You may have never heard of Pre-Christmas Tension (TPN), but if you feel a mix of anxiety, pressure, and frustration at the end of every year, you might be experiencing this phenomenon.

TPN is a common feeling that affects many people in the weeks leading up to Christmas, particularly those who already deal with anxiety, depression, or panic disorder. In this article, we’ll explore what TPN is, why it happens, and, most importantly, how you can overcome it and reshape your perspective on the holiday season.

What Is Pre-Christmas Tension (TPN)?

TPN is a form of situational anxiety tied to the expectations and pressures of year-end festivities. It can be triggered by factors such as:

• The rush to buy presents.
• Organizing the house to host family gatherings.
• The pressure of preparing elaborate meals.
• The absence of these activities, which can lead to feelings of exclusion or emptiness.

Another factor that intensifies TPN is the sense of “closing a chapter.” As the year comes to an end, many people grapple with self-critical thoughts about unmet goals, leading to feelings of anguish and emotional discomfort.

This combination of circumstances makes the holiday season emotionally challenging for those who feel overwhelmed by expectations—whether external or internal.

How to Manage TPN?

The key to overcoming TPN is taking charge of your emotions. To help, I propose reinterpreting the acronym TPN with three practical steps that promote self-care and balance:

T – Trade Criticism for Accomplishments

Instead of focusing on what didn’t go as planned, take stock of the past year. What goals did you achieve? What significant moments defined your journey? Even small accomplishments deserve to be celebrated. This practice reinforces self-confidence and reduces self-criticism.

P – Practice Gratitude for Being Here

Cultivating gratitude can be a powerful antidote to anxiety. Remember, the simple fact that you’re alive and have the opportunity to experience a new year is, in itself, a privilege. Gratitude for future opportunities can transform your perspective on the present.

N – Navigate Your Purpose with Action

Set clear and realistic goals for the upcoming year. Ask yourself, “What truly matters to me?” Having a direction to guide your actions helps ease feelings of helplessness and brings focus to what’s within your control.

Celebrate Christmas with Ease

We can’t always achieve everything we planned, and that’s okay. Excessive pressure only heightens anxiety and prevents us from appreciating what truly matters: connections, shared moments, and the small joys that make Christmas special.

Tips for a Calmer Christmas:

1. Simplify: Don’t stress about perfect dinners, gifts, or decorations. Focus on what is meaningful to you and your family.
2. Set Boundaries: If you feel overwhelmed, don’t hesitate to say “no.” Respecting your limits is essential for protecting your mental health.
3. Practice Self-Care: Take time for yourself, whether it’s reading a book, going for a walk, or simply relaxing.

A Final Reflection: Redefining Christmas

As researcher Brené Brown said, “Perfection doesn’t exist. What makes moments special are their imperfections.”

This Christmas, allow yourself to celebrate what’s possible, without the pressure of meeting unrealistic expectations. Focus on what you have, what you’ve accomplished, and the people around you.

After all, the true spirit of Christmas isn’t found in presents or a perfect dinner but in valuing human connections, recognizing your victories, and embracing the present with gratitude and ease.

References:

1. Brown, B. (2012). Daring Greatly: How the Courage to Be Vulnerable Transforms the Way We Live, Love, Parent, and Lead.
2. Mind, R. (2019). “Understanding Seasonal Anxiety and How to Cope.” Journal of Psychological Well-Being.
3. Emmons, R. A., & McCullough, M. E. (2003). “Counting Blessings Versus Burdens: An Experimental Investigation of Gratitude and Subjective Well-Being.”