How to Manage Stress During the Holiday Season

Keep the holiday season joyful with these stress-busting tips.

You're not alone if you experience higher stress levels during the holiday season. One study found that 77 percent of respondents had difficulty relaxing during the holidays and felt more stressed.[1] In addition, 88 percent of respondents identified the holidays as the most stressful time of the year.

While some level of stress might be unavoidable, you can take control of holiday stress this year by preparing yourself for what to expect and mapping out strategies to mitigate likely stressors. No matter your plans, stay happy and healthy this holiday season with these tips to help manage stress during the holiday season.

Why Is the Holiday Season So Stressful?

The holiday season is supposed to be joyful, but it can be a source of stress for many. For some, grief or the loss of loved ones might feel top of mind during the holidays. For others, family time can be stressful or unpleasant. Travel logistics, gift planning and shopping, and expectations of cooking and hosting can all add up, running up credit card receipts and adding even more errands and to-dos to the roster. Seasonal affective disorder and flu season only add additional complications to the mix. So it's no surprise that the holiday season is stressful—but with planning and intention, it can be managed.

Physical Effects of Stress

In the short term, you might notice stress because of changes in your body, mood, or behavior. Stress can cause physical effects like headaches, fatigue, bloating, and sleep problems.[2] In addition, it can cause irritability, anxiety, restlessness, a lack of motivation, or sadness. Some people might try to manage stress with alcohol or by eating more or less than usual. Stress might also result in social withdrawal or reduced exercise. Over time, stress can lead to more severe health problems, like high blood pressure, heart disease, and diabetes.[3]

8 Tips for Managing Stress Throughout the Holiday Season

1. Plan ahead. Uncertainty causes stress, including stress hormones that can take a toll on the body.[4] [5] The holiday season is often filled with logistics—will you travel? Will you see your family? Which family members, and for how long? What will you need to cook? All these questions and the uncertainty of not knowing what to expect is a surefire recipe for consistent stress. Instead, set aside specific days to tackle the details. If you're hosting, plan out a day for shopping and another day for baking. Figure out what you can prep before day-of festivities. Having a game plan will help you visualize what the coming days and weeks will look like and tell your body that it doesn't need to stay on high alert.
2. Stick to a budget. Unsurprisingly, holiday-related spending is a leading stressor. In one survey, nearly 70 percent of respondents expected holiday spending to worsen their stress levels.[6] Take control of financial anxiety by planning a reasonable budget—and then stick to it. Think about ways to get creative with gifting: from passing along heirlooms to making hand-made presents or planning a day filled with quality time.
3. Get a good night's sleep. With so many social activities, an often-packed schedule, and a never-ending list of to-dos, sleep might be the last thing on your mind. But prioritizing a restful night of sleep has never been more important. It can be challenging for your body to shut down while it's experiencing a change in routine—for instance, if you're traveling or staying in a relative's home—so think about how you can bring elements of your pre-bed rituals even when you're on the go.[7] For instance, if you always sleep with a white noise machine, bring that with you to keep your sleep routine consistent and help your body know when it's time to wind down.
4. Eat a balanced diet. The holidays are often filled with indulgence, from holiday cookies to rich foods and alcohol. That can cause mental and physical stress to the body—and you might feel as energetic or healthy as a result. Eating lots of sugar can trigger feelings of sadness, irritability, or worry while weakening your body's ability to respond to stress.[8] [9] You should still enjoy your favorite holiday treats; just make sure to incorporate fiber, protein, and some fruits and veggies in all the colors of the rainbow. Turn it into a family-friendly challenge to create a festive, healthy snack or meal!
5. Get some exercise. Exercise is an essential part of long-term health—just 15 minutes a day can increase lifespan by three years—but it's a great way to stay on top of holiday stress, too.[10] Exercise helps your body hit pause on immediate stressors, shifting its focus to repetitive, rhythmic motions. It also increases your brain's production of endorphins, feel-good chemicals that promote a feeling of wellness and relaxation.[11] You don't have to do a Turkey Trot, if that feels like too much—even just going for a short brisk walk is a great way to fit exercise into the holiday routine.
6. Prioritize your mental health. For many people, the holiday season is filled with obligations, but keeping yourself front and center is essential. What does it look like to prioritize your mental health during the holiday season? It's different for everyone. Maybe it's setting boundaries around time commitments or time spent with certain individuals. Maybe it's remembering that no holiday celebration is ever perfect, no matter what friends or family share on social media.
7. Find time for self-care. Amidst packed schedules, make sure you allot time for fun! For example, treat yourself to an at-home spa evening. Or bake some festive holiday treats with little ones for a fun activity that the whole family can enjoy. Fun activities can take your mind off stressors, help the body lower its heart rate and stress levels, and improve mood.[12]
8. Focus on what's most important. The holiday season can be overwhelming, with tasks, expectations, and obligations to juggle. But try to remember what counts: your loved ones, your health, and the joyful moments that you have the privilege of experiencing. If the gifts and fancy dinners feel like too much, don't be afraid to scale back or adjust your plans. The best part of the holiday season is spending time with loved ones, whoever that may be, and appreciating what you have.

Whatever your plans may be this holiday season, take steps to get ahead of the stress. With these tips, you can take control of your holiday plans, reduce stress, and make the most of a happy, healthy holiday season.

References:

[1] https://studyfinds.org/jingle-bell-crock-88-of-americans-feel-the-holiday-season-is-most-stressful-time-of-year/

[2] https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress-symptoms/art-20050987

[3] https://www.apa.org/topics/stress/body

[4] https://www.sciencedirect.com/science/article/pii/S0301008217300369

[5] https://www.health.harvard.edu/staying-healthy/understanding-the-stress-response

[6] https://www.beyondfinance.com/newsroom/beyond-finance-2022-holiday-financial-stress-survey/

[7] https://healthysleep.med.harvard.edu/need-sleep/what-can-you-do/good-sleep-habits

[8] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6627391/

[9] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4787559/

[10] https://www.health.harvard.edu/heart-health/exercise-15-minutes-a-day-ups-lifespan-by-3-years

[11] https://www.healthline.com/health/heart-disease/exercise-stress-relief

[12] https://news.ucmerced.edu/news/2015/relax-benefits-leisure-go-beyond-moment