How to manage gift-giving anxiety?


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Page last updated: 14/09/2022

How to manage gift-giving anxiety?

This blog answers: How to manage gift-giving anxiety? What is gift-giving anxiety? What is Anxiety? What are the signs and symptoms of anxiety? What are the causes of anxiety? What are some ways to manage anxiety? What are the therapy options for anxiety?

How to manage gift-giving anxiety?

Some tips to manage gift-giving anxiety are:

Pay attention to the monetary strain

Many individuals might experience gift-giving anxiety during times of festivals or various occasions due to financial concerns. Individuals battle between the conflict caused by spending too much and giving something that costs less.

However, individuals must not push themselves too hard to buy something that is out of their budget. It is usually the financial strain that might cause a sense of anxiety in individuals while giving a gift hence individuals must feel calm and relaxed about giving the gift.

Make a list

Another reason why individuals might experience gift-giving anxiety is the fear of missing out on individuals close to them. It is possible that during festive seasons individuals might miss out on some individuals due to a sense of hurry and panic.

In such situations, individuals must make a list of individuals to whom they want to deliver a gift before starting to look out for gifts this also helps them to make a financial budget for their festive season which might help to reduce the overall anxiety caused by gift-giving.

Take advice

Individuals might experience gift-giving anxiety when they are unsure about what they want to give their close ones. In such situations, it is best that individuals ask their mutual groups as to what they can possibly give them for a good gift. 

This gives individuals a sense of relief and reduces their anxiety that is caused by the anticipation of how the person is going to perceive the gift and whether they will like it.

Focus on the relationship

Many individuals focus on the quality and the quantity of the gift that they give to other individuals rather than focusing on the value of gifting their close ones. Individuals must try and understand that gifts are just possessions and can’t be more valuable than true relationships.

In true relationships, any kind of gift of any quality holds the same value. once individuals acknowledge this the amount of stress and anxiety that they experience might decrease drastically.

Stop being competitive

Many individuals experience gifting anxiety due to a sense of competition that they hold in their minds about giving gifts to their close ones in comparison to others. Individuals must acknowledge the fact that not all individuals share the same relationship with a particular person and not all individuals have the same personal challenges.

Hence individuals must stop being competitive while giving gifts which helps them to relax and calm down reducing the amount of anxiety that they experience.

How to manage gift-giving anxiety?

What is gift-giving anxiety?

Gift-giving anxiety can be considered as a form of social anxiety which affects people in different ways due to various triggers before giving a gift to another individual. Gift giving is extremely stressful for many individuals when there is pressure of time and money. Gift-giving anxiety can make an individual feel a high level of stress due to possibly judgment and approval of others.

What is Anxiety?

Problems and resulting stress are usually accompanied by some common emotions like confusion, feeling at the edge, a sense of helplessness, and recurrent negative thoughts which can collectively be seen as an individual experiencing what’s commonly called  Anxiety. 

Every human has their unique ways of dealing with these difficult situations and the following emotions, some try to adapt to the circumstances and find the best and most comfortable solution while others try to find an escape route for the same, in both cases the main aim is usually to get over the uncomfortable emotions of anxiety. 

What are the signs and symptoms of anxiety? 

Anxiety is characterized by a set of signs and symptoms such as:


  • Sweating
  • Difficulty in breathing
  • Shortness of breath
  • Sense of choking
  • Complaints of chest pain
  • Shaking or trembling
  • Nausea or vomiting
  • Dizziness or Lightheadedness
  • Fear of losing control over oneself and their environment
  • Fear of impending doom
  • Hot or cold flashes
  • Tingling or numbness
  • Increased heart rate

These symptoms vary in severity from person to person. However, it is noted that many people experience anxiety attacks that are not significantly displayed.

What are the causes of anxiety?

Anxiety often results from accumulated stress or overwhelming feelings. Some common causes of anxiety include.

  • Increased and challenging situations and demands in day-to-day life.
  • Major changes in family dynamics such as marriage, divorce, death of a loved one.
  • Strain interpersonal relationships
  • Intrapersonal conflicts
  • Ineffective coping mechanisms
  • Comorbid conditions both physical and mental
  • Chronic health conditions
  • Genetic factors
  • Changes in the brain region
  • Overdose of caffeine
  • Prolonged use of medications
  • Significant traumatic experiences in the past or recent times
  • Comorbid mental health conditions such as post-traumatic stress disorder or obsessive-compulsive disorder or any other phobias.

What are some ways to manage anxiety?

Identify and acknowledge the triggers

The most significant strategy that can be used to control one’s anxiety is by identifying and acknowledging those triggers.

Being able to recognize what makes an individual anxious makes them better equipped to take action.

Relaxation techniques

Even though anxiety can be bought under an individual’s control it cannot be predicted. In such situations, it is necessary that an individual actively carries out relaxation techniques.

These might include meditation, yoga, and deep breathing which helps to reduce the intensity of anxiety within a short period.


A key to reducing the frequency and intensity of anxiety attacks could be spending time with close family and friends.

The kind of emotional and practical support provided by these social and personal groups help the person feel connected and aid in distracting one’s mind from negative and recurring thoughts that lead to anxiety.

Apart from friends and families, individuals can also consider speaking to groups of people that are experiencing similar problems.

Set realistic goals

When an individual is feeling overwhelmed, setting goals and targets keeping in mind priorities can help resolve overwhelming feelings of fear or panic.

Setting goals provides structure and routine to an individual’s life reducing space for uncertainty which can be a major trigger for anxiety in many cases.

Take up new challenges

Apart from doing activities that an individual is usually fond of and has expertise in, trying new and challenging activities that put an individual outside their comfort zone in a healthy manner may help reduce the stress and anger temporarily.

Signing up for new activities also provides a path to meeting people with similar stories and concerns.

Lifestyle change

An individual’s lifestyle plays a major role in their experience of anxiety. An unhealthy and busy lifestyle usually leads to unhealthy eating, lack of exercise, lack of adequate sleep.

A combination of a well-set diet, exercise, and sleep can help to regulate an individual’s mood and equip them with a favorable coping mechanism.

These coping mechanisms in turn help to get control over once anxiety concerns in a more adaptable manner.

lack of proper diet, sleep, and exercise can make an individual sluggish, dependent, moody and vulnerable to anxiety attacks.

Making journal entries

Last but not least having a journal to write down how a person is feeling and thinking when they are anxious helps them to reflect upon their thoughts and feelings.

Putting down one’s thoughts and feelings onto a paper helps to provide a sense of temporary relief.

In the case of journal entry, a person does not even have to fear being judged by another person regarding their thoughts and feelings.

What are the therapy options for anxiety?

Cognitive-behavioral therapy

Cognitive-behavioral therapy helps an individual to control their anxiety by using strategies like relaxation and breathing. It works on the principles of replacing negative thoughts with positive ones.

Exposure therapy

Exposure therapy is a kind of therapy in which an individual is exposed to a particular stimulus that they usually fear or are anxious about in a graded order.

As and when the individual gets comfortable with the situation or stimulus introduced or exposed to them with each session, individuals get more comfortable with a real-life situation that might have otherwise been a source for triggering anxiety.

Group therapy


It is based on the principle that when an individual interacts with other people who are suffering from the same fears they might not feel left alone or isolated. Group therapy usually involves a group of individuals who are experiencing similar symptoms and problems.


Anxiety can also be treated with the help of medication prescribed by a health care professional.

Though medication alone cannot help in reducing persistent anxiety it can help in restoring a sense of control and bring temporary relief. 

Online therapy  

In cases where reaching out physically to a professional is impossible or discomforting an individual can opt to seek help through the online medium. 

In this, the therapy sessions are carried out one-to-one over a video or audio call. Some individuals also prefer interacting with the therapist through text as well due to various reasons. One of the most common is the fear of being judged by the therapist or some personal hesitation. 

Online therapy can help individuals to regulate some aspects of their anxiety that aids individuals in carrying out a stress-free life over time


Experiencing gift-giving anxiety is very common and natural amongst many individuals however if this anxiety ruins the value attached to giving gifts, then individuals must try and talk themselves out about what is causing their anxiety and how big can manage it effectively.

Frequently asked questions: How to manage gift-giving anxiety?

Why do people have gift-giving anxiety?

There are many factors that might cause gift-giving anxiety in individuals such as financial constraints, expectations, fatigue, commercialization, nature of the relationship, fear of being judged, fear of lack of approval, and closeness of another person.

Why does receiving gifts stress people out?

Receiving gifts might be stressful and comfortable for some individuals due to fear of intimacy.

What is the fear of opening gifts called?

The fear of opening gifts is called Doronophobia. Individuals who experience failure opening gifts hold a thought that gives insight maybe something threatening or undesirable.

Why do individuals have trouble accepting gifts?

Many individuals might have trouble accepting gifts due to various reasons such as betrayal, lack of self-worth, and a feeling of being a burden on others.