As a team of Psychiatric-Mental Health Nurse Practitioners (PMHNPs) at Triumph Behavioral Health in Maryland, we frequently meet with patients who share that their anxiety tends to intensify during the holiday season. While holidays are often portrayed as joyful and peaceful, many people experience the opposite: increased pressure, emotional triggers, financial strain, and a sense of not meeting expectations. Understanding why this happens can help normalize these feelings and empower healthier coping strategies.
The Weight of Expectations
One of the most significant drivers of holiday anxiety is the pressure to create a “perfect” holiday experience. People often feel responsible for orchestrating memorable gatherings, buying meaningful gifts, maintaining family harmony, and ensuring everything looks effortless. These expectations can create a tremendous amount of stress. A survey commissioned by Caron Treatment Centers found that nearly one in three U.S. adults say the holiday season triggers mental health challenges such as anxiety, depression, or isolation. This pressure to perform can lead to perfectionism, self-doubt, and disappointment when real-life situations do not match idealized images.
Financial Stress and Obligations
The financial strains of the season can be a major source of anxiety. Gifts, travel, food, decorations, and events come with costs that add up quickly. Many individuals feel compelled to spend beyond their comfort level, especially when trying to meet cultural or family expectations. Public health sources note that holiday-related financial stress is one of the most common contributors to seasonal anxiety.
When personal budgets don’t align with social pressures, it can lead to guilt, shame, or fear of disappointing others.
Loneliness, Loss, and Emotional Triggers
While holidays are often associated with togetherness, they can also highlight what (or who) is missing. Individuals coping with grief, family estrangement, breakups, or significant life transitions often find this time of year particularly painful. Experts report notes that loneliness and worsening mental health symptoms are common experiences during the holiday season. When the world seems to be celebrating, those experiencing loss or change may feel emotionally out of sync, leading to intensified anxiety or sadness.
Seasonal Shifts and Biological Factors
The holiday season coincides with shorter days, less sunlight, and colder weather, all of which can influence mood and anxiety levels. Reduced sunlight is linked with changes in circadian rhythm and neurotransmitter activity, which may contribute to low mood or heightened anxiety. Public health research highlights that seasonal changes can play a significant role in worsening mental health for some individuals. This environmental backdrop can compound stress during a time when people may already feel emotionally strained.
Neglecting Self-Care and Routines
Many people unintentionally set aside their normal wellness routines during the holiday rush. Sleep becomes irregular, exercise routines fade, eating habits become more chaotic, and downtime becomes scarce. A survey from the American Heart Association found that 79% of respondents reported overlooking their own health needs during the holidays due to increased obligations. When self-care slips and stress builds, it is no surprise that anxiety increases.
Heightened Pressure for Individuals Already Managing Mental Health Conditions
For individuals already living with anxiety disorders, depression, trauma histories, or substance-use challenges, the holidays can act as a catalyst that intensifies symptoms. The layering of environmental changes, interpersonal stressors, and emotional triggers can overload coping mechanisms. Mental health professionals note a heightened risk of symptom escalation or relapse during this season. This doesn’t mean the holidays are destined to be difficult, but it does underscore the importance of proactive planning and support.
Family Dynamics and Social Overload
Family gatherings can bring joy, but they can also stir unresolved tensions, communication challenges, differing expectations, or emotional triggers from the past. Even positive social events can feel overwhelming for individuals who experience social anxiety. The expectation to attend numerous gatherings, participate enthusiastically, or maintain endless small talk can be draining. Many people describe experiencing what I call “holiday emotional fatigue” – a sense of depletion from constant social effort.
“Happiness Pressure”
Perhaps one of the most overlooked contributors to holiday anxiety is the pressure to feel happy. When someone is dealing with stress, grief, loneliness, or mental health challenges, the cultural message that they should feel joyful can create an added layer of guilt or shame. This internal conflict (wanting to feel one way but feeling another) often amplifies anxiety and can lead people to withdraw or mask their true emotions.
Working Toward a Healthier Holiday Season
At Triumph Behavioral Health, we encourage individuals to approach the holiday season with compassion for themselves and realistic expectations. This may involve setting boundaries, honoring emotional needs, protecting your budget, and pacing your commitments. It also means recognizing that it is okay for your holiday experience to look different from others’. You do not owe anyone perfection – only authenticity.
Maintaining routines, prioritizing rest, limiting overscheduling, and making space for meaningful connection instead of obligatory gatherings can be especially grounding. If you notice your anxiety rising, reaching out for support (whether from friends, family, or a behavioral health professional) can help you feel more equipped to navigate the season.
Get the Support You Need This Holiday Season
It is important to remember that holiday anxiety is both common and understandable. Many people struggle behind the scenes, even if they appear cheerful on the outside. If the holidays feel heavy or overwhelming, you are not alone – and you are not doing anything wrong. Your feelings are valid. With the right tools and support, it is possible to create a holiday experience that feels calmer, more grounded, and more aligned with what you need most.
At Triumph Behavioral Health, we believe that everyone deserves access to tools that support their mental health. We support clients in the Baltimore County area and beyond. If you are looking for a therapist in Towson or mental health care in Arbutus, we are the ones to call. We have two offices, one in Linthicum Heights and one in Catonsville, and we can also see clients digitally. Our guiding principle is providing a listening ear and empathetic, rewarding services for our clients. You can trust that at Triumph, we care.
Get in touch with us today to schedule your same week therapy appointment.