Navigating Holiday Events With Anxiety

Nov 24

The holiday season is often full of warm lights, festive music, and joyful gatherings — but for many, it also brings a familiar companion: anxiety. Whether it's worrying about conversations, feeling pressured to attend every event, or worrying you'll burn out long before the season ends — you're not alone.

At A Space for Change, we believe in recognizing both the joy and the challenge in these moments. If holiday social events make you a bit uneasy, here are some grounded, compassionate strategies to help you lean into connection — without losing yourself in the chaos.

1. Give Yourself Permission to Feel

First and foremost: it's okay to feel anxious. This isn’t a flaw — it’s a very human response to big social expectations.

Try journaling or simply acknowledging: “This is hard for me, and my feelings are valid.” When we validate our own experience, we can soften the hold anxiety has over us.

2. Set Realistic Expectations (For Yourself and Others)

Holiday gatherings don't have to be picture-perfect. Sometimes we put pressure on ourselves to be witty, social, or “on” — but those standards often don’t benefit us.

Remind yourself that it is perfectly normal to have an “awkward” silence or if the conversation isn’t easily flowing.
Reframe your goal: instead of “be the life of the party,” aim for one or two organic connections.
Understand that “no” is a full sentence: managing your RSVPs protects your mental health.

3. Plan Ahead, Strategically

Anticipating certain stressors — and building a simple game plan — can help ease anxiety before you even walk in the door.

Consider a few talking points on topics that are comfortable to you. This will help you ease into conversations.
Visualize the event: considering how you will walk in, greet, and move through the event can help ease anxiety.
Have an “exit plan”: once you enter the event, take note of a balcony, bathroom, or quiet area should you need a moment to take a deep breath and reset. Respectfully stepping away to use the bathroom is the perfect way to act on your “exit plan”.

4. Build Your Buffer — Bring Support

You don’t have to endure the Holiday Season alone.

Bring “social support”: Having a friend or loved one that understands how you operate in anxiety inducing environments can help you stay grounded throughout the event.
Offering to help the host with a specific task like cleaning up can help you reduce anxiety by focusing on something tangible.
Use grounding tools: discovering which grounding tools works for you and utilizing when feeling overwhelmed can go along way. Whether it be deep breathing or progressive muscle relaxation, these tools can help calm you down.

5. Reframe Your Thoughts

Anxiety often comes with a loop of “what-if” worries and intrusive thoughts . You can gently challenge those habits of thought.

Reframing—Instead of thinking, “I’m going to be so awkward.” Replace it with a more realistic statement, “I am going to be myself and make organic connections.”

6. Stay Rooted in Self-Care

Amid all the holiday hustle, maintaining your foundation is essential.

Maintain your routine—sleep schedule, make sure you eat all your meals, engage in movement—doing this maintains some sense of normalcy amidst the energetic Holiday Season.
Make time for things that bring you joy—whether it’s watching your favorite holiday movie, baking your favorite cookies, listening to your holiday songs.
Managing your alcohol intake—despite seeming like “liquid courage” in the moment; in reality, can add a whole lot more stress and anxiety later on

7. Reflect Afterwards

Make time to check in with yourself.

What went well? What surprised you?
Did any strategy help? Which ones felt more natural than others?
How do you feel now — proud, relieved, tired? All feelings are valid.

Use this reflection to learn more about yourself and build resilience. The better you know your triggers and your strengths, the more you can manage how you show up — without losing sight of what matters.

Final Thought

Navigating holiday social events with anxiety isn’t about “fixing” yourself — it’s about honoring your limits and navigating in a way that is natural to you. At A Space for Change, we celebrate the courage it takes simply to show up, and we encourage you to lean into tools that let you connect in a way that feels true to you.

You deserve both rest and joy this season — and it's okay for them to look a little different than what's on a greeting card.