gaming Illustration of town with lights on and bare tree and snowman silhouettes in the darkness, portraying that feeling of isolation and apprehension that holiday anxiety can cause gamers that are dealing with anxiety and mental health issues

The holiday can be a wonderful time of the year. There are lights, music, fresh-baked delicious treats, and holiday celebrations everywhere you look. It’s the time of year when we get to visit with family and friends that we may not have seen in a long time and exchange gifts that can make someone smile. But while all those things may sound great in a holiday movie, they can also be a great source of anxiety for many of us. And as a gamer, I find that I would much prefer to spend those cozy winter days online in a dungeon than participating in the festive season. And I am far from alone in seeking this Scrooge-like escape.

Why Do the Holidays Cause Anxiety?

While there may be lots to look forward to during the holiday season, there is also a neverending list of stuff that needs to be done. Decorating, cooking, attending holiday events, and traveling for the family are just a few. Trying to find the perfect gift for everyone on your list can feel like an impossible quest. And there are potential conflicts and confrontations at festive gathers due to differing political views, which can leave us in anxious anticipation before the event even begins.

A study by the American Psychological Association found that 38% of participants said that their stress levels increase during the holidays. Excessive commitments are one of the most stressful parts of the holiday, followed by financial pressures. Traveling or having visitors in your home are much more significant stressors than they were a few years ago. And dealing with loss or negative memories from previous years can make the holidays difficult for many. Add an unhealthy dose of unrealistic expectations, and this time of year can leave many of us physically and emotionally exhausted. It’s enough to make one prefer the odds of doing a major boss battle solo than participate in all the so-call holiday cheer.

Holiday Stress Can Make Existing Anxiety Worse

One of the reasons that holiday stress can be so difficult is that many of us are already dealing with anxiety. According to the National Alliance on Mental Illness (NAMI), 19.1% of Americans have an anxiety disorder, almost one out of four of us.

Symptoms of anxiety can include:

Feelings of apprehension and panic
Rapid heartbeat
Faster and/or more shallow breathing
Insomnia
Fatigue
Digestive issues and/or frequent urination

Gaming to the Rescue

Historically, scientific studies have negatively linked gaming, particularly video games, to anxiety and depression. However, several more recent studies have highlighted the benefits of gaming and positive mental health.

A study in 2018 showed that therapeutic video games showed reductions in anxiety symptoms in adolescents. In 2021, a review discussed mental health benefits seen from commercial games. These positive results were observed regardless of platform and across multiple game title genres. And the reduction of stress and anxiety was seen in as little as a single gaming session or a short burst of time.

One study even went on to suggest using commercial video games in “the absence of, or in addition to, traditional therapeutic treatments.” They discussed the great benefit of gaming in mental health treatment: it is relatively inexpensive, stigma-free, accessible, internationally available, and effective against depression and anxiety. (Read more on the Benefits of Gaming for Anxiety and Mental Health)

While gaming can be a great way to reduce the stress of the holidays. It is important to note that, like too much alcohol at the office holiday party, too much gaming can also be an issue. Overuse of gaming as a coping mechanism has been linked to developing a gaming addiction.

Additional Tips to Deal with Holiday Anxiety

While gaming can be very beneficial, here are some additional tips to help deal with holiday stress:

Set realistic expectations
Yes, you may want to be known far and wide for the best decorations, host the grandest of holiday feasts, and have friends and family weep for joy when opening each of your meticulously wrapped gifts. But between work, family, and other commitments, that’s not probably going to happen. And that’s okay. Be honest with yourself on your limits and expectations.
Plan ahead
Set specific days for the holiday chores such as shopping, decorating, baking, or other errands. Knowing that everything is on the calendar and planned out can help avoid becoming overwhelmed with everything that needs to be done.
Set a holiday budget
The holidays can create a lot of financial stress, but keeping a realistic budget can help manage those issues. Decide a fixed amount for gifts, décor, and other holiday expenses. Additionally, look at less expensive but more meaningful gifts such as handmade presents or give your time instead. Someone may need and really appreciate the help with household projects or chores more than another object that will sit on a shelf. (Looking for other gift ideas, check out Unique Holiday Gifts for the Tabletop Gamer in Your Life)
Maintain healthy habits
It’s easy to stop going to the gym or eating healthy meals during the holidays and vacation days. Try to maintain those routines, like going to the gym at a specific time of day or tracking hydration. The sense of normalcy can help manage holiday stress, and maintaining these habits now will make it much easier when your schedule returns to normal in January.
Don’t overcommit
Sometimes it feels like everyone is having a party or every family member wants to spend time during the holidays. But especially when dealing with social anxiety, these events can be panic-inducing. It’s okay to say no and avoid overcommitting yourself.
Have a plan when attending events
It can be helpful to create an action plan before going to social events. Some people find that setting a timer to attend for only a certain length of time or having a preplanned reason for leaving can help ease anxiety. It’s important to schedule some personal recovery time afterward, particularly if you find socialization very draining.
Get enough rest
It’s easy to stay up late during days off, but being overtired may worsen anxiety symptoms. Make sure to get regular sleep and plan your schedule accordingly.
Spend time with friends
Whether it’s a holiday TTRPG campaign or with friends on an online game, it’s very important to spend time with supportive people and to be part of a community where you feel accepted for being yourself. Many gamers find that interacting with other players gives them a greater feeling of connectedness. Gaming with others can be a great way to avoid the feelings of holiday loneliness and help with anxiety.

The most important tip for dealing with holiday anxiety is to take care of yourself. It’s important to give yourself time to unwind and support your needs, especially during times of heightened stress. This self-care is essential to help you enjoy the holiday season.

May you enjoy the sights, the smells, the sounds of a beautiful holiday season. Here is wishing Santa delivers all that you hope for and that every treasure chest you find is full of super rare items. Merry Gaming and Happy New Year!

Author:

Laurie Trueblood is a writer and life coach that enjoys fantasy, science, psychology, and everything nerdy. As the founder of Adventures to Authenticity, her mission is to help others level up and become the best versions of themselves.