Christmas can be hard. For some people, it increases loneliness, grief, hopelessness and family tension, and the festive season has a way of turning ordinary concerns into urgent ones. Not because something terrible is guaranteed to happen, but because more is often at stake: money, time, family dynamics, travel and expectations.

A large study found a small but consistent dip in people’s wellbeing in the run-up to Christmas. One psychological process that often shows up under this pressure is worry.

It helps to separate worry from anxiety, because although they feel similar, they are not the same. Worry is mostly a thought process, often taking the form of “what if” questions such as “what if I don’t make everyone happy?” or “what if the cooking goes wrong?”. It tends to be negative and focused on the future.

Anxiety, by contrast, is the body’s threat system revving up. People may experience it as tension, dread, a racing heart or a churning stomach. But there is another part of worry that is particularly important. The issue is rarely the first “what if” thought. It is what happens next.

A psychological approach called metacognitive therapy focuses on the beliefs people hold about worrying itself.........

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