Improving The Holidays: Anxiety Counselling Calgary Tips

There are no universals when it comes to mental health but one thing that is quite common in anxiety counselling Calgary is that the holidays can be challenging! All of our therapists see this too with their clients as they’re offering support. The energy starts to build in anxiety counselling Calgary in October/November and reaches a frenetic crescendo around this time. Never fear, we are here to help you make the holidays great again!

The Biggest Holiday Challenges According to Anxiety Counselling Calgary Therapists

Each of our therapists at Sana Psychological have had their own personal and client experiences with the holidays. This article lists the top sources of holiday stress to be family dynamics, finances, pressure, existing behavioral health issues, and weather. From what we have observed, the biggest challenges at this time of year are:

  1. Expectations. There can be so much pressure from ourselves and the external world around behaviours, feelings, and experience at this time of year. These expectations can be very rigid and create a lot of tension internally. This is what a lot of people seeking anxiety counselling Calgary at this time of year are challenged by.
  2. Lack of self-care time. With an increase in expectations comes an increase in demands. This can leave people with less time for themselves than they normally have. The irony of this is that you need more self-care to navigate the pressure you’re feeling, but end up having less. This deficit does not feel good. 
  3. Pressure to be in situations that are uncomfortable. For people’s own recovery, they may have boundaries in place with people, places, and situations. The increased pressure, expectations, and demand at this time of year can lead people to go against their established boundaries and place themselves in situations that are triggering. 
  4. Lack of enjoyment. If you are doing what everyone else expects you to do and not what is comfortable for you, your level of joy is going to be sucked dry. People in anxiety counselling Calgary often tell us that they expect to feel happy (because that’s what all the holiday music tells us it should be) but, instead, they feel down, sad, irritable, tense, resentful, and the list goes on. 

Let’s make the holidays great again!

Tips from Anxiety Counselling Calgary Therapists to Enjoy the Holidays Again.

Here are our curated list of tips and strategies to help you lower expectations, bring back self-care and increase joy this and in future holiday seasons. Let us learn from the collective wisdom of our anxiety counselling Calgary therapists. 

  1. Have boundaries! Jennifer Thomson, who offers anxiety counselling Calgary, says “What comes to mind when thinking of managing the holiday season would be establishing boundaries. When we take time to think about what we need during the holiday season, it makes it easier to reduce stress during this time. Also, when we communicate these needs to our loved ones, it sets up realistic expectations for what you are needing and what you are not willing to do during the holiday season. Healthy boundaries are a foundation for healthier relationships, increased energy and improved mental and emotional wellbeing. This can be as simple as saying ‘no’ when necessary, saying ‘yes’ when it aligns for you, and, if needed, providing explanations (though these are optional with boundaries and certainly not required!). It is okay to take the time to think about your own needs during the holiday season. I encourage you to take a minute, assess where you are at in this holiday season and set up some boundaries that feel good for you so you can enjoy the holiday season for you!”
  2. Practical Strategy: Take Breaks. Meghan Nimmo, who offers anxiety counselling Calgary, offers this: “My tip is to take a few minutes of quiet for yourself, including during a family gathering. Sneak off to the bathroom and focus on your breathing for at least three breaths. You may also want to try running cool water over your hands and imagining all the stress and overstimulation (from loud family members) being washed down the sink.”
  3. Reduce Overwhelm By Taking Time for Yourself. Jennifer Turner, who provides anxiety counselling in Airdrie, suggests: “One tip to help reduce stress and maximize joy this holiday season is to set realistic goals and manage expectations from yourself as well as from others. While it is a time to enjoy and appreciate loved ones, it can also be a time of overwhelm. Being sure that you are not taking on too much, and openly discussing your comfort levels, taking time for yourself and your own mental health, can help set the stage for a less-stressful and more fulfilling holiday season.” Download our FREE e-book ‘A Guide to Self-Care’ to support you in this journey.
  4. Don’t Overcommit. Jasleen Bhatoa, who offers anxiety counselling Calgary, reminds you to: “Not overcommit yourself to parties or tasks so that you can take time for yourself and connect with yourself to prevent burnout by managing expectations carefully around the holiday season.”
  5. Make Your Commitments Personal to Your Needs. Megan Hanrahan, anxiety counselling Calgary provider, suggests that “The holiday season can be a busy time, and it’s easy for the calendar to fill up quickly! However, it’s also important to reflect on what you need at this time of year. Is it social connection? Or do you need time to rest? Or maybe a bit of both? Make sure to consider your individual needs as you plan your days and time.
  6. Challenge (and maybe even get rid of!) Expectations. Paige Abbott, Registered Psychologist at Sana Psychological, observes that “Many of the challenges for the holidays, and also the solutions, are themed around expectations. Expectations are rigid rules we have set for ourselves, others and/or situations that can easily lead to disappointment, resentment, and/or pressure. Instead of expectations, be realistic and be present with what is actually happening. Catering your actions to what is really going on versus what you expected to be happening is a kinder and gentler way to go about things. Less expectations = more freedom.”

These tips can help you make the holidays great again! They provide practical ways to reduce pressure, improve self-care and maximize enjoyment in this, and future, holiday seasons. 

We have additional tips for managing boundaries and navigating holiday pressure in this blog post. 

Wishing you and your loved ones all the best this holiday season.

The Sana Psychological Team


Sana Psychological is a private therapy practice offering modern, evidence-based, real support from real people. Our anxiety counselling and other mental health and addiction recovery services are available throughout Canada (depending on practitioner) with our main locations in Alberta, Canada. Interested in learning more? See our full bios and live availability here