How to Stop Worrying About Money This Christmas

Madeleine Seppelt
Dec 24, 2024
3 min read

The holidays are meant to be a time of joy and connection, but when money feels tight, it can bring extra pressure. If you’re feeling overwhelmed by financial stress, worrying about how to make everything perfect, or stuck in a cycle of “what ifs,” take a deep breath—you’re not alone, and it doesn’t have to stay this way.

Understanding what’s happening in your mind and body can help you break free from the negative loop and find a way forward, even during challenging times. Let’s explore what’s going on and how you can start shifting toward a more peaceful holiday season.

What You’re Feeling

Financial stress during the holidays can trigger overwhelming emotions like anxiety, guilt, and even shame. Your chest might feel tight, and your mind races with fears about letting people down or not being “enough.” These emotions are powerful and can cloud your ability to think clearly.

What You’re Thinking

Your mind gets stuck on negative “what ifs” or self-criticism, like:

“Why didn’t I plan better?”
“Everyone else seems to have it together—what’s wrong with me?”
“This will never get better.”

This is where rumination kicks in. Rumination is the habit of replaying the same worries and fears in your mind, like a broken record. It feels like you’re trying to solve the problem, but instead, you’re just amplifying it. The more you ruminate, the more overwhelming the problem seems, and the harder it becomes to take action.

What You’re Doing

This loop can leave you paralyzed or reactive:

Avoiding the problem by procrastinating on budgeting or gift planning.
Overcompensating by overspending to feel better in the moment, which deepens the stress later.
Snapping at loved ones or withdrawing because everything feels too much.

The Science Behind the Stress

Your brain is wired to react this way under pressure. Here’s what’s happening:

Amygdala: Fires off the stress alarm, amplifying fear and worry.
Hippocampus: Drags in negative memories to reinforce your stress.
Prefrontal Cortex: Gets overwhelmed, making it harder to think logically.
Reticular Activating System (RAS): Filters your focus to see only the negatives, like bills and setbacks.
Default Mode Network (DMN): Keeps you stuck in repetitive, self-critical thoughts.

When rumination takes over, these systems work together to trap you in the loop. The more you focus on the stress, the more your brain filters out anything positive, reinforcing the idea that there’s no way out.

How to Break the Loop

The good news? This cycle can be interrupted. Here’s how:

Calm Your Emotions: Practice deep breathing, mindfulness, or relaxation techniques to quiet the amygdala.
Shift Your Focus: Engage your RAS by focusing on small wins—like saving $5 or finding joy in non-material things.
Take Small Actions: Use your prefrontal cortex to solve one manageable piece of the problem, like setting a gift budget or brainstorming free ways to connect with loved ones.
Interrupt Rumination: Notice when your mind is stuck replaying the same worries. Redirect your attention by asking, “What’s one thing I can do right now to make things just a little better?”
Reframe Your Thoughts: Challenge negative self-talk. Instead of “I’m failing,” try “I’m doing my best with what I have.”

The Power of Awareness

Recognising this loop is the first step to breaking free. It’s not easy, but small shifts in focus, actions, and perspective can help you move forward, even during a tough holiday season.

You’ve got this—one small step at a time. Share your thoughts or save this post for when you need a reminder—you’re not alone in this.