The Holiday Rush: When “Joyful” Feels Overwhelming

As soon as Halloween ends, the calendar seems to speed up. Thanksgiving, Christmas, and New Year’s come in rapid succession — and with them arrive packed schedules, social commitments, financial strain, and emotional expectations.

What’s meant to be “the most wonderful time of the year” can quickly become one of the most stressful.

Adding to that, social media can make things worse. Perfectly curated photos of smiling families, glowing homes, and picture-perfect gatherings can create the illusion that everyone else is thriving — while you might feel exhausted, anxious, or disconnected.

If that resonates, you’re not alone. Holiday anxiety is common, and it often stems from the interplay between our thoughts, expectations, and emotions. By understanding and managing that connection, you can bring more peace and authenticity into your season.

1. Notice and Challenge Unrealistic Expectations

Many of us carry unspoken expectations this time of year:

“I have to make everyone happy.”“Everything should feel magical.”“If I don’t do it all, I’ve failed.”

These thoughts can easily turn joy into pressure. Instead, pause and gently ask yourself:

• “Is this expectation realistic or kind to myself?”

• “What matters most to me this season?”

• “Would I expect this much from someone I care about?”

Softening unrealistic standards helps calm anxiety and opens space for genuine connection and meaning.

2. Ground Yourself in the Present

When your mind races through endless to-do lists or what-ifs, grounding can help you return to the here and now. Try this quick sensory reset:

• Name 5 things you can see

• Name 4 things you can touch

• Name 3 things you can hear

• Name 2 things you can smell

• Name 1 thing you can taste

This simple exercise reconnects body and mind, lowers stress, and reminds you that in this moment, you are safe and capable.

3. Break Down Overwhelm Into Manageable Steps

From Halloween to New Year’s, the pace rarely slows. It’s easy to feel buried beneath plans, lists, and obligations. To ease that weight:

1. Identify your top three priorities for the week.

2. Write them down where you can see them.

3. Release or postpone the rest.

Each small, intentional choice builds a sense of steadiness and control, reducing the spiral of overwhelm.

4. Pay Attention to Your Inner Dialogue

Your inner voice can be your greatest ally or harshest critic. Notice when self-talk turns into judgment or comparison — especially when scrolling social media.

Ask yourself:

• “Would I speak to a friend this way?”

• “Is this thought helping or hurting me?”

Replace “I should be happier” with “It’s okay to feel what I feel.” That small shift can change the entire emotional tone of your day.

5. Make Space for Rest and Connection

Between the decorating, shopping, and socializing, rest can feel like something you’ll get to “later.” But your body and mind need regular pauses to stay balanced.

Build calm moments into your routine:

• Step outside for fresh air after a gathering.

• Play quiet music and breathe deeply for a few minutes.

• Write down one simple thing you’re grateful for before bed.

These pauses help reset your mood and remind you that peace doesn’t depend on circumstances — it grows from intention.

Finding Peace in an Imperfect Season

The holidays bring a mix of emotions — joy, nostalgia, fatigue, sometimes even grief. You don’t need to force yourself to feel one certain way. By noticing how your thoughts and expectations shape your emotions, and by creating gentle space for rest and presence, you can move through the season with more clarity and compassion.

And if anxiety feels like too much to manage on your own, reaching out for support can make all the difference. Talking with a therapist can help you strengthen your coping tools, set healthy boundaries, and rediscover calm — not just for the holidays, but for life.

🌿 A Message from George Tyndall, LMSW

The holiday season can be complicated — a blend of joy, pressure, and emotional noise that can leave anyone feeling off balance. My goal as a therapist is to help individuals and families find steadiness amid that chaos — to reconnect with peace, perspective, and purpose.

If you’re feeling anxious, overwhelmed, or simply ready to make positive change, I’d be honored to help you take that next step. You can reach me at 616-222-0631 or visit www.alliancecounselinggroup.com/providers/george-tyndall-lmsw.

You don’t have to navigate the season alone — together, we can find hope and calm that lasts beyond the holidays.