Tips & Tricks: Navigate Family Gatherings by Managing Your Anxiety

Family gatherings can often bring heaping piles of joy, but for many, it comes with a large dose of anxiety. Whether it’s due to past tensions, large crowds, or overwhelming social dynamics, these events often trigger unease for those with social anxiety or generalized anxiety. If you find yourself dreading holidays or reunions, you’re not alone, and managing your anxiety is possible. The team at Intrepid Mental Wellness can help you get through family gatherings and minimize your social anxiety.

7 Tips for Managing Anxiety About Family Gatherings

Here are expert-backed strategies to help you stay grounded, present, and emotionally balanced at your next family event.

1. Prepare in Advance: Before the gathering, take time to mentally and emotionally prepare. Anticipate social interactions that may feel stressful and plan calm, polite ways to excuse yourself or redirect conversations.

2. Set Boundaries: It’s okay to say no or limit how long you stay. Give yourself permission to decline invitations or step away when needed. Setting boundaries helps protect your mental well-being.

3. Practice Breathing Techniques: Deep breathing exercises can help manage acute anxiety. Try inhaling for four counts, holding for four, and exhaling for six. This slows your heart rate and promotes a sense of calm.

4. Limit Stimulants: Caffeine and sugar can heighten feelings of restlessness or panic. Opt for calming herbal teas or foods known to support mental wellness. (Explore our guide on the best foods for reducing anxiety and stress.)

5. Use a Grounding Tool: Bring a small object, like a stone or calming essential oil, with you to touch or smell when feeling overwhelmed. Sensory grounding can ease social anxiety by refocusing your mind.

6. Have an Exit Strategy: Knowing you can leave if needed gives you a sense of control. Let a trusted person know you might step out for air or head home early.

7. Seek Support: Don’t hesitate to talk with a mental health professional if family dynamics cause persistent anxiety. You're not alone, and effective treatment is available.
   

Don’t Struggle Alone – Intrepid Mental Illness Can Help

At Intrepid Mental Wellness, our compassionate psychiatric nurse practitioners in Denver take a holistic approach to treating anxiety. We create tailored treatment plans that combine evidence-based medications with natural supplements to support your emotional resilience, especially during high-stress times. If family gatherings feel more exhausting than joyful, let’s work together to help you feel empowered and in control. Learn more about our care team and approach here or contact us for more information. You don’t have to struggle with your anxiety on your own. Help is available. Call us.