It’s that time of year when holiday stress is at its peak. Are you feeling the holiday anxiety? According to the American Psychological Association, nearly 90% of people report higher stress during the holiday season. Between financial stress, family dynamics, and more social commitments, this magical time of year can take a toll on physical and mental health. Let’s talk about some ways you can handle holiday stress, feel balanced, and enjoy this season – you deserve it! These proven strategies will help you feel replenished instead of depleted, especially when life gets crazy.
Sources of Holiday Stress
The holidays are “supposed” to be a time of joy and good cheer, so why is stress at an all-time high during this time of year? Here are some of the top causes of holiday stress (perhaps you can relate!).
- Financial Strain: The cost of gifts, decorations, and celebrations can be overwhelming.
- Time Management: The pressure to juggle shopping, cooking, and party planning along with regular daily responsibilities.
- Family Dynamics: Complicated relationships and potential conflicts with family members.
- Social Anxiety: Increased social interactions and gatherings can be stressful for those with social anxiety.
- Loneliness: Spending the holidays alone or away from family can lead to feelings of isolation.
- Past Trauma: Anticipatory anxiety stemming from difficult past holiday experiences or losses.
- Overcommitment: The pressure to attend multiple events and gatherings during the holiday season.
- Expectations: The societal pressure to have the “perfect” holiday experience can create stress.
- Crowds and Travel: Navigating busy stores and travel plans can add to feelings of overwhelm.
- Lack of Support: Feeling unsupported or lacking social connections during the holidays can amplify stress.
8 Ways To Handle Holiday Stress
Set realistic expectations with your time, money, and energy
Overextending yourself financially, energetically, or from a time perspective is a common source of stress and burnout. To navigate the holiday season without feeling overwhelmed, start by setting realistic goals. Create a budget for gifts, celebrations, travel, etc. Schedule time for yourself and the highest priority holiday gatherings, and then say no to the rest. It’s okay to decline invitations or requests that do not serve your overall well-being. Saying no can be liberating and enable you to focus on what truly matters to you (more time to cozy up on the couch and watch your favorite holiday movie!).
Keep the habits that help you feel grounded
Your daily routines will likely look different during this season (and that is okay!), but decide on a few non-negotiable healthy habits that help you stay grounded. For me, I prioritize moving my body everyday (this doubles as much-needed alone time) and getting plenty of sleep. For you, it might be eating a balanced breakfast, meditating, or something else. These little touchstones restore your energy.
Give yourself grace if food and movement look different
With altered schedules and an abundance of fun foods, your food and physical activity routines may get thrown off (sugar cookies for breakfast, anyone??). Remind yourself that a short break from your routines is inevitable, and you can get back to your normal routine after the festivities subside. Give yourself permission to fully enjoy your favorite holiday foods and build a snowman instead of going for a run. At the same time, it’s also okay to keep certain food boundaries that are important to you (something I teach in my Plant-based Intuitive Eating Program) like eating only vegan foods or avoiding alcohol.
Connect with others
This piece of advice might sound counterintuitive for a time of year that is typically maxed out on social time. When I say “others”, I don’t mean acquaintances or challenging relatives. I mean take time to connect with people who make you feel fully seen and supported. Spending time with family and friends that fill your cup fosters a true sense of connection that helps build up your resilience. And resilience is a powerful tool when life feels challenging – it will help you handle holiday stress better.
Get involved in activities you enjoy (bonus points if they draw on creativity)
This one might also sound counterintuitive given that your schedule is likely very busy this time of year! I remember several years ago during this time of year, I signed up for a watercolor class. It was nice to have that time set aside for myself to do something I enjoyed. If you need a smaller time commitment, you could start a new book and set aside time to read every day or convince your family to try a new activity like ice skating or snowshoeing. It can feel very rejuvenating and empowering to prioritize yourself in that way. Find something that is a manageable time commitment for you and don’t wait until the new year to prioritize yourself.
Find healthy ways to relax during the holiday season
We often claim that we are so busy and we don’t have time to slow down or relax. Yet, the average American spends over 4 hours a day on their phone and almost 4 hours a day watching TV. Clearly we are unconsciously searching for ways to unplug and relax – we’re just not being very intentional about it. While it’s okay to occasionally use phones or TV for a brain break, those types of activities have a tipping point. They can easily start to add to our stress instead of reduce it.
So, what are other ways you can intentionally integrate moments of relaxation into your day or week? A walk, a bath, baking, quality time with a friend, yoga, or a cup of tea and a book. These simple activities can go a long way towards helping manage your emotional wellness.
Take up journaling
Journaling is a powerful way to reduce stress and foster a positive outlook. You can, of course, journal about stressors. You can also journal about what you’re grateful for in life. Keep it simple: make a bulleted list of what’s on your mind before bed. If you start a gratitude journal, start your day with a list of 3 things you feel grateful for.
Shift your perspective on holiday stress
We have some power to shape our own reality through our perspective. When you constantly search situations for imperfections, then the imperfections are what you’ll see. Alternatively, if you look for what’s going well, then the good parts will stand out. By focusing on the good, you start to see your life as more abundant.
If it isn’t natural for you to see the glass half full, don’t worry. With practice, it will eventually become automatic. Choosing a positive perspective does NOT mean that you ignore what’s not working. It simply means that even in difficult moments, you choose to find the good: lessons learned or people in your life who support you.
Your emotional wellness is so worth your effort and energy, especially during busy times. These strategies will help you handle holiday stress like a pro, and find more enjoyment and relaxation during the holidays.
BTW, you might also like…
Easy strategies for how to be yourself in social situations, my best tips for hitting the reset button when you feel triggered (hello, family gatherings!), and my all-time favorite holiday potluck dish: Pomegranate Guacamole.
