Holiday Anxiety? We can fix that!

The holidays are supposed to feel warm and joyful, yet for so many of us—athletes, parents, professionals, and humans—this season brings a strange blend of excitement and anxiety.

Reduced daylight shifts our circadian rhythm.Extra family or travel stress piles onto already full schedules.We feel more tired.More susceptible to getting sick.And yes, more anxious.

But anxiety itself isn’t “bad.”Anxiety is a signal—our brain’s way of trying to protect us.There is a productive version of anxiety that motivates us to prepare, take action, and stay aware.And there is the overwhelming kind that tips into rumination, fear spirals, tight chests, disrupted sleep, and emotional exhaustion.Part of our wellness journey—on the bike and off—is learning the difference.

Understanding Anxiety: The Helpful Side and the Harmful Side

Anxiety begins with a physiological alarm bell.Your brain notices a perceived threat—real or imagined—and activates your sympathetic nervous system.Your heart rate rises slightly.Your breath changes.Your attention narrows.This can help you prepare, focus, and stay sharp.

But when that alarm doesn’t shut off, it becomes chronic.That is when anxiety shifts from helpful to harmful.

Helpful anxiety feels like:– A gentle push to plan or prepare– A reminder that something matters to you– A sense of alertness without overwhelm

Harmful anxiety feels like:– Tightness in the chest or throat– A racing mind you can’t quiet– Emotional reactivity and irritability– Exhaustion, poor sleep, or digestive distress– Feeling “on edge” for no clear reason

One of the most empowering things we can do is simply recognize which version we’re experiencing.Awareness is the first step to taking back control.

What Anxiety Does to the Body

When anxiety becomes chronic, cortisol—the stress hormone—stays elevated longer than it should.Cortisol itself is not the enemy; it helps regulate energy, inflammation, and alertness.But too much, too often, drags us into overload.

Signs of cortisol over-activation include:– Waking up already tired– Craving sugar or comfort foods– Feeling wired but depleted– Trouble sleeping– Mood swings– Increased anxiety before workouts– Higher perceived exertion on the bike

As endurance athletes, we are especially sensitive to this.Our training load is already asking a lot from our hormonal system.Stacking holiday stress on top of that can push us into energy imbalance if we aren’t paying attention.

But the good news?Understanding this process gives us the power to intervene early, long before burnout arrives.

Reframing: The Most Underrated Tool for Stress and Mindset

Reframing is the mental skill of changing the story you tell yourself.It doesn’t mean ignoring stress or pretending everything is perfect. It means accepting reality—and then choosing a more helpful interpretation.

A perfect example from my own life:

I just moved into a new townhouse. At the same time… we’re renovating it. There are boxes everywhere, things out of place, noise, dust, and chaos. Typically, this would spike my anxiety—I crave order, routine, and organization. But I knew this season of chaos was inevitable. So instead of spiraling, I chose to acknowledge it and tell myself:

“This is temporary, and it’s OK to live in the mess for a while.”

That tiny inner reframe changed everything. My anxiety softened. My expectations stabilized. And my coping skills got stronger.

This is the same inner work we do on the bike. Feeling pressure about increasing FTP?Stressed about an upcoming event?Worried you're not progressing fast enough?

Reframe it.

“I am building, not rushing. “My body adapts on its own timeline. “Consistency matters more than perfection.”

Reframing shifts physiology. It lowers cortisol. It restores our ability to stay grounded, present, and capable.

Mindfulness and Inner Dialogue: The Foundation of Mental Training

Mindfulness isn’t sitting on a cushion or breathing incense. Mindfulness is catching yourself before the spiral.

Athletes who master this perform better, recover faster, and feel more stable through chaotic seasons. Why? Because they intercept the anxiety-thought loop before it hijacks their system.

Mindfulness looks like:– Pausing when you feel your chest tighten– Observing the negative thought instead of believing it– Naming the feeling (“I sense overwhelm”)– Replacing it with kindness (“I’m allowed to feel this. I’m safe. I’m OK.”)

Our nervous system responds instantly when we show ourselves compassion. The body softens. The mind widens. Perspective comes back online.

This is not mental weakness—this is psychological strength. This is the skill that allows endurance athletes to handle adversity, setbacks, and pressure with resilience.

Bringing It All Together: Your Inspiring Takeaways

Here are the truths I want everyone riding tomorrow to carry with them:

1. Anxiety is not a sign of failure. It is simply a signal. 2. Awareness is step one. Naming it gives you back control 3. Cortisol overload is real—but it is reversible with the presence and care. 4. Reframing is one of the strongest tools we have in athletics and life. 5. Self-compassion is not soft—it is performance psychology. 6. You are capable of riding through holiday stress with strength, clarity, and grace.

Your Mini Homework Assignment for the Week

1. Catch one anxious thought per day. Notice it without judgment. Name it.

2. Reframe it. Replace it with a phrase that feels supportive, not pressurized.

3. Practice a 10-second breath pause before your ride. Inhale for four. Hold for two.Exhale for four.

4. Write down one thing each day that is going right, no matter how small. This rewires the brain toward resilience and gratitude.