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Holiday Anxiety Hacks: The Top CBT Exercises Therapists Swear By

The holidays can be a magical time, but for many, they bring a surge of anxiety. From juggling social commitments to managing family dynamics and financial stress, the pressure can feel overwhelming. Thankfully, Cognitive Behavioral Therapy (CBT) offers practical strategies to help you stay calm and enjoy the season. Here are the top CBT exercises therapists recommend to ease holiday anxiety:

1. Reframe Your Thoughts

CBT teaches us that thoughts drive emotions. If you're feeling anxious, pause and examine the thought behind it. Ask yourself:

Is this thought realistic? What's the evidence for and against it? Could there be another perspective?

For example, if you're worried about hosting a perfect dinner, challenge the thought with: “The holidays are about connection, not perfection.” Shifting your mindset can instantly reduce stress.

2. Practice Mindful Breathing

When anxiety strikes, your body reacts with a fight-or-flight response. Ground yourself with this simple CBT-based breathing technique:

Inhale deeply for 4 seconds. Hold your breath for 4 seconds. Exhale slowly for 6 seconds. Repeat this cycle until your body begins to relax. Mindful breathing keeps you present and calms racing thoughts.

3. Set Boundaries Using "I Statements"

Family gatherings can trigger anxiety, especially when conversations turn sensitive. CBT encourages clear communication to avoid conflict. Use "I statements" to express your needs without sounding confrontational. For instance, say: “I feel overwhelmed when we discuss politics. Can we change the topic?” This approach fosters mutual respect and reduces tension.

4. Embrace Behavioral Activation

Anxiety often leads to avoidance—of events, tasks, or even people. Behavioral activation, a CBT tool, encourages you to engage in meaningful activities despite your worries. Feeling stressed about attending a holiday party? Break the task into smaller steps:

Pick an outfit. Commit to staying for 30 minutes. Focus on connecting with one person. This strategy builds confidence and helps you enjoy the moment.

5. Create a “Worry Log”

Holiday stress can cause a whirlwind of "what-ifs." Channel these worries by writing them down.

Set aside 10 minutes each day as your "worry time." List your concerns and brainstorm possible solutions. By containing your anxiety to a specific time, you prevent it from dominating your day.

The holidays don't have to be synonymous with stress. By integrating these CBT exercises into your routine, you can navigate the season with calm and confidence. Remember: it’s okay to prioritize your mental health and enjoy the festivities on your terms.