Holiday stress is the anxiety and pressure that come with the season's expectations, traditions, and tasks.
The holiday season is often called the most wonderful time of the year — but for many, it can actually be the most stressful time of year. The good news? There are ways to cope with holiday stress and anxiety.
Holiday stress is the anxiety and pressure that come with the season's expectations, traditions, and tasks. Stress affects both your mind and body — and the holidays can amplify that.
Holiday stressors, like endless to-do lists, travel challenges, and the pressures of hosting can all contribute to stress levels.
Holiday and Christmas stress can stem from anything from a fear of flying to social anxiety to navigating tricky family dynamics.
Whatever it is, your feelings are totally valid. Luckily, with some strategies, things can feel more manageable.
Ahead, we’ll explore the effects of holiday stress. Then, we’ll dive into some practical coping strategies to help you handle the season. You’ve got this.
When you’re stressed, your body automatically shifts into ”fight-or-flight” mode. This is your body’s natural response to a perceived threat or major stressor — but it’s not always useful in our modern, everyday lives.
During this response, your body releases hormones that prepare you to either fight or escape by:
Making you more alert and sharpening your senses
Raising your heart rate and speeding up your breathing
Giving you a burst of energy
Over time, the emotional and physical effects of stress can interfere with daily life and negatively impact your health.
Stress can show up in your mental health in the following ways:
Anxiousness and getting stuck in negative thought spirals
Not being able to concentrate
Feeling irritable or exhausted
Depression and sadness
Risk-taking behaviors
Physical symptoms of stress may manifest as:
Insomnia and other sleep issues
Muscle tension, jaw clenching, or shaking
Dizziness
Chest pain or tightness and other unexplained aches and pains
A weakened immune system
Elevated blood pressure or racing heart
Digestive problems and appetite changes
Developing coping strategies to manage these symptoms of holiday stress is vital for maintaining overall well-being all year long.
It might be dealing with intrusive questions about your weight, relationships, or career choices — or sitting through a relative’s rant at the dinner table. Financial stress from gift-giving or the sheer volume of people at family gatherings can also contribute.
At its core, anxiety is rooted in excessive fear and worry — whether it’s worrying about uncomfortable situations or feeling like your safety is threatened.
While it’s hard to completely avoid these stressors — the same way you can’t avoid seasonal affective disorder (SAD) by trying to stop the seasons — there are some ways to cope with it.
So, how do you reduce the stress and anxiety that crops up around the holidays? There are quite a few ways to reduce and restrain those anxious feelings, even if stressors do pop up.
Let’s be honest: You might not get everything you want done before the new year. There simply might not be enough hours in the day. And you know what? That’s okay.
Accepting this reality can actually be a huge relief. It frees you from the pressure of trying to do it all, and it gives you the power to decide what truly matters most.
At the end of the day, the holidays are about what feels best for you, not about checking off every single box on a never-ending to-do list.
It’s tough, but one of the best things you can do for your winter holiday or Christmas stress is to accept that things will go wrong — and be okay with it.
We can’t control other people, no matter how much we wish we could. There might be arguments, a winter storm can mess with your schedule, and yes, things don’t always go according to plan.
Trying to prevent everything that could cause anxiety is like trying to control the weather — it’s just not possible, no matter how prepared you are. Instead, you can expect it, work on accepting it, and practice ways to manage it when it does show up.
While seeing everyone’s festive photos on social media can be nice, it can also lead to doom-scrolling or comparisons that increase stress.
It might be time for a little break if you find yourself getting caught up in what others are doing. If looking at pictures of other people’s parties makes you feel sad — don’t do it. If trying to replicate an influencer’s holiday tablescape causes you nothing but stress — look away!
Consider limiting screen time or even taking a full break from social media. It’s amazing how much more present and less overwhelmed you can feel when you step away from the constant flow of posts and perceived holiday perfection.
This small step can help you focus on what truly matters this season: you, your well-being, and the people you love.
Coping with holiday stress should really be more of a proactive process than a reactive one. Instead, you need a plan — and some rules for yourself.
Read on for six stress management tips.
Healthy exercise, sleep, eating, and hydration habits are all critical to fighting off stress.
Exercise, in particular, can help alleviate emotional distress. It reduces stress hormone levels (cortisol, in particular) and increases the production of endorphins (mood-boosting brain chemicals).
Any form of movement can help reduce stress, so choose an exercise you enjoy. Even a brisk 20-minute walk can make a difference.
As for what to eat, try sticking to whole foods that nourish your mind and body. Think lean proteins, whole fruits, veggies, and whole grains.
When you’re feeling overwhelmed, meditation might be just the thing to help you find some calm. One study found that just six weeks of mindfulness-based therapy — a form of meditation— helped reduce stress, anxiety, and even depression.
Guided meditation can be especially helpful because it helps you tune in to your thoughts and physical sensations in a gentle, non-judgmental way. The more you practice mindfulness, the better you become at noticing when stress or anxiety is creeping in and learning how to respond in a more relaxed, effective way.
It’s not about stopping your thoughts but rather becoming more aware of them and finding a sense of peace, even in the middle of holiday chaos.
One of the most common stressors during the holidays is often dealing with uncomfortable topics you’d rather keep private. It could be anything from relationship questions to unsolicited advice about your career or personal life.
Setting clear boundaries with friends and family can make a huge difference.
Dr. Daniel Lieberman, senior vice president of mental health at Hims and Hers says, “Setting boundaries doesn’t have to be confrontational. In fact, if done empathetically, it can even strengthen relationships.”
He says the best conversational pivots start by acknowledging the person’s concerns for you come from a place of love. When setting boundaries at holiday parties, Dr. Lieberman suggests trying something like:
“I know you worry about me, but I’m not comfortable talking about it right now. I’d love to hear how your kids are doing instead.”
It may take some time to get comfortable with it, but the more you practice, the more you’ll feel in control of the situation. Over time, it may lead to a positive shift in family dynamics.
If you’d like more tips on how to set those boundaries, check out our full guide to setting boundaries with family.
The holidays often come with a lot of pressure to please everyone, attend every holiday party, and give everyone else what they need. But a little “me time” is one of the best gifts you can give yourself.
Prioritize self-care by planning ahead and marking off that time as ”busy” — because you deserve it. Holiday self-care doesn’t have to be a big, extravagant escape. Sometimes, a brisk walk outside, listening to your favorite music or podcast, spending time alone, or watching a comforting movie is all you need to recharge.
It’s a simple but powerful way to refresh your mind and body so you can show up for the people you love without feeling completely drained. Remember, practicing self-care during the holidays isn’t selfish — it’s essential.
Whether your schedule is jam-packed or you’re feeling a little lonely this season, helping out your community can be a balm for holiday stress.
Volunteering during the holidays is a wonderful way to shift your perspective and connect with others.
Helping others can remind you of what really matters, helping you feel grounded amid holiday stress, hustle, and bustle. Even just a small act of kindness can have a big impact — on both the people you’re helping and on how you feel during the season.
Deep breathing is one of the quickest and easiest ways to reset. Taking just a few minutes to focus on your breath can help calm your nervous system and bring you back to the present moment.
How so? When you’re stressed, your breath tends to become shallow and quick, which only adds to the tension. Conversely, deep breathing activates the body’s relaxation response, helping lower your heart rate and ease anxiety.
There are a few different techniques, but the basic idea is to inhale deeply through your nose, hold for a few seconds, and exhale slowly. Doing this a few times can help you feel grounded and re-energized — ideal when holiday pressure starts to build.
When life gets stressful, many of us reach for things that make us feel better in the moment but worse in the long run. While the specifics can differ for everyone, the underlying desires are often the same — escape, distraction, comfort.
Unlike healthy coping mechanisms, like meditation and exercise, unhealthy coping mechanisms have no long-term benefits. Instead, they typically lead to increased stress, guilt, and dysfunction.
Unhealthy holiday coping mechanisms may include:
Drinking too much or too often
Using or abusing other substances (nicotine, cannabis, narcotics)
Eating too much or too little
Excessive spending or gambling
Leaning into toxic relationships
Keep an eye out for these behaviors and make an effort to replace them with healthy activities.
If you find that you’re unable to stop, even when you want to, take it as a sign to reach out for help in the new year — whether from a professional or a loved one.
It’s crucial to manage stress for your long-term mental and physical well-being. So, how do you know when to get help? When stress:
Consistently interferes with daily life
Makes you avoid necessary responsibilities
Is persistent and omnipresent
Impacts other family members or loved ones
When holiday stress is taking this kind of toll, or if you sense it might be linked to a mental health condition like depression or anxiety, it might be time to seek professional help.
A mental health professional can help you address underlying stressors. And in some cases, they may talk to you about the option of depression or anxiety medications.
The festive season can be a magical time, but it can also bring its own set of challenges — especially when it comes to managing holiday stress.
By setting realistic expectations, carving out ”me time,” and practicing stress-relief strategies like meditation, deep breathing, and physical activity, you can manage the pressure more effectively. It’s about finding balance and making sure you take care of yourself to truly enjoy the season.
The goal with these holiday stress tips isn’t perfection — it’s finding peace in the chaos.
If stress starts to feel unmanageable or begins affecting your daily life, it’s important to seek support. Whether that means looking into talk therapy or meeting with a mental health professional to discuss medication options, your mental and physical health should always come first.
Above all, be kind to yourself. By recognizing your limits and reaching out for help when needed, you can navigate the season with more peace and less pressure.
If you’re interested in medication as part of your mental health plan, you can start by doing a free online assessment on our psychiatry platform.
This article is for informational purposes only and does not constitute medical advice. The information contained herein is not a substitute for and should never be relied upon for professional medical advice. Always talk to your doctor about the risks and benefits of any treatment. Learn more about our editorial standards here.