10 Tips for Surviving the Holidays with Anxiety Disorder
- Neuro-Behavioral Clinical Research
- 3 days ago
- 3 min read
Here are 10 practical, anxiety-friendly tips for getting through the holidays. Think of these as options you can mix and match—not a checklist you have to “ace.”
Pre-plan your boundaries (and script them).
Anxiety spikes when you’re deciding in real time. Before events, pick 1–3 boundaries like: how long you’ll stay, topics you won’t discuss, or how many gatherings you’ll do per week.
Tiny scripts help:
“I’m only staying until 8.”
“I’m not up for that topic—tell me about your trip instead.”
“I have another commitment that day, but I hope you all have fun.”
Build in exit ramps.
Knowing you can leave calms your nervous system even if you don’t. Arrange your own ride, park so you can pull out easily, or set a “check-in” text with a friend who can call you if you need a graceful out.
Phrase to use: “I’m so glad I came by—need to head out, but love you all.”
Anchor your body first.
Anxiety is a body state, not just thoughts. Simple grounding makes social stuff easier. Try a 2-minute reset before you walk in:
Box breathing: inhale 4, hold 4, exhale 4, hold 4 (repeat).
5-4-3-2-1: name 5 things you see… down to 1 thing you taste.
Pressure cue: press feet into the floor or hold a warm mug.
Lower the “holiday performance” bar.
The holidays are basically a festival of expectations. Give yourself permission to do a “B-minus holiday.”
Good enough counts: store-bought dessert, fewer cards, skipping a party, saying no to hosting.
Ask: “What’s the least I can do that still feels okay?”
Make a realistic schedule (with recovery time).
Back-to-back events are anxiety fuel. If you can, leave buffer space:
One social thing per day/weekend.
A “quiet morning after.”
Even 30 minutes alone in your room counts as recovery.
Use the “outside/side-quest” strategy at gatherings.
You don’t have to stay in the most intense part of the party. Give yourself legit roles that create space:
Take a short walk, offer to help in the kitchen, play with kids/pets, refill drinks, tidy up.
These are socially acceptable breaks that keep your anxiety from boiling over.
Plan for the tricky people and topics.
If certain relatives trigger you, think of them like weather—you can’t control it, but you can dress for it.
Choose neutral redirect topics: movies, food, hobbies, travel, funny memories.
If needed, practice the “broken record”: calm tone, same line repeated:
“I hear you. I’m not discussing that today.”
Keep your basics steady: sleep, food, movement, meds.
It’s boring advice because it works. Anxiety skyrockets when your body is depleted.
Eat something protein-ish before events.
Sneak in a walk or stretch.
Try not to let alcohol/caffeine do the steering—both can crank anxiety later.
If you take meds, set reminders so the schedule chaos doesn’t derail you.
Be kind to yourself during and after—no post-game roast.
Anxiety loves a replay. If you notice the “why did I say that??” spiral:
Label it: “That’s my anxiety narrating.”
Replace with a gentler truth: “I showed up. That was brave. It wasn’t perfect, and that’s okay.”
After a hard event, do a small comfort ritual (shower, cozy show, journaling, game, tea). Your brain learns safety from how you treat yourself afterward.
Consider enrolling into a clinical study
When your current medication is not working, consider access to new and improved medicines that a clinical study may offer. Neuro-Behavioral Clinical Research is currently enrolling folks with Anxiety for clinical studies. Enrollees may receive compensation for time and travel.
Discover Innovative Medical Breakthroughs at Neuro-Behavioral Clinical Research
Neuro-Behavioral Clinical Research (NBR) is a nationally recognized leader in CNS research, ranked among the top 10 facilities in the country. Founded by Dr. Shishuka Malhotra, NBR is dedicated to advancing mental health and memory loss treatment through cutting-edge clinical trials.
With over 200 studies conducted, our expert team is committed to breaking the stigma around mental health, raising awareness that early detection can slow memory loss progression, and empowering patients to lead healthier lives. Best of all, our services are completely free—no insurance required.
Take the first step toward a brighter future. Join a clinical trial today!
330-493-1118
