Managing Stress During the Holidays
While the holiday season is often portrayed as a time of joy, togetherness, and celebration, it can also be one of the most stressful periods of the year. Financial pressures, family obligations, travel logistics, grief, and unrealistic expectations can significantly impact mental health. Managing stress during the holidays is not just about surviving the season—it’s about maintaining emotional well-being, physical health, and meaningful relationships during a time of heightened demands.
According to the American Psychological Association (APA), many Americans report increased levels of stress during the holiday season. Key contributors include financial strain, time constraints, commercialization, and family gatherings that may evoke conflict or loss (APA, 2006). For those experiencing loneliness or grief, the holidays can intensify feelings of isolation or sadness.
Moreover, the pressure to create “perfect” holiday experiences, fueled by social media and consumer culture, can lead to emotional exhaustion, burnout, and even holiday-related depression (Mayo Clinic, 2021).
Chronic stress, whether during the holidays or year-round, can have significant effects on the body. The APA notes that prolonged stress activates the body’s fight-or-flight response, releasing cortisol and other stress hormones that can suppress the immune system, elevate blood pressure, and disrupt sleep (APA, 2021).
A study published in the Journal of Psychosomatic Research found that stress and negative emotions during the holidays are correlated with increased risk of cardiovascular events, particularly around Christmas and New Year’s (Phillips, 2004).
The Benefits of Holiday Stress Management
Managing stress effectively during the holidays has broad benefits:
Improved mental and physical health
Better relationships with family and friends
Greater enjoyment and presence during celebrations
Reduced risk of burnout, anxiety, and seasonal depression
Research shows that mindfulness, realistic expectations, and self-care routines can significantly reduce holiday-related stress and enhance well-being (Kabat-Zinn, 1990; NIH, 2022).
Evidence-Based Strategies for Managing Holiday Stress
Set Realistic Expectations
Let go of the need for perfection. Accept that not everything will go as planned, and that’s okay. Psychologist Dr. Susan Albers emphasizes the value of focusing on connection over perfection (Cleveland Clinic, 2021).Practice Mindfulness and Gratitude
Taking a few moments each day to breathe deeply, meditate, or reflect on what you’re grateful for can shift your mindset and reduce stress responses (Kabat-Zinn, 1990).Stick to a Budget
Financial stress is a major holiday stressor. Setting a spending limit ahead of time can help avoid debt and reduce anxiety (APA, 2006).Prioritize Self-Care
Maintaining regular exercise, sleep, and nutrition routines can help regulate your mood and energy levels (Mayo Clinic, 2021).Say No When Needed
Overcommitting to social events and responsibilities can lead to burnout. Learn to say no without guilt to protect your time and energy.Seek Support
If feelings of sadness, grief, or anxiety are overwhelming, reaching out to a therapist or support group can provide valuable tools and emotional relief.
The holiday season can be a time of meaningful connection and joy, but only if we are mindful of our mental health needs. By practicing intentional stress management, we can navigate the holidays with greater resilience, deepen our relationships, and cultivate a sense of peace and purpose. Stress may be inevitable, but with the right strategies, suffering is not.
Works Cited
American Psychological Association. (2006). Holiday stress report. https://www.apa.org/news/press/releases/2006/12/holiday-stress
American Psychological Association. (2021). Stress effects on the body. https://www.apa.org/topics/stress/body
Cleveland Clinic. (2021). How To Handle Holiday Depression When It Hits Home. https://health.clevelandclinic.org/holiday-depression-and-stress
Kabat-Zinn, J. (1990). Full Catastrophe Living: Using the Wisdom of Your Body and Mind to Face Stress, Pain, and Illness. Delacorte Press.
Mayo Clinic. (2021). Stress, depression and the holidays: Tips for coping. https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress/art-20047544
National Institutes of Health. (2022). Seasonal Affective Disorder. https://www.nimh.nih.gov/health/publications/seasonal-affective-disorder
Phillips, D. P., Jarvinen, J. R., Abramson, I. S., & Phillips, R. R. (2004). Cardiac mortality is higher around Christmas and New Year's than at any other time: The holidays as a risk factor for death. Circulation, 110(25), 3781–3788.
Navigating the Holidays with Me
Holiday Chill Pill: How to Actually Enjoy the Season
Take a breath, relax, and and discover ways to find peace amidst the holiday hustle in our Holiday Chill Pill workshop. This special session is designed for anyone looking for ways to keep holiday stress away. This workshop will teach you practical and energetic ways to elevate and maintain your mood, helping you stay grounded, centered, and truly enjoy the season.
Event Highlights:
Meditation and Mindfulness Practices: Learn simple, effective techniques to stay present and grounded amidst the holiday rush.
Clarity on Your Holiday Desires: Gain insight into your true intentions for the season, focusing on what brings you genuine joy.
Tools to Create Peace: Discover how to use smudge, crystals, and even clothing to cultivate a peaceful and balanced internal and external environments.
Keeping Your Cool: Get practical tips for staying calm and collected in traffic, while shopping, and during any other holiday stressors.
What to Expect:
Tracy will guide you through grounding techniques, crystal energy work, and aromatherapy tips to help you find calm and keep your spirits high. Perfect for a little escape from the holiday rush, this class includes hands-on practices for staying cool and centered, even in the busiest season.