Tips for Managing Holiday Stress

The holiday season is often portrayed as a time of joy, celebration, and togetherness—but for many people, it’s also one of the most stressful times of the year. Between financial pressures, social obligations, family dynamics, and year-end work deadlines, it’s easy to feel overwhelmed instead of uplifted.

The good news: with a few practical strategies, you can navigate the season with more calm, intention, and even genuine enjoyment. Here are evidence-informed tips for managing holiday stress.

1. Recognize the Signs of Holiday Stress

Before you can manage stress, it helps to recognize how it shows up for you. Common signs include:

Irritability or feeling “on edge”
Trouble sleeping or feeling constantly tired
Overeating or loss of appetite
Headaches, muscle tension, or stomach issues
Difficulty concentrating or making decisions

Research shows that stress can intensify around major holidays due to social expectations, financial strain, and changes in routine. Some surveys suggest that a significant portion of adults report heightened stress levels during the holiday season compared to other times of the year.

When you notice these signs early, you can intervene before stress spirals into burnout or conflict.

2. Set Realistic Expectations

A lot of holiday stress comes from trying to meet unrealistic standards—perfect meals, perfect gifts, perfect family moments. Social media can amplify this pressure by constantly showing curated, idealized images of the season.

Try reframing your expectations:

Aim for “good enough,” not perfect. A slightly messy house or store-bought dessert does not ruin the holiday.
Focus on meaning, not performance. Ask yourself: What actually matters most to me this season? Quality time? Rest? Spiritual reflection?
Communicate openly. If certain traditions or plans feel overwhelming, talk with family or friends about simplifying them.

Psychologists note that rigid expectations are strongly linked to distress, while flexible thinking and self-compassion can protect mental health during stressful times.

3. Create (and Protect) a Holiday Budget

Money is one of the biggest holiday stressors. Gifts, travel, events, and special meals add up quickly—and debt-related stress can linger long after the decorations are put away.

To reduce financial anxiety:

Set a clear spending limit. Decide in advance how much you can realistically afford for gifts, travel, and entertainment—and write it down.
Use a list and stick to it. Plan gifts by person and price range instead of buying on impulse.
Explore alternatives. Consider gift exchanges, homemade gifts, shared experiences, or family agreements to limit or skip gift-giving.
Avoid relying on credit cards. When possible, pay with cash or debit to stay grounded in what you can afford.

Financial stress is closely tied to mental health, and studies show that people who plan and budget feel more in control and less anxious about holiday expenses.

4. Protect Your Sleep and Basic Routines

During the holidays, schedules often get disrupted by late-night gatherings, travel, and extra responsibilities. While some flexibility is normal, consistently sacrificing sleep and daily routines can make stress much harder to manage.

Simple but powerful habits:

Maintain a consistent sleep schedule as much as possible, even on weekends.
Don’t skip meals or rely solely on sugary snacks; swings in blood sugar can affect mood and energy.
Limit alcohol and caffeine, both of which can worsen anxiety and disrupt sleep.

Research consistently shows that adequate sleep and regular routines support emotional regulation, decision-making, and overall stress resilience.

5. Move Your Body (Even a Little)

Physical activity is one of the most effective, accessible stress-management tools available. Exercise releases endorphins, improves mood, and reduces anxiety—even in small doses.

During the holidays, you may not have time for a full workout, but you can still:

Take a 10–15 minute walk after meals
Stretch in the morning or before bed
Dance to your favorite holiday playlist
Take the stairs instead of the elevator

Studies show that even brief bouts of moderate physical activity can improve mood and reduce stress symptoms.

6. Set Boundaries—With People and Commitments

The holidays can mean a flood of invitations, family obligations, and expectations. Saying “yes” to everything can quickly lead to exhaustion and resentment.

Healthy boundaries might look like:

Limiting the number of events you attend in a week
Leaving gatherings at a time that allows you to rest
Politely declining conversations that feel hostile or emotionally draining
Telling family members in advance what you can and cannot commit to

Mental health professionals emphasize that boundary-setting is not selfish—it’s essential for protecting your wellbeing and maintaining healthier relationships.

7. Plan Ahead for Difficult Emotions

The holidays can be especially hard if you’re dealing with grief, loneliness, family conflict, or major life changes. Instead of being caught off guard by difficult emotions, acknowledge them and plan supportive ways to cope.

Consider:

Honoring loved ones who have passed with a small ritual, such as lighting a candle or sharing memories.
Creating new traditions if old ones feel painful or no longer fit your current reality.
Scheduling time with supportive people—friends, community groups, faith communities, or colleagues.
Seeking professional support if feelings of sadness, anxiety, or hopelessness feel overwhelming or prolonged.

Research on grief and mental health shows that acknowledging emotions—rather than suppressing them—is key to healing and resilience.

8. Stay Connected, Not Just “Available”

Holiday gatherings don’t always equal true connection. It’s possible to be surrounded by people yet still feel isolated or unseen.

Try to create more meaningful moments by:

Having one-on-one conversations instead of only “working the room”
Asking deeper questions beyond “How’s work?”
Reaching out to someone who may be spending the holidays alone
Scheduling video calls with loved ones who are far away

Strong social connections are consistently linked to better mental and physical health and can buffer the effects of stress.

9. Practice Small, Daily Moments of Mindfulness

You don’t need an hour-long meditation practice to benefit from mindfulness. Short, simple grounding techniques can help you stay present and calm in the middle of holiday chaos.

Examples:

Three deep breaths before responding to a stressful email or conversation
Mindful eating during a holiday meal—pausing to really taste and enjoy your food
A five-minute break to step outside, feel the air, and reset between activities

Studies show that mindfulness practices, even in brief forms, can reduce stress, improve mood, and enhance overall well-being.

10. Give Yourself Permission to Rest and Enjoy

Many people move through the holidays on autopilot—checking tasks off a list rather than truly experiencing the season. Intentional rest and joy are not luxuries; they’re necessary for mental health.

Ask yourself:

What would make this season feel meaningful to me personally?
Where can I simplify, delegate, or say no?
What small joys can I intentionally create—music, walks, phone calls, quiet mornings, spiritual practices?

By aligning your time and energy with what matters most, the holidays become less about pressure and more about presence.

When to Seek Help

If your stress feels unmanageable, or you experience persistent sadness, hopelessness, or thoughts of self-harm, it’s important to reach out for help. A mental health professional, primary care provider, employee assistance program (EAP), or trusted community resource can offer support and tools tailored to your situation.

Final Thought

The holidays don’t have to be perfect to be meaningful. By setting realistic expectations, protecting your well-being, and focusing on connection over performance, you can move through the season with more calm, clarity, and genuine gratitude.

Sources

American Psychological Association – reports and surveys on holiday stress, financial pressure, and emotional well-being during the holidays.
Mayo Clinic – guidance on managing holiday stress, including boundaries, expectations, and self-care strategies.
National Institute of Mental Health – information on stress, mental health, and when to seek help.
Centers for Disease Control and Prevention – resources on sleep, physical activity, and mental health.
Harvard Health Publishing – articles on the benefits of mindfulness, exercise, and social connection for stress reduction.

Blog