Birthday Anxiety (A 5 point guide

In this article, we will discuss birthday anxiety. We will look at why someone experiences birthday anxiety, we will first try and understand what is birthday anxiety? Who might experience birthday anxiety the most? And, how can someone beat birthday anxiety? Finally, we will answer a few FAQs based on the topic to get a better understanding of it. 

What is Birthday Anxiety? 

A lot of people find themselves very anxious around their birthday. They claim that they hate their birthday, this could be because they feel their growing older and might feel they haven’t accomplished anything in their life so far. It could be an unfriendly reminder that they haven’t reached their fullest potential or a sense that they should have done more by this age.

Many people who experience birthday anxiety end up feeling disappointed in themselves, as they have unrealistic expectations for their birthday and to be unable to reach it could lead them down an anxious spiral. 

Birthdays might remind a person of how few friends they have, this could clash with their elaborate birthday that could only be possible if there are many people invited. Not receiving many birthday wishes on Facebook wall or text on their phone could also contribute to their anxiety about the day.

Since expectations are high for the day, from both themselves and others around them, they feel their birthday should be filled with love and laughter but the opposite seems to happen, which makes the person feel more alone, especially on a day they want it most. People with birthday anxiety feel like no one cares about them.

There is also the pressures from society to celebrate birthdays with grandeur, as it’s seen in the movies, or by seeing other people’s Instagram pictures, one might feel the need to also keep a big celebration their birthday, but if they decide to spend their birthday alone or only with a few close friends it might feel not “good enough”

Lastly, it is noticed that as people get older the excitement for birthdays decreases, other people start to pay less attention to birthdays in general.

Who might experience birthday anxiety?

Birthday anxiety is usually experienced by people who don’t have many friends or family, this could be because there is no one to spend the day with, and the notion that states that birthdays should be celebrated with others become close to impossible, which leads to anxious feelings about birthdays. 

In families, dealing with anxiety can be difficult, check out the best anxiety books for parents and teens.

People who already struggle with anxiety may find birthdays even more stressful and anxious because there is always a question of who to invite, what to wear, where to celebrate, how to handle themselves in social situations, and what would others think, all these questions can most definitely increase their anxiety more.

Introverted people most likely would experience birthday anxiety, as they tend to feel more comfortable just spending time alone with themselves but might feel pressured to socialize with others during their birthday. 

Birthday anxiety can be experienced by people who have fake friends, even though they might have a lot of people around them, they might feel pressured to have the best birthday party in the fear to avoid harsh criticism, by the end of it they may even feel empty and sad inside because they spend their birthday with people who don’t genuinely care about them, rather than spending it with loved ones. 

Birthday anxiety is usually experienced by people with high expectations, and a long list of expectations not being met can lead to a spiral of anxiety.

How can someone beat birthday anxieties?  

The first thing to remember is that birthday anxiety is experienced by a lot of people, if you ever feel this way, know you are not alone. 

Birthdays are supposed to be about the person celebrating them, so be direct about how you want to spend the day, with whom you want to spend it, and where you want to go. 

Even if someone decides to have a small or a big celebration, it’s on them to plan out the day or to be able to verbalize it so others can try and reach that expectation for them.

Be direct about what they want as a present, others won’t always know what they like or want, so it’s better to just give ideas about what kind of gifts they want, to avoid awkward gift-receiving encounters.

Lastly, it’s always better to be compassionate, kind, and non-judgmental to oneself, it’s important to realize that it’s just a birthday and to not put too much pressure on the day. 

FAQs: Birthday Anxiety 

Why do birthdays make people anxious?

For some people, they don’t like being the center of attention, to receive gifts and have a fuss made, it can trigger a type of social anxiety, and also for people who worry about what others think or who hate being in the limelight, birthdays are the worst.

Why do birthdays make people feel uncomfortable?

One of the most common reasons why people feel uncomfortable on their birthday includes “Aging”. Birthdays remind them that they are aging another year. It’s the “official” day that they are one year older, even though the day before their birthday they feel virtually the same.

Why are birthdays so important?

A birthday is a momentous occasion to be commemorated just as a nation commemorates its birth or as an organization celebrates its founding. People celebrate birthdays as a chance to remember the day that a major event occurred, to give thanks, and reflect upon how they are still alive, and to celebrate the day they were born.

What to do when you hate your birthday?

Don’t over plan your day if you’re easily overwhelmed.
Set it and forget it. …
Appreciate the people who are thinking of you.
Think about the benefits of getting older.
Mark the occasion in a way that feels right to you.
Reflect on why you dislike your birthday.
Spend time with friends, family, or pets.

Is it normal to cry on your birthday?

It is sometimes called the birthday blues or birthday anxiety, and it’s often caused by fear of uncertainty or fear of aging. Softer terms like these can undermine the difficult reality many people experience. 


This article discussed birthday anxiety. We looked at why someone experiences birthday anxiety, we first and understood what is birthday anxiety, also, who might experience birthday anxiety the most. And also, how can someone beat birthday anxiety. 

It is very normal to feel overwhelmed about birthdays and if you experience birthday anxiety, there is help always available. If you have any more questions regarding this topic feel free to reach out to us.