The holiday season can be emotionally demanding, particularly for individuals who struggle with anxiety and insomnia. While the holidays are often associated with joy and connection, they also bring disrupted routines, increased expectations, travel, and social pressures—all of which can worsen anxiety symptoms and interfere with sleep. For many people, maintaining a positive mood during the holidays requires intentional mental health support rather than simply “pushing through.”
Why Anxiety and Insomnia Often Worsen During the Holidays
From a psychological perspective, the holiday season creates a perfect storm for anxiety and sleep difficulties. Changes in daily structure, later bedtimes, irregular meals, and increased alcohol use can disrupt circadian rhythms. When sleep becomes inconsistent, emotional regulation suffers, making worry, irritability, and rumination more likely.
Anxiety also tends to increase during periods of heightened expectations. Family dynamics, financial stress, social obligations, and pressure to feel happy can activate anxious thought patterns and perfectionism. For individuals prone to insomnia, this mental arousal often leads to difficulty falling or staying asleep.
Using CBT-I Principles to Protect Sleep and Mood
Cognitive Behavioral Therapy for Insomnia (CBT-I) is the gold-standard, evidence-based treatment for chronic insomnia. CBT-I emphasizes consistency, sleep regulation, and reducing sleep-related anxiety—skills that are especially helpful during the holidays.
Maintaining consistent sleep and wake times, even during travel or time off, supports mood stability. Morning light exposure, limiting naps, and practicing a structured wind-down routine can help counteract holiday-related sleep disruption. Reducing time spent worrying about sleep is also critical, as sleep anxiety often perpetuates insomnia.
Reducing Holiday Anxiety Through Cognitive and Behavioral Strategies
Anxiety treatment during the holidays often involves identifying and challenging unrealistic expectations. Many people hold beliefs about how the holidays “should” feel, which can increase distress when reality doesn’t match the ideal. Cognitive-behavioral strategies help individuals notice these patterns and replace them with more flexible, compassionate thinking.
Behavioral strategies—such as setting limits around social commitments and scheduling intentional downtime—can also significantly reduce anxiety. Avoidance may provide short-term relief, but learning to approach the season with realistic boundaries supports long-term emotional well-being.
Setting Boundaries to Support Mental Health
For individuals managing anxiety or insomnia, boundaries are essential. This may mean limiting the number of gatherings attended, shortening visits, or declining invitations altogether. Protecting emotional energy is not selfish—it is a key component of mental health care and sleep regulation.
Boundaries also help reduce overstimulation, which can otherwise interfere with the ability to relax and sleep at night.
Telehealth Therapy for Anxiety and Insomnia
If anxiety or insomnia reliably worsen during the holiday season, working with a licensed psychologist can be helpful. Therapy provides tools to manage worry, improve sleep, and navigate emotionally charged situations with greater ease.
Telehealth therapy offers flexibility and continuity of care during a busy season. For individuals located in North Carolina, New York, or PSYPACT-participating states, telehealth allows access to specialized anxiety and insomnia treatment—even while traveling for the holidays.
Supporting Mental Health During the Holidays
Maintaining a positive mood during the holidays does not mean eliminating stress or forcing happiness. It means prioritizing sleep, reducing anxiety, and approaching the season with self-compassion. Evidence-based treatments such as CBT-I and anxiety-focused therapy can help make the holidays more manageable—and more restorative.
Dr. Sara Michelson is a Licensed Psychologist in Chapel Hill N.C.
I am a doctoral-level licensed psychologist in Chapel Hill North Carolina; I have expertise in various evidence-based treatments for adults and am committed to providing scientifically validated interventions. I work with a diverse population, including trauma, insomnia, mood disorders, anxiety, and relationship problems. I take my work and clinical specializations seriously and continue to devote a considerable amount of time and effort to advance my training and professional development. For your convenience, my services are provided via telehealth.