11 Tips for Managing Holiday Stress This Season
Key takeaways:
Many holiday expectations, from traveling to visit family to finding the perfect gift, can boost stress and anxiety levels.
Effective ways to manage stress this season include setting boundaries, practicing mindfulness, and creating a budget.
Prolonged or chronic stress can cause serious mental health or physical health problems, such as headaches, digestive issues, and sleep troubles.
Table of contents
It’s normal to feel antsy during the holiday season each year. There’s a lot going on, from office parties and family gatherings to financial challenges and time constraints. You may also be concerned about catching the flu, COVID-19, or another respiratory illness.
Stress is a natural response to these pressures. While a little stress can prompt you to make necessary changes in your life, too much stress can break down your physical and mental health. That’s why it’s important to manage stress throughout the holidays.
Tips for holiday stress management
We’ve gathered strategies to help you manage stress over the holiday season. Here are 11 tips.
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1. Set priorities
Holiday commitments can have you bouncing from one activity to the next. Think about what’s important to you, whether it’s going to your nephew’s school play or spending a Saturday baking cookies for coworkers. Prioritize your time and say no to plans that make you feel too stretched. Make sure to schedule downtime for rest and sleep.
2. Be flexible
Sometimes life doesn’t go as planned. Your travel plans may crumble, or a gift you want to order may be out of stock. Be ready to switch gears and cut yourself some slack if something doesn’t work out.
3. Stick to a budget
Do you tend to overspend during the holidays or worry about your finances come January? So do many U.S. adults. Use these tips to create a holiday spending strategy:
Be realistic about what you can afford.
Remember hidden costs, such as drinks with coworkers or food while traveling.
Make a commitment to not go into debt.
Shop early to find the best deals.
Go in on gifts with other family members.
Use your credit card points.
4. Set boundaries
Sometimes you need to say “no” to situations that trigger you or increase stress in your life. So think about setting holiday boundaries. It’s OK to not attend a party with people who have hurt you or to say no to hosting the family this year. Embrace the people and situations that make you feel safe and comfortable. Kindly decline any scenarios that upset your well-being, or modify scenarios to reduce stress and increase comfort.
5. Practice mindfulness
Mindfulness is a valuable tool, especially at this time of year. You can use mindfulness techniques such as meditation, muscle relaxation, or yoga to calm your mind. Even listening to a meditation app in the car can help you get recentered.
And don’t forget to be mindful when you experience moments of joy during the holiday season. Notice the smell of the pine tree or the big smile on your child’s face during celebrations. Being mindful of the things you love about the holidays can also help buffer the extra stress.
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More strategies to reduce stress: Learn how to reduce stressors and practice relaxation strategies to decrease your overall stress.
6. Stay active
Make time for daily exercise. Whether you walk through a mall, swim in an indoor pool, or practice tai chi in your living room, exercise may release endorphins that can reduce your stress levels.
7. Eat well and moderate alcohol
It’s OK to gobble up a few holiday cookies or an extra serving of mashed potatoes. But keep an eye on maintaining a balanced diet. Even though it’s hard this time of year, aim to eat plenty of fruit, vegetables, whole grains, and omega-3 fatty acids.
Also keep an eye on how much alcohol you drink. Alcohol can be a common feature of holiday gatherings. Before you attend a gathering, think about strategies you can use to reduce how much you drink.
8. Practice deep breathing
Breathing exercises can calm your mind and body during very stressful days. Try these while sitting at your desk or driving from one event to the next:
4-7-8 breathing: Breathe in for 4 counts, hold your breath for 7 counts, exhale for 8 counts.
Wave breathing: Breathe in and out at a pace similar to the rhythm of ocean waves.
Pursed-lip breathing: Breathe in through your nose, then breathe out twice as long through your mouth with pursed lips.
9. Express gratitude
Writing down the people and things you’re grateful for can go a long way toward managing stress. Think about sending thank-you notes to people you appreciate or starting a gratitude journal. Focusing on what you’re thankful for can help you balance out stress over the holidays.
10. Spend time outside
Spending time in nature is linked to many mental health benefits, including stress relief. Even if it’s chilly outside, try to spend at least a few minutes each day absorbing sunlight and breathing fresh air. If you can, take a walk in a park or the woods to get a dose of nature.
11. Get extra support
Even though it’s a busy time of year, some people struggle with feelings of loneliness. Sharing your thoughts and feelings with a trusted friend or family member might help shake off some of the weight. You can also search for community events or gatherings, support groups, or therapy.
Why are the holidays so stressful?
The holiday season can usher in a whirlwind of activities and expectations. If your heart races at the thought of one more party, gift, or family gathering, you’re not alone.
Factors that contribute to holiday stress include:
Difficult relationships with family members
Extra expenses
Expectations and traditions
Travel
Deadlines
Too much to do, too little time
Aiming for perfection
Gift giving
Why is stress management so important?
A little stress isn’t necessarily bad. It’s your body’s way of telling you something’s off and needs attention. But too much stress can have debilitating effects on your physical and mental health.
Stress management during the holidays can help you:
Lower your risk for chronic conditions, such as heart disease
Curb depression and anxiety
Improve your sleep
Control migraines
Boost concentration
Strengthen relationships
When should you get help for holiday stress?
If you’re feeling like it’s all too much, consider a talk with your primary care provider or a mental health therapist. They may be able to help you pinpoint your triggers and provide treatment options.
Signs that you may want to talk with a healthcare professional include:
You’re not handling everyday tasks well.
You’ve tried to manage your stress, but it’s not getting better.
You’re unable to enjoy any part of the holidays.
You’ve gone for days without sleeping or sleeping well.
You’ve started isolating yourself or calling in sick from activities.
Your mind won’t stop racing.
You still feel stressed after the holidays.
Frequently asked questions
About 40% of people say the holidays are stressful and nearly 90% say something always causes them stress during the holidays. The biggest stressor is spending too much money or not having enough money to spend, followed by finding the right gifts. Many people also find that they have too much to do during the holiday season.
With all the family gatherings and socializing, people tend to eat more food and drink more alcohol than usual during the holidays. One survey found that most people have trouble eating healthy, exercising regularly, and getting enough sleep during the holiday season. Try not to worry too much though, as you can get back on track after the holidays.
For people who have experienced trauma, the holidays can be a challenging time. The holidays can trigger people in different ways. For some, it can remind them of stressful or abusive events that occurred during the holidays. It can force people to be with relatives who have mistreated them or to face unhealthy family dynamics. For others, it can trigger feelings of loneliness or sadness.
The bottom line
Stress is a normal part of life. But for some people, it seems to ramp up over the holidays. There are things you can do to manage stress, such as prioritizing your time, setting boundaries with family, and creating a holiday spending budget. If you find yourself feeling worse as the season progresses, you may want to talk with a mental health therapist. They can work through your triggers with you and recommend coping strategies.
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References
American Heart Association. (2023). New survey: 79% of survey respondents overlook their health needs during the holidays; find the holidays more stressful than tax season.
American Lung Association. (2024). Breathing exercises.
American Psychiatric Association. (2022). Seven ways to cope with holiday stress.
American Psychiatric Association. (2023). Even a joyous holiday season can cause stress for most Americans.
Hoyt, B. (2020). 9 tips to help ease your holiday spending stress. American Psychological Association.
Kerman, S. (2017). The holiday season: Joy, love & loneliness. AARP.
Milnes, D. (2024). MoneyGeek survey: Holiday spending regrets are on the rise after Americans wracked up debt using credit cards and BNPL. Moneygeek.
Mind. (n.d.). Stress.
Morris, S. (2021). 10 ways to handle trauma triggers during the holiday season. CPTSD Foundation.
National Alliance on Mental Health. (n.d.). Maintaining mental health during the holiday season.
National Alliance on Mental Illness. (n.d.). The impact of gratitude on mental health.
Office of Disease Prevention and Health Promotion. (2021). Physical activity is good for the mind and the body. Office of the Assistant Secretary for Health.
Office of Disease Prevention and Health Promotion. (2024). Manage stress. Office of the Assistant Secretary for Health.
TherapistAid. (n.d.). Gratitude journal.
University of Southern California Suzanne Dworak-Peck School of Social Work. (2018). Why stress management is important: Self-care tips that anyone can put into practice.
For additional resources or to connect with mental health services in your area, call SAMHSA’s National Helpline at 1-800-662-4357. For immediate assistance, call the National Suicide Prevention Lifeline at 988, or text HOME to 741-741 to reach the Crisis Text Line.
