Why Are The Holidays Stressful?
It is that time of year again where the holidays are upon us. Are you hosting a diner, or traveling to be with family? Maybe you have started shopping for that perfect gift, or are reading recipes to make the perfect meal. While the holiday season is often painted as “the most wonderful time of the year,” for many people it also brings elevated stress. A 2023 survey by the American Heart Association found that 63% of U.S. adults said the holiday season is more stressful than tax season, and 79% said they are so focused on caring for others that they neglect their own health. Even though holiday stress may be short lived, it has an impact on us. Elevated levels of the stress hormone cortisol are linked to increased risk of cardiovascular events. Recognizing this helps make the case for taking active steps to reduce stress before and during the holidays rather than waiting for after the holidays.
Key Strategies To Reduce Holiday Stress
1. Plan Ahead & Simplify
One of the biggest stress-triggers is the last-minute rush of tasks, shopping, events, and travel. According to the University of Florida’s Extension and the Mayo Clinic, taking a small amount of time now for planning can mean a big savings in time and stress in the future. Some strategies include:
- Make a list of tasks and deadlines (shopping, cards, gatherings) and spread them out over time.
- Prioritize the events or traditions that bring you joy, and skip or delegate the others.
- Set a realistic budget for gifts, food, and travel, and stick to it.
2. Maintain Healthy Habits: Sleep, Movement, Nutrition
When routines get disrupted (late nights, big meals, travel), stress mounts more easily. Experts recommend holding on to baseline habits. The American Heart Association states that the three most important things we can control in our everyday life are sleep, diet and exercise. How can we do this?
- Aim for consistent sleep and wake times as much as possible.
- Fit in short physical-activity breaks, such as walks, stretching, or favorite physical activities.
- Enjoy holiday food, but with reasonable portions, and include some colorful veggies or fruit.
- Stay hydrated and avoid excessive alcohol which can worsen mood and sleep.
3. Set Boundaries & Say “No”
Many people feel obligated to attend every event, buy every gift, host the perfect gathering, and that obligation can become a burden. Does this sound familiar? Setting firm boundaries helps. From vos.health, when we assertively say no to overcommitments we experience lower levels of burnout. Here are some ideas to consider.
- Choose ahead how many events you’ll attend and how much you’ll spend. Communicate that with others to set expectations.
- If hosting, ask others to contribute food, beverages, paper products, or even time for set up or clean up, to reduce the load.
- If gatherings are overly stressful, limit the time or propose a smaller event.
- Recognize that it’s okay to skip things and focus on what matters to you.
4. Take Time For Yourself & Manage Emotional Triggers
It’s easy to feel obligated to be “on” all the time, being happy, social, and festive; but emotional challenges (loss, family tensions, travel fatigue) can increase stress. According to the American Institute of Stress, 46% of Americans say they don’t get enough alone time during the holidays, even though 56% agree it is crucial for mental health. Here are some strategies to use.
- Block out short alone time periods. Even 5 to 15 minutes can help reset the nervous system.
- Recognize triggers (e.g., family conflict, grief, travel hassles) and create plans ahead.
- Use simple calming practices such as deep breathing, listening to soothing music, or short walks outdoors.
- If you feel persistently sad, anxious or overwhelmed, consider reaching out for professional help.
5. Cultivate Meaning, Gratitude And Connection
Beyond simply reducing stress, making the holidays meaningful can boost emotional resilience. Focusing on what is important rather than the “to-do list”, and practicing gratitude are potent for lowering anxiety. (Psychology Today) Consider some of these steps.
- Choose one or two traditions that really matter, rather than trying to do everything.
- Regularly reflect on things you are grateful for. Studies show gratitude practices can boost mood. (vos.health)
- Connect with supportive friends or family, and lean in when you need to talk, and offer support in return.
- Volunteer or give back, as this often shifts focus from negative to positive.
Final Thoughts
The holiday season brings opportunities for joy, connection and reflection, and it also brings stress! The good news is that many of the factors that drive holiday stress are manageable with planning, good habits and intention. By focusing on what you can control (your time, energy, commitments, self-care) and being realistic (about expectations, finances, traditions), you increase your chances of enjoying the season rather than merely enduring it. However, if you notice that during the holidays you are experiencing persistent sadness, heightened anxiety, irritability or trouble sleeping, physical symptoms that feel chronic, or an inability to enjoy activities, then it’s wise to reach out to your healthcare provider or a mental health professional. Remember, your holidays should be filled with more joy, fun, and less stress!!!
