With all the planning for the season and the increased pressure to socialize, the holidays can easily provoke anxiety. If you already struggle with anxiety issues, you may be feeling overwhelmed. Fortunately, therapists have many suggestions to help you manage your anxiety during this hectic time.

How to Deal With Anxiety During the Holidays

1. Plan Ahead

Fear of the unknown fuels anxiety. While it's impossible to prepare for all possibilities in a given situation, some smart planning can minimize the unexpected disruptions that might pop up.

Create a holiday calendar and write in all the events you're attending or plan to participate in. Make a list of all the things you have to do—shopping, cooking, cleaning, etc.—and break them down into smaller steps that can be accomplished over several days and not all in one, frantic, last-minute rush. If you have social anxiety, prepare a few topics of conversation that you can bring up when chatting with others at holiday get-togethers.

2. Practice Good Self-Care

Self-care isn't just a buzzword that therapists use. It ensures you tend to your own needs. Get some daily exercise, even if it's just a few laps around the block. Eat healthy foods, but don't be afraid to indulge in the occasional holiday treat. Add your own name to your holiday shopping list. These steps can rejuvenate you during the chaos of the holidays.

3. Reduce Caffeine & Alcohol Consumption

Caffeinated or alcoholic beverages can increase your anxiety. Caffeine mutes the depressive effects of a chemical called adenosine, resulting in an energized feeling. For people prone to anxiety, this boost in energy can feel unmooring and destabilizing, leading to panicky thoughts. Alcohol alters neurotransmitter levels in the brain, which also increases anxiety. Aim to limit or avoid caffeine and alcohol as much as possible.

If the holiday season makes you feel anxious, a therapist will help identify workable solutions. Laurie Burns LCSW-R CGP has been serving Rochester, NY, for more than 20 years. She is a licensed therapist who offers professional counseling for anxiety, depression, anger issues, and addictions. Call (585) 734-6826 or visit her website to schedule an appointment for counseling services.