How to Manage Holiday Stress: Expert Tips to Enjoy the Season

For many, the holidays bring a mix of emotions: joy, excitement, gratitude, grief, and above all, stress. Between increased spending, navigating delicate family dynamics, hosting, and juggling a packed schedule (on top of your normal responsibilities), it’s easy to feel overwhelmed. It’s no wonder 89% of adults report experiencing increased stress during the holiday season,  according to a poll by the American Psychological Association.

Stress can also interfere with our health goals. It makes it easier for our healthy habits to slip, often leading to unhealthy lifestyle choices and holiday weight gain. In fact, research shows that the average American gains 1 to 2 pounds between Thanksgiving and New Year’s.

That said, you don’t have to let holiday stress hinder your health or stop you from enjoying the season. By prioritizing what is most important and setting healthy boundaries, it is possible to find calm amidst the chaos. In this article, we’ll cover essential wellness tips on how to manage holiday stress.

Managing holiday stress doesn’t mean aiming for perfection or controlling every aspect of the season. Instead, it’s about finding small, practical ways to reduce overwhelm while prioritizing your well-being. 

The following tips focus on mindfulness, maintaining your health routine, and setting boundaries to help you enjoy the holidays without losing sight of your goals. With these strategies, you can navigate the season with greater ease and create space for what truly matters—connection, joy, and self-care.

Between gift shopping, cooking, and holiday parties, it can be easy to get wrapped up in the stress of the season and lose focus on enjoying the present moment. Practicing mindfulness is a great way to center yourself and reduce stress quickly.

When feeling overwhelmed, take a minute to notice and label the sights, smells, and sounds around you. Doing so can help you get back to and appreciate the present. There are also websites and apps that provide guided meditations and mindfulness practices.

The holidays can disrupt your usual schedule and cause healthy habits to slip, leading to overwhelm and sometimes holiday weight gain. Even with a busy schedule, try to maintain your regular health appointments, eat intuitively, and exercise regularly.

It may seem like extra effort, but sticking to your self-care commitments will give you a good foundation to handle stress more effectively during the holiday season.

Stress and overwhelm often stem from setting unrealistic expectations for yourself. Take time to review your priorities and set manageable expectations this year. Instead of baking cookies or pie from scratch, consider buying pre-made cookie dough or bringing a store-bought pie for dessert. You can simplify decorating by choosing to display only a few of your favorite decorations this year.

You can’t be in two places at once, so it’s okay to say no to invitations that feel overwhelming. Instead of squeezing in multiple parties in one day, consider prioritizing the events that matter most to you.

If you have divorced parents or in-laws, offer to celebrate with one side on a different day to ensure that everyone has more time together and a more relaxed experience.

The holidays are a time for giving, but you don’t need to overextend yourself to care for others. Giving yourself a break is essential for your well-being and for avoiding burnout.

Whether it’s going for a walk, taking a nap, or reading a book, find moments throughout the day to decompress and recharge. By meeting your own needs, you can enjoy the season and give your best to those around you.

Family gatherings can be a place of conflicting perspectives, especially around sensitive topics like politics. Try your best to focus on finding common ground with your loved ones instead of discussing your differences. It’s okay to walk away from a conversation or set a boundary if you’re feeling overwhelmed.

The holidays are synonymous with delicious food and festive treats, but they can also lead to overindulgence, which may leave you feeling sluggish or stressed. The good news is you don’t have to deprive yourself to stay healthy! 

Instead, focus on mindful eating strategies to enjoy your favorite holiday dishes while maintaining balance:

Rather than sampling every dish at the table, choose a few of your all-time favorite holiday foods to savor. This way, you can fully enjoy what you love without feeling overwhelmed. Plus you can always bring home leftovers to try the other dishes you missed!

Take your time to eat and savor each bite, focusing on the flavors, textures, and smells of your food. This can help you feel more satisfied and less likely to overeat.

Dehydration can sometimes mimic hunger, so make sure you’re drinking plenty of water throughout the day. Alternating alcoholic drinks with water can also help you stay hydrated and feel your best.

Skipping meals to “save up” for a big holiday feast can backfire, leading to overeating. Instead, stick to balanced meals and snacks throughout the day to keep your energy and hunger in check.

If you overindulge, let go of guilt. One meal or treat won’t derail your health goals, and it’s more important to focus on the big picture of enjoying the holidays in a way that feels good to you.