“This is the one day in the year where that individual as a person can be honored and they can see themselves as having their special day,” said Dr. Doherty. He started Birthdays Without Pressure, an informal group of parents and professionals in St. Paul, Minn., who examine ways to reduce the stress, financial burden and excess associated with children’s birthday parties. “In an individualistic culture like ours, that’s a big deal.”

Of course, not all birthdays will feel the same for you. Some years, you might be more enthusiastic about throwing a party or organizing an outing with loved ones. Other years you might feel dread over an impending age or pressure to enjoy the day. Here are some alternative — joyous, even — ways to approach the planning.

Think about the gathering, not the event

Priya Parker thinks more people should shift their thinking when it comes to planning their birthday celebration. The author of “The Art of Gathering: How We Meet and Why it Matters” cautions us to not be so focused on the event (a dinner party at a trendy restaurant, an informal meet-up at a neighborhood bar). Instead, we should identify a need we have in our life and who can help us fulfill it.

“When you invite specific people to come and address a real need that you have, that’s actually a courageous act because it’s vulnerable,” the author said. “One, you’re saying ‘I need help.’ But two, you’re saying ‘and you can help me.’”

If you’re craving adventure on your birthday, invite the daredevils in your life to join you for, say, a skydiving class. Not only will your birthday plans be more meaningful to you, but your guests will feel honored you thought of them to help you celebrate.