More Merry, Less Stress: Tips to Managing Holiday Stress

The holidays can be a time of year we all look forward to, filled with family gatherings, festive meals, and meaningful traditions. Although, for many, the holidays also bring a spike in stress levels. From financial pressures to busy schedules, these months can feel overwhelming, leaving our physical and mental health to suffer. According to the American Psychological Association, nearly 38% of people report an increase in stress during the holiday season, citing issues with finances, gift-giving and family dynamics.  

Stress can take a toll on your body, disrupting sleep, weakening your immune system and causing headaches, muscle tension, and digestive problems. Knowing how to manage holiday stress effectively can help us not only protect our health, avoid seasonal colds and flu, but also allow us to enjoy this special time of year.  

Here are some practical tips and strategies for navigating holiday stress: 

1. Get Balanced: 

Seeking balance is important year-round, especially during the holiday season. It is important to prioritize a healthy diet, regular exercise and adequate sleep. Making time to check in with yourself is key to ensuring you do not take on more than you can handle. Schedule blocks during your time for self-care activities like meditation, taking a walk, or sitting on the couch and enjoying a holiday film. 

Tip: List your holiday priorities and focus on those that truly matter to you, rather than trying to do it all. Aiming for a balanced approach can significantly reduce holiday stress.  

2. Plan Ahead to Avoid Last-Minute Stress: 

Holiday errands, shopping, and meal prep can become overwhelming when left to the last minute. Holiday parties, unexpected illnesses, and shipping delays can all add unexpected kinks to your day. Setting a budget before gift shopping can help avoid check-out stress. Additionally, planning home gifts or experiences and setting reasonable expectations can help you manage last-minute sticker shock.  

Avoid accepting every invitation and hanging out with people who might make you tense. Be realistic with your to-do list, cutting out the “should” and instead focus on the “must”. Give yourself permission to enjoy and indulge in the season’s joys. 

If you are traveling, consider traveling during off-peak times to avoid crowds and long lines. If possible, opt for a direct flight, even if that means traveling further to the airport. As always, preparing your packing list and packing well ahead of time will avoid any last-minute stressors. Set your expectations for long lines, delays, and large crowds.  

Tip: Setting expectations is important to eliminate holiday stress. Planning ahead – whether it is meal prepping, gift buying, or travel – will help avoid any last-minute stressors. Recognizing that holidays are stressful and stressful things are bound to happen will help manage your expectations and keep your focus on the joys of the holiday.  

3. Get Quality Sleep 

Sleep often suffers during the holidays, whether from late-night festivities or an increase in stress levels. While skipping a few hours of sleep may not seem like much, poor sleep can amplify stress and reduce the body’s immunity to fight off winter colds and flus. The National Institutes of Health suggests that adults need 7 to 9 hours of sleep for optimal health and stress management.  

It is important to stick to daily routines, especially bedtime routines for both adults and children during the holiday season. Utilize the magic of the holidays to help create a relaxing bedtime routine. Turn the lights down and enjoy the cozy glow of the Christmas tree before bed. Use this time to turn off electronic devices and engage in mindfulness.  

Tip: Create a sleep-friendly holiday by sticking to a consistent sleep schedule, limiting caffeine and alcohol consumption, and engaging in relaxing pre-bedtime activities like reading a holiday book or basking in the glow of a Christmas tree.  

While holiday stress is common, there are many ways to manage it and make the holiday season enjoyable. By staying balanced, planning ahead and focusing on quality sleep, you can navigate the holiday season in a way that is calm and joyful. After all, the best gift you can give yourself – and others – is a healthy and happy holiday season.  

Want to better handle stress any time of the year? We're here to help. Learn more about Behavioral Health services here or call us at 337.480.7800  to make an appointment. 

Sources: American Psychological Association (APA): "Holiday Stress Statistics," APA.org, Cleveland Clinic: "The Health Impact of Stress," ClevelandClinic.org, National Institutes of Health (NIH): "Why Sleep Matters," NIH.gov