My Biggest Wish This Year - Christmas Without Anxiety!
Christmas – the festival of love, the time of joy and togetherness. While many people look forward to being together with family and friends, thoughts of social interactions, large gatherings, or even just deviating from familiar routines trigger feelings of anxiety in others.
Anxiety disorders can severely restrict life. The anxiety occurs particularly intensely, persists longer beyond specific situations, and is accompanied by physical symptoms such as racing heart, trembling, or shortness of breath.
During the Christmas season, our users particularly report the cramped spaces in churches and at Christmas markets and the high expectations from friends, family, but also from oneself.
Our Tips for an Anxiety-Free Christmas
1. Consciously plan retreat times for yourself
The holidays are usually stressful and don't take place within our usual routine. The good thing about this, however, is that we already know this in advance. By planning in retreat times, we don't reach the limits of our capacity as quickly. At the same time, we can implement further positively effective strategies in these moments.
2. Prevent the memory trap
At Christmas and New Year's, we often look back at the past year. In doing so, it's easy to fall into the trap of remembering the bad, anxiety-filled situations disproportionately often. We recommend creating a list of beautiful memories as a "counterweight" for this.
3. From the comfort zone to strength
Sometimes it can also help to consciously throw yourself in at the deep end. Try setting yourself a small challenge to consciously do something that would otherwise be uncomfortable or embarrassing to you - with the difference that you take notes before and after and set a time frame. For example, "Spend 30 minutes at the Christmas market." Through this conscious structure and goal-setting, you might even surprise yourself!
4. Self-praise with a note of cinnamon
Make yourself aware of how much courage you repeatedly muster to endure these situations. Facing situations that are so frightening is a core aspect of fighting anxiety. It can help to concentrate as much as possible on the environment and life.
Do You Need Further Support With Your Anxieties?
Take the Self-Test!
Do you experience little joy in social interactions and fear being negatively evaluated? Our self-test for social phobia may be relevant for you: Start Social Phobia Self-Test
Do you experience sudden anxiety attacks that occur "out of the blue"? Are there certain situations that you deliberately avoid out of fear of such an attack? Our self-test for panic and agoraphobia may be relevant for you: Start Panic Disorder and Agoraphobia Self-Test
Digital, Immediately Available Helpers
In times like these, when you need support, digital health applications (DiGA) such as Mindable for Panic & Agoraphobia and Mindable for Social Phobia can be valuable help. These apps offer tools and techniques for self-help that have been specifically developed to support people with anxiety disorders. The effectiveness of the apps is proven by studies and they can be used from anywhere, which is particularly helpful when you're on the go or want to take a break during family celebrations.
You are not alone, and help is available when you need it.
We wish you a peaceful and joyful Christmas – full of moments that truly do you good.
