For many people, the holidays bring joy and togetherness. For others, holiday stress and anxiety can make family gatherings feel exhausting. If you experience social anxiety or social exhaustion, or if large gatherings leave you feeling overwhelmed, you’re not alone—and there are ways to make this season easier.
🎄 Quick Tips for Coping With Anxiety During Holiday Gatherings
- Take breaks when you need them (step outside, restroom reset, short walk).
- Plan both your arrival and your exit time before you go.
- Choose quality over duration—a short appearance still counts.
- Remember: participation isn’t all-or-nothing.
These small strategies can help you feel more in control and reduce holiday anxiety.
💭 Why Social Events Can Be Draining
You might not notice how tense you were until you get home and feel safe enough to relax. Only then do you realize how tired you are. This is common for people who struggle with social anxiety, sensory overload, trauma triggers, or for people who prefer smaller gatherings or alone time.
There’s nothing “wrong” with you. Your nervous system is just working overtime. Acknowledging this isn’t an excuse—it’s a step toward managing holiday stress more effectively.
🔋 Check in With Your Social Battery
During holiday gatherings, ask yourself:
- Do I need a short break?
- Would a quieter space help?
- Is leaving early the healthiest choice right now?
Leaving early doesn’t make you rude or antisocial—it means you’re respecting your nervous system and supporting your well-being. Managing holiday stress means honoring your limits.
🌱 Can This Get Easier Over Time?
Yes. If you want to relax more during social events, it helps to explore what’s causing your discomfort. You might ask yourself:
- Am I judging myself or trying to meet expectations?
- Do I struggle to trust others due to past experiences?
- Do I feel pressure to “perform” or mask how I feel?
These patterns can improve with increased awareness, decreased judgment of self and others, and by practicing skills. Some of this work can be done through things like journaling, conversations with loved ones, and meditation. And sometimes people get stuck or need the neutral perspective of a licensed therapist. At Harmon Psychotherapy & Consulting in Orem, we can help you feel more confident, connected, and grounded.
💬 Support for Anxiety in Orem, Utah
If you’re feeling stuck or overwhelmed, and you want tools to navigate social stress with more ease, we’re here to help. Our therapists provide personalized, compassionate care to support your goals, your boundaries, and your emotional well-being—during the holidays and throughout the year.
📍 Harmon Psychotherapy & Consulting – Orem, Utah
💻 In-person and telehealth therapy options available
📞 Contact us to schedule an appointment
Ready to feel more grounded during the holidays?
Let’s create a plan that supports you.
