mindfulness helps calm the nervous system and anchor you in the present. The APA blog suggests mindfulness and meditation as valuable tools, particularly when travel or schedule changes make life feel chaotic. Free apps and guided exercises can provide an accessible starting point.
Prioritize and set boundaries. The holidays can bring conflicting obligations. Simplify where you can—buy cookies instead of baking if that reduces stress—and say no to events that feel draining. Focus on activities and connections that genuinely bring joy and energy.
Take breaks and step away. If conversations become tense, give yourself permission to leave the room or step outside until emotions settle. Short breaks can prevent escalation and provide time to regroup.
Get fresh air and sunlight. Exposure to natural light lifts mood and reduces stress. Walking outside, even in cold weather, can provide mental clarity; research notes that time in nature improves concentration, reduces inflammation and boosts mental energy.
Stay connected with support and therapy. Keeping therapy appointments during busy times ensures you have space to process difficult emotions. Reach out to friends and family when you need support, and maintain self‑care routines.
Honor grief and adjust expectations. Instead of avoiding grief, honor loved ones by sharing stories and celebrating their lives. To manage financial stress, consider exchanging handmade gifts or Secret Santa arrangements and focus on quality time rather than material presents.
How EMDR Therapy Helps You Heal
Eye movement desensitization and reprocessing (EMDR) is an evidence‑based therapy that helps people heal from trauma and distressing experiences. During EMDR sessions, guided eye movements accompany the processing of traumatic memories. Dozens of clinical trials have shown that EMDR can ease trauma symptoms faster than many other methods.
Unlike some talk therapies, EMDR doesn’t require you to recount distressing events in detail; instead, it focuses on changing the emotions, thoughts and behaviors that result from trauma so your brain can resume its natural healing process. The therapy is based on the Adaptive Information Processing model, which recognizes that traumatic memories are stored differently than ordinary memories. When an event is disturbing, the brain may not integrate the sensory impressions and the language description properly, leaving an “unhealed wound” that can be triggered by sights, sounds or smells. EMDR helps reprocess these memories so that remembering no longer feels like reliving, and related feelings become manageable.
EMDR is widely used to treat post‑traumatic stress disorder (PTSD) and is also effective for anxiety disorders, panic disorder, phobias, depression, dissociative disorders, eating disorders and personality disorders. The U.S. Department of Veterans Affairs and the World Health Organization recognize EMDR as a best practice for PTSD. Adolescents, adults and even children can benefit.
Integrating EMDR, CBT and Mindfulness in Holiday‑Season Therapy
At Matt McNutt Therapy, clients receive trauma‑informed care rooted in EMDR, cognitive behavioral therapy (CBT) and mindfulness. This integrative approach helps adults manage anxiety, trauma and burnout during transitions like the holidays and year‑end pressures. EMDR reprocesses painful memories, CBT helps challenge unhelpful thought patterns, and mindfulness practices cultivate self‑compassion and present‑moment awareness.
For clients struggling with racing thoughts, family stress or feeling “stuck,” therapy offers a personalized plan to reduce overwhelm and reconnect with peace. Sessions are offered via secure telehealth to adults in California and Utah, making it easy to maintain care even when traveling or facing a busy schedule.
Taking the Next Step
If you’re feeling anxious, emotionally drained or simply not like yourself this season, know that you’re not alone. Seasonal changes, holiday expectations and unresolved stress can impact your body and mood. Therapy provides a space to process these feelings, develop coping strategies and move toward clarity and calm. Reach out today to schedule a free consultation and begin your journey back to yourself.