Plus, some people tend to experience increased feelings of loneliness during the holidays.

Generalized anxiety is more pervasive and intense than the normal holiday worries we all seem to face.

Set aside a little “worry time,” but don’t let yourself ruminate 24/7.

Using these strategies, you might sail through this season with fewer worries and greater ease.

If the answer involves much less anxiety and worry than you are experiencing, this may signal a problem.

If you have GAD, that feeling can be multiplied.Copingcan sometimes feel nearly impossible.

A bigger problem emerges when your expectations of this time of year don’t match reality.

Repeat that again: “I have no expectations.”

Eliminate as many details as you might so that you have less to worry about.

Plan a potluck instead of cooking a whole meal yourself.

Buy gift cards for everyone on your holiday gift list.

Get comfortable with the idea that you don’t have to do everything.

But taking care of yourself reduces your anxiety and improves your overall well-being.

see to it you are eating healthy foods, stayingphysically active, and getting enough sleep.

And think twice aboutoverindulging in alcoholit may actually worsen your anxiety symptoms.

Schedule Worry Time

Don’t worry all day, every day.

It’s a recipe for feeling burnt out.

Instead, schedule a dedicated time once a day to do nothing but worry for a few minutes.

Write down worries as they come to you throughout the day and then address them during that specific time.

Come up with reasonable solutions and write those down, too.

Make Time for You

Schedule time in your day to relax.

Even 15 minutes alone can give you the energy you gotta handle everything that comes your way.

Relaxation exercises such asyogaormeditationare often a big help.

you might also find a quiet space to sip chamomile tea andburn a scented candle.

you could even use your downtime tojournalor read a book.

It’s up to you; just choose something that relaxes your body and calms your mind.

Similarly, if holiday shopping stresses you out, attempt to get it over with as soon as possible.

If social situations make you uncomfortable, see if any of your friends are attending the same event.

The more time you have to prepare for upcoming events, the less overwhelmed and anxious you’ll be.

But what if you’ve been invited to something that you absolutely have to attend?

Stay long enough for people to remember you were there, and then leave.

There’s no rule saying you have to stay all night.

Let the relatives who like to party continue into the night.

The key is to be polite but firm.

You might say, “I appreciate the invite, but I can’t.

How about we plan a one-on-one hangout soon?”

Create an Anxiety Action Plan

Hope for the best, plan for the worst.

It’s important to have an action plan going into the holiday season.

Ask for Support

Remember that it’s okay to feel anxious and ask for help.

Practice a secret signal with someone close to you who can help you during gatherings if you become overwhelmed.

Ask for a hug, understanding, unconditional support, or whatever you need that will help.

If that’s not cutting it, try reaching out to a health professional foradditional support and resources.

Takeaways

Everyone feels a bit of holiday anxiety from time to time.

Out-of-control anxiety can easily ruin your holiday spirit, but it is also possible to overcome it.

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Substance Abuse and Mental Health Services Administration.Recognizing holiday triggers of trauma.

Anxiety and Depression Association of America.Generalized anxiety disorder.

American Psychological Association.APA survey shows holiday stress putting women’s health at risk.