“When you give joy to other people, you get more joy in return. You should give a good thought to the happiness that you can give out.”

Eleanor Roosevelt

The holidays: a time for twinkling lights, festive cheer, and… overwhelming anxiety? If you find yourself dreading the holidays instead of enjoying them, you’re not alone. Juggling social commitments, navigating family dynamics, and facing financial pressures can make this time of year feel more like a burden than a blessing.

But don’t despair! Cognitive Behavioral Therapy (CBT) offers practical tools to help you reclaim your holiday joy. Here are some therapist-approved CDT exercises to keep your anxiety in check and make this season truly merry and bright:

1. Reframe Your Thinking:

CBT emphasizes the powerful link between thoughts and emotions. When anxiety creeps in, take a moment to examine the thought fueling it. Is it realistic? What evidence supports it? Could there be a different perspective?

For example, if you’re stressed about hosting the “perfect” holiday dinner, challenge that thought. Remind yourself: “The holidays are about connection, not perfection.” A simple shift in perspective can work wonders for your stress levels.

2. Breathe Your Way to Calm:

Anxiety often triggers our body’s fight-or-flight response. Counteract this with mindful breathing, a core CBT technique:

Inhale deeply for 4 seconds.
Hold for 4 seconds.
Exhale slowly for 6 seconds.
Repeat this cycle until you feel your body relax. This practice grounds you in the present moment and calms racing thoughts.

3. Set Healthy Boundaries:

Family gatherings can be a minefield of anxiety triggers, especially when sensitive topics arise. CBT encourages clear communication to prevent conflict. Use “I statements” to express your needs assertively but respectfully:

“I feel overwhelmed when we discuss politics. Could we change the subject?”
This approach promotes understanding and reduces tension.

4. Embrace Action Over Avoidance:

Anxiety often leads us to avoid situations that make us uncomfortable. Behavioral activation, a powerful CBT tool, encourages you to engage in meaningful activities despite your worries.

Dreading that holiday party? Break it down into smaller steps:

Choose your outfit.
Commit to staying for a set amount of time.
Focus on connecting with one person.
This gradual approach builds confidence and helps you enjoy the experience.

5. Wrangle Your Worries:

Holiday stress can unleash a torrent of “what-ifs.” Instead of letting these worries run rampant, capture them in a “worry log”:

Schedule 10 minutes daily for “worry time.”
Write down your concerns and brainstorm potential solutions.
Containing your anxiety to a specific time prevents it from taking over your entire day.

This holiday season, don’t let anxiety steal your joy. By incorporating these CBT exercises into your routine, you can navigate the festivities with calm and confidence. Remember, it’s okay to prioritize your mental well-being and enjoy the holidays on your own terms.