Managing Holiday Stress When You’re Already Feeling Anxious: A Guide for Parents

The holiday season is often described as magical, joyful, and full of connection—but for many parents, it also brings a heavy dose of pressure, expectation, and emotional overload. And when you’re already someone who experiences anxiety, the holidays can feel less like a celebration and more like a marathon you’re not sure you trained for. That’s where parent coaching in Boulder County, CO can help, offering guidance and support to manage stress and stay present with your kids.

Between school events, family gatherings, disrupted routines, gift shopping, travel logistics, and trying to make meaningful memories for your kids, it’s no wonder so many parents feel stretched thin this time of year. If you’ve ever felt like you’re holding everything together with tape and caffeine, you’re not alone—and there’s nothing wrong with you.

This blog is here to help you understand why holiday stress hits differently when you’re anxious and what you can do to stay grounded, calm, and connected during a season that tends to intensify emotional load.

Why the Holidays Feel Harder When You’re Already Anxious

1. Routines Disappear—and Anxiety Thrives on Predictability

If anxiety had a favorite feeling, it would be predictability. Holidays? The opposite.

• Changing schedules

• Late nights

• Travel days

• Extra social events

When routine disappears, your nervous system has to work much harder to feel safe and regulated.

2. There Are More Responsibilities in Less Time

Parents already juggle more mental load than most people realize. Add holiday planning to the mix, and suddenly you’re:

• Remembering gifts

• Coordinating schedules

• Managing school events

• Hosting or traveling

• Preparing meals

• Keeping kids regulated

Anxiety intensifies when the to-do list grows faster than the time or energy you have to complete it.

3. Emotional Expectations Are Higher

We’re told the holidays should be “joyful,” “magical,” and “special.” But when you’re anxious, these expectations can feel like pressure:

• “I should be enjoying this.”

• “I shouldn’t be this stressed.”

• “My kids deserve the perfect holiday.”

The gap between expectation and reality feeds self-criticism and shame.

4. Family Dynamics Can Trigger Old Stress

Family gatherings are meant to be happy—yet they often resurface old patterns, difficult relationships, and emotional triggers. This creates:

• Anticipatory anxiety leading up to events

• Overthinking conversations

• Stress about judgment or comparison

Even positive family interactions can feel draining when anxiety is already high.

5. You’re Managing Your Own Anxiety and Your Child’s

Kids feel the holidays intensely, too. They’re overstimulated, tired, off routine, and excited. This means parents are often managing:

• Meltdowns

• Sensory overload

• Behavior shifts

• Big emotions

• Sugar highs

• Social fatigue

While trying to manage their own stress at the same time.

Signs Your Holiday Stress Might Be Anxiety in Disguise

Holiday stress often looks like:

• Irritable or short fuse

• Difficulty sleeping

• Feeling overwhelmed by small tasks

• Procrastinating on planning or prepping

• Trouble making decisions

• Feeling pressure to do everything

• Difficulty relaxing

• Emotional exhaustion

• Feeling guilty for not “enjoying” the holiday more

If this resonates—you’re not alone, and you’re not failing. You’re human.

How Parents Can Manage Holiday Stress When Anxiety Is Already High

1. Start by Setting Realistic Expectations

You don’t need to create a picture-perfect holiday for it to be meaningful. Try asking yourself:

• “What matters most to my family?”

• “What can I let go of this year?”

• “What traditions actually bring us joy?”

Release the pressure to do everything.

2. Plan for “Good Enough,” Not Perfect

Your kids will remember:

• How present you were

• Whether they felt safe and loved

• The warmth of your home

They won’t remember:

• If the cookies were homemade

• If the wrapping paper matched

• If you attended every event

Good enough is absolutely enough.

3. Build Micro-Moments of Calm Into Your Day

You don’t need an hour to reset your nervous system. Try:

• 2 minutes of deep breathing

• A short walk

• Listening to a calming song

• A warm drink in silence

• Stretching your shoulders and neck

• Step outside for fresh air

These moments regulate your nervous system far more than pushing through stress.

4. Protect Routines Where You Can

You won’t keep everything consistent—but try to anchor your family with:

• Roughly predictable bedtimes

• Consistent meal/snack times

• A simple morning or bedtime routine

These small stabilizers reduce anxiety for both you and your children.

5. Say “No” More Often

Not every invitation needs a yes. Not every obligation is mandatory. Ask yourself:

• “Is this necessary?”

• “Is this helpful?”

• “Is this worth the emotional cost?”

Your mental health matters just as much as holiday commitments.

6. Prepare for Tricky Moments Before They Happen

You can’t avoid holiday stress, but you can anticipate it. Try:

• Packing a “calm-down kit” for kids

• Assigning break times during events

• Choosing a code word with your partner when you need help or a moment alone

• Having an exit plan for overwhelming situations

Preparation reduces anxiety significantly.

7. Regulate With Your Children, Not Against Them

When kids are overwhelmed, they need connection—not correction. Try:

• Getting on their level

• Naming the feeling

• Offering a break together

• Keeping your voice calm and steady

Co-regulation helps both of you feel safer and more grounded.

8. Let Go of Comparison

Social media and extended family stories make it easy to feel like you’re falling short. But remember: Perfect holidays online are curated, not real. Your kids don’t want someone else’s holiday. They want you—present, imperfect, human.

What to Remember Through the Season

• You’re doing your best.

• Your anxiety doesn’t make you a bad parent.

• You don’t need to fix everything—just be there.

• Small moments matter more than big plans.

Your holiday doesn’t have to be flawless. It just has to feel authentic, warm, and connected enough for your family.

Final Thoughts

Navigating the holidays while managing anxiety is hard—really hard. But with intentional planning, realistic expectations, and compassionate boundaries, you can create a season that feels calmer, gentler, and more aligned with what your family truly needs.

The holidays don’t need to be perfect to be meaningful. They just need to be manageable. And you deserve that as much as your children do. If you need support, reach out to a compassionate parent coach at Finding Focus Therapy to begin navigating anxiety during the holiday season with parent coaching.

Find Calm and Connection This Holiday Season with Parent Coaching in Boulder County, CO

If the holidays feel overwhelming and anxiety is taking over, professional parent coaching in Boulder County, CO can help you create calm, manageable routines and feel more present with your kids. At Finding Focus Therapy, we provide compassionate guidance and practical strategies tailored to your family’s needs. Take the first step toward a calmer, more connected holiday—reach out today to see how support can make a difference. Follow these three simple steps to get started:

1. Schedule your free 15-minute consultation for parent coaching in Boulder County, CO.

2. Get guidance and support with a supportive parent coach at Finding Focus Therapy.

3. Create a calmer holiday season with connection!

Find Support Creating a Calmer Holiday Season

Additional Services Offered at Finding Focus Therapy

The holiday season can bring both joy and stress, and at Finding Focus Therapy, I offer parent coaching designed to help families navigate this busy time with more ease and less anxiety. I also provide executive skills coaching for parents, as well as adults and young adults, to manage daily responsibilities without feeling overwhelmed. This approach goes beyond just completing tasks—it’s about creating strategies that fit your brain, values, and family life. For parents, this can mean smoother mornings, fewer conflicts over chores, or a deeper connection with your children. Executive functioning for adults and young adults often looks like building routines, improving focus, and following through even when motivation is low. Explore my blog for practical tips and tools to help you and your family thrive this season.

About the Author

Liz Morrison, LCSW, is the founder of Finding Focus Therapy in Boulder, CO. With more than ten years of clinical experience, she helps adults, young adults, and parents build executive functioning skills that make daily life feel more organized, intentional, and manageable. Drawing from her understanding of the challenges in balancing responsibilities and self-care, Liz brings empathy, insight, and practical tools to each session. Her approach combines evidence-based techniques with a friendly, approachable style, empowering clients to develop structure, confidence, and calm in the midst of life’s demands.

Beyond one-on-one coaching, Liz provides workshops and training for schools, organizations, and community groups. These sessions give participants concrete strategies to reduce stress, improve focus, and maintain long-term balance. Whether supporting parents navigating the complexities of family life or guiding young adults through important life transitions, Liz is dedicated to helping clients move from feeling overwhelmed to feeling capable, grounded, and confident.