The holiday season is just around the corner. Decorations, lights, and events are popping up everywhere, bringing a sense of wonder and joy. However, during this time of year, managing your anxiety can become more challenging. The good news is that there are ways to approach your anxiety from both a psychological and faith-based perspective, helping you manage your anxiety more effectively. Here are some practical tips to help you navigate this busy season with a sense of peace and calm.

Cultivating Quiet Time in the Midst of Noise

Noise is an inevitable part of modern life. It can come from external sources—like work obligations, social events, or family commitments—or from within our homes and living spaces. With so much to do, it’s easy to feel overwhelmed and succumb to the mindset of “I must do it all.” This often leads to exhaustion and creates internal noise so loud that we lose touch with the inner peace available to us.

During these especially busy times, it’s crucial to set aside brief moments of quiet. Taking time for peace is not just helpful; it’s necessary for managing your anxiety and your mental and emotional well-being.

One effective tip for creating quiet time is planning. By establishing a simple structure for your quiet time and committing to it, you can make all the difference. Let go of expectations about how your quiet time should feel or how long it should last. Trust that simply dedicating time to peace will nourish your spirit, aiding in managing your anxiety.

How to Create a Quiet Time Practice:

• Plan Ahead: Decide when and where you will have your quiet time. It could be early in the morning, during lunch, or before bed. Setting aside a brief yet regular time each day will make it easier to incorporate into your routine. Remember, the goal isn’t perfection but creating a consistent practice for yourself.
• Keep It Simple: Whether it’s reading, praying, journaling, or simply sitting in stillness while listening to a song, focus on the practice rather than the outcome. In the beginning, the act of setting aside time for yourself is enough to help you reconnect.
• Release Expectations: Your quiet time doesn’t have to look or feel a certain way. Trust that showing up with intention is enough to nourish your spirit. Often, the benefits of your practice unfold over time, not immediately. Keeping this in mind can help shift your perspective and reduce the pressure for instant results.

Clear Communication Around Expectations

A major contributor to anxiety during the holidays is unclear communication in relationships. Many times, this stems from a tendency to people-please or avoid potential conflict when it comes to setting boundaries and expectations.

It’s important to remember that clear communication is like a muscle—each time we practice it, we strengthen our ability to express ourselves. Whether it’s scheduling a meeting, following through on commitments, or voicing a need, each opportunity is a chance to refine this skill.

Clear communication fosters organization, a powerful tool for reducing anxiety. By taking steps to articulate your needs and expectations clearly, you bring more order and calm into your life, making it easier to focus on managing your anxiety throughout the holiday season.

How to Improve Communication:

• Be Specific: When making plans or expressing needs, articulate them clearly. For instance, instead of saying, “I may be interested,” pause to check in with yourself about what you truly need or want. Once you’ve clarified your feelings, communicate directly, such as: “I need X, Y, and Z right now. Would you be able to support me in this way?” While you might not always receive the response you expect, you will benefit from the clarity and empowerment that come with expressing your needs directly.
• Say No When Needed: It’s perfectly acceptable to decline invitations or tasks that don’t align with your priorities or energy. A polite but firm response like, “I appreciate the invitation, but I can’t commit this time,” sets clear boundaries while remaining respectful. Saying no creates space for what truly matters in your life and helps protect your well-being.
• Plan Time for Communication: Practicing clear yeses and nos requires intentionality. Set aside dedicated time to address important communications, whether it’s emails, texts, or phone calls. For example, you might block out a specific time each day to handle pending communications. This proactive approach reduces the mental pressure of unresolved conversations and allows you to manage tasks more effectively.

Clear communication enhances organization, strengthens trust, and minimizes misunderstandings, helping you approach the holiday season with greater calm and focus, ultimately supporting your efforts in managing your anxiety.

Don’t Take Things Personally; Take Them Compassionately

A significant source of anxiety is taking others’ actions or words personally. For example, if someone responds to you with a low tone, you may interpret it as a reflection of how they feel about you, allowing it to affect your emotional state. This is particularly anxiety-inducing because it can blur the line between another person’s emotions and your own. In relationships, especially for those prone to anxiety, points of conflict or tension can become overwhelming sources of stress.

Helpful Tips:

• Focus on Yourself and Your Peace: Notice when you tend to take things personally. Pause and objectively examine the situation. Ask yourself if your assumptions are based on facts or personal interpretations. Seek advice from trusted friends or mentors to gain clarity and a more balanced perspective.
• Establish Healthy Boundaries: Recognize your role in relationships and separate your actions and contributions from others’ emotions or behaviors. Healthy boundaries help you realize that someone else’s ups and downs don’t have to define your emotional state. By maintaining these boundaries, you’ll be able to engage more compassionately with others, free from the burden of their emotional states.
• Anchor Yourself in Compassion: Compassion, rooted in understanding and empathy, allows you to view others with kindness rather than judgment. Use your faith or personal beliefs to ground yourself in compassion, helping you stay peaceful even in challenging situations. When you approach others with compassion, you create space for understanding and even become a calming presence for those in distress. You can only respond to situations with compassion when you are in a state of inner calm. If you find yourself in an anxiety-provoking situation, take a pause—even when you feel the urge to react. This moment of pause can help you gain perspective and choose the right course of action.

By integrating these practices into your holiday routine, you can reduce anxiety, create more meaningful connections, and experience the season with greater peace. Remember that while the holidays can bring joy and excitement, they also offer a chance for growth in how we manage our inner worlds. Through quiet time, clear communication, and compassionate responses, you can navigate the season with a greater sense of calm and connection, making it easier to stay focused on managing your anxiety.

For information on grief and loss during the holidays see this post from last year: Dealing with Grief and Loss During the Holidays