The holiday season can be a joyful time of connection and celebration, but it also comes with its fair share of stress. From managing expectations to navigating financial pressures, it's easy to feel overwhelmed. At Anxiety NZ, we believe the holidays can be a time to prioritise your wellbeing and create meaningful moments for yourself and your whānau.
Here are some practical tips to help reduce holiday stress and embrace the season with calm and clarity.
Set Realistic Expectations
It's okay to say no, set boundaries, and focus on what matters most to you. Talk with your whānau and friends about what’s achievable and meaningful for everyone. Let go of the pressure to make everything perfect. Connection is more important than perfection.
Remember that social media often shows a highlight reel rather than reality. Your holiday season doesn't need to look like anyone else's to be valuable and meaningful.
Plan Ahead and Stay Organised
Create a simple plan for the holidays, including budgeting, gift lists, travel arrangements, and meal preparations. Spreading tasks over a few weeks can make everything feel more manageable and reduce last-minute pressure.
Using a calendar, notebook, or app to keep track of events and commitments can help you feel more organised and in control during a busy time of year.
Be Mindful of Financial Pressures
Financial stress is one of the most common sources of holiday anxiety. Gift-giving doesn't have to break the bank. Consider thoughtful, low-cost options such as handmade gifts, home baking, shared experiences, or heartfelt messages.
Setting a budget before you start shopping and sticking to it can help reduce financial pressure and prevent stress from carrying over into the new year.
If you are worried about the safety of a loved one, or someone else, you can call the Crisis Team on 0800 800 717 or dial 111 in an emergency.
Important numbers and resources to find advice and support at a time of crisis or distress:
Free call or text 1737 any time for support from a trained counsellor.
Lifeline 0800 543 354 or (09) 522 2999 | Free text 4357 (HELP)
Youthline 0800 376 633
Samaritans 0800 726 666
If you or someone you know is at risk of harm: dial 111 or visit your nearest hospital emergency department.
Call 0800 611 116 for your nearest DHB Mental Health Crisis Team (CATT Team).
Do you need support? Yellow Brick Road is a national organisation that provides support for whānau who have a loved one experiencing mental health challenges.
For more information about helping family / whānau visit mentalhealth.org.nz
➡️Looking after your mental health can look different to everyone. SPARX is a free mental health support tool that teaches you CBT skills in a fun and unique way. With each level relating to a different CBT skill, you’ll not only level up your character, but your mental wellbeing too! Start your SPARX journey today! https://www.sparx.org.nz/
Navigate Social Pressure with Confidence
Holiday gatherings can be enjoyable, but they can also feel overwhelming. You don't have to attend every event or stay as long as others expect. Give yourself permission to take breaks, step outside for fresh air, or leave when you've reached your limit.
If certain conversations or family situations tend to increase your stress, think ahead about how you'll respond. Having a simple phrase prepared, such as "I'd rather not discuss that today," can help you maintain healthy boundaries while protecting your wellbeing.
Take Breaks and Prioritise Rest
The hustle and bustle of the holidays can leave you feeling exhausted. Make time for small moments of rest and recovery throughout the day.
Whether it's a walk around the neighbourhood, a quiet cup of tea, listening to music, or a few minutes of mindfulness practice, these breaks can help you recharge and stay grounded.
Try this Box Breathing Tutorial for a simple way to slow down, regulate your breathing, and create a moment of calm during a busy day.
Use Grounding Techniques When Stress Builds
If you notice anxiety starting to rise, grounding techniques can help bring your attention back to the present moment.
Try the 5-4-3-2-1 grounding exercise:
Name 5 things you can see.
Name 4 things you can feel.
Name 3 things you can hear.
Name 2 things you can smell.
Name 1 thing you can taste.
This simple exercise can help calm racing thoughts and reduce feelings of overwhelm.
Maintain Healthy Habits
Amid holiday treats and celebrations, maintaining some of your regular healthy routines can help you feel more balanced.
Try to prioritise nutritious meals, stay hydrated, and maintain a consistent sleep routine where possible. Gentle movement, such as walking, swimming, stretching, or playing outdoors with family, can also support your physical and mental wellbeing.
Remember that wellbeing isn't about being perfect. Small, consistent habits can make a significant difference.
The Empowered course is a free, self-paced course from Anxiety NZ to help you and your whānau navigate anxiety with proven strategies and support.
Embrace the Outdoors
The holiday season coincides with summer in Aotearoa New Zealand, creating opportunities to enjoy the outdoors and connect with nature.
Whether it's visiting the beach, walking through a local reserve, gardening, or simply sitting outside with a book, spending time in natural environments can promote relaxation and help reduce stress.
These moments can also create meaningful opportunities to connect with yourself, your whānau, and your community.
Acknowledge and Express Your Feelings
The holidays can bring up a wide range of emotions, including excitement, sadness, anxiety, loneliness, or grief. All of these feelings are valid.
Allow yourself to acknowledge how you're feeling rather than pushing difficult emotions aside. Talking with a trusted friend, family member, counsellor, or support person can help. Journalling can also provide a safe space to process emotions and reflect on what's important to you.
If the Holidays Feel Difficult
For some people, the holiday season can highlight feelings of loneliness, loss, or disconnection. You may be grieving someone you love, adjusting to a major life change, experiencing family difficulties, or simply not feeling festive.
If this sounds familiar, know that you're not alone. Consider creating your own traditions, reaching out to supportive people, volunteering in your community, or planning activities that bring you comfort and meaning.
It's okay if this season doesn't feel joyful every day. Treating yourself with kindness and compassion is just as important as caring for others.
Focus on What You Can Control
Not everything will go according to plan, and that's okay. Holiday travel may be delayed, family plans may change, and unexpected challenges may arise.
Rather than focusing on things outside your control, direct your energy toward what you can influence, such as your choices, your responses, and how you care for yourself. Practising gratitude for small moments of joy can also help shift your perspective and build resilience.
Reach Out for Support
If the holiday season feels overwhelming, you don't have to navigate it alone. Connecting with trusted friends, whānau, or support services can make a meaningful difference.
Anxiety NZ's 24/7 0800 ANXIETY Helpline remains available throughout the holiday period. Reaching out for support is a sign of strength, and help is available when you need it.
Embrace a Season of Connection and Calm
Remember, the holidays don't have to be perfect to be meaningful. Small moments of connection, rest, and self-care can make a big difference to your wellbeing.
Whether you're celebrating with whānau, taking time for yourself, or navigating a challenging season, support is available. Prioritise what matters most to you, be gentle with yourself, and celebrate in ways that feel right for you.
For more practical tools, articles, and self-help resources, visit Anxiety NZ's Resource Hub. If you need additional support, our 24/7 0800 ANXIETY Helpline is here to help.
Wishing you a safe, peaceful, and fulfilling holiday season. 🩵
