Stress & Anxiety During the Holiday Season: How Mindfulness and CBT Can Help

The APA simply defines stress as , “the physiological and psychological response to internal or external stressors.” This definition is broad, but stress affects nearly every system in the body. There are many ways stress may manifest within us, including:

• Heart palpitations

• Sweaty palms

• Shortness of breath

• Muscle aches

• Negative emotional states

• Racing thoughts

• Fatigue

• Insomnia or difficulty sleeping

• Rapid breathing

• Loss of Appetite or Binge Eating

• Digestive problems (e.g., nausea, diarrhea, constipation)

Stressors can vary from acute events like accidents or losing a loved one, to life transitions including moving, starting at a new school or job, or issues around culture, immigration status, and social inequity. Stress causes our body to release cortisol and adrenaline, hormones which keep us in “fight-or-flight” mode and increase muscle tension. Chronic stress is also linked to a variety of health conditions including:

• Chronic headaches

• Stroke

• Heart conditions

• Cognitive issues

• Compromised immune system

Anxiety is an emotion that all humans experience, whether it’s feeling nervous before a big presentation, or waiting excitedly for your presents on Christmas morning. Anxiety can help us stay focused on an important task or alert us to danger in our immediate environment. However, anxiety can sometimes work overtime, and some may find their worries taking over and getting in the way of daily life. It is estimated that close to 20% of U.S. adults experienced an anxiety disorder within the past year, among them generalized anxiety disorder, post-traumatic stress disorder, panic disorder, or obsessive-compulsive disorder. Common symptoms of anxiety can include:

• Racing or overwhelming thoughts

• Irritability

• Difficulty concentrating

• Muscle tension

• Elevated heart rate

• Fatigue

Chronic anxiety, similarly, can be linked to chronic health issues including cardiovascular conditions, weakened immune system, and digestive issues. Needless to say, both stress and anxiety warrant our attention. And since many of us find our stress and anxiety levels on the rise during a busy holiday season, it’s important to find ways to address these issues. Luckily, there are a number of techniques and strategies that are proven to help reduce stress and anxiety and help us get back to what’s important during the holiday season.

Mindfulness can simply be defined as “paying attention to the present moment, on purpose, without judgement.” We may not have the time to take a spa day during the busy holiday season, but mindfulness can be a quick way to relax and re-center ourselves to the present. Mindfulness is widely practiced and is associated with potential benefits for managing stress and anxiety; some research suggests it may support athletic performance . There are many ways to practice mindfulness, including:

• Meditation

• Deep breathing

• Progressive muscle relaxation

• Prayer

• Mindful walking

• Gratitude exercises

• Yoga

You can practice mindfulness pretty much anywhere, and it’s easy to get started. Whenever you have a spare moment, simply start by taking a second to notice your breath in your body. Notice the way it feels to breathe in deeply through your nose and out through your mouth. If you find your mind wandering, simply bring your attention back to your breath. Notice where you feel your breath most in your body. Pay attention to the rise and fall of your belly or chest, and relax into the present, letting stress and worries melt away with each breath in and out. Imagine your thoughts as leaves passing on a stream, floating away gently, without judgement. A regular mindfulness practice can help reduce anxiety and stress symptoms and help us stay present during the holidays.

Cognitive Behavioral Therapy , or CBT for short, is a type of talk therapy that focuses on the connection between our thoughts, emotions, and behaviors. CBT states that psychological problems are largely based on faulty ways of thinking, and these thought patterns can encourage unhelpful behaviors and create negative emotions. Furthermore, these kinds of thoughts and emotions may encourage avoidance behaviors that in turn reinforce these unhelpful thoughts. CBT is primarily focused on replacing or modifying negative thought patterns and decreasing the use of unhelpful behaviors. CBT is well-researched and is often effective for many individuals experiencing anxiety, stress, and other mental health concerns. Basic CBT techniques often include:

• Cognitive restructuring
• Cognitive diffusion
• Problem-solving
• Behavior analysis/modification
• Exposure therapy

With the help of a trained therapist, Mindfulness, CBT, and a variety of other therapeutic techniques and modalities may help individuals cope with mental health concerns and improve their quality of life.

In fact, 2026 LifeStance data shows that 79% of patients* experienced improvement in anxiety symptoms with treatment.

Find a mental health provider who offers CBT therapy near you.

*amongst 140,000 LifeStance patients with at least moderate anxiety