The holiday season is here—a time filled with twinkling lights, festive gatherings and cheer. But for many, the excitement comes bundled with holiday stress. Between the gift shopping, packed calendars, family and travel plans, and financial strain, it’s easy to feel overwhelmed.
In fact, data from the American Psychological Association shows that nearly nine in 10 (89%) Americans experience overwhelming feelings during the holiday season.
If holiday stress feels all too familiar, you’re not alone. In this article, you’ll find practical tips to help you manage stress and reclaim the joy of the season, so you can celebrate feeling refreshed and ready for the festivities.
Understanding holiday stress
Holiday stress is a common experience that can impact emotional, social, financial and mental well-being. During this time of year, expectations often run high, with pressure to create the “perfect” holiday experience by hosting gatherings, giving meaningful gifts, or upholding family traditions. For many, these expectations feel daunting and exhausting, leaving little room to truly enjoy the season.
Social dynamics also contribute to holiday stress. Some people may experience family tensions, while others feel pressure to attend numerous gatherings. Time spent with family and friends can be joyful, but for some, it can also stir up unresolved conflicts, creating an emotional strain. On the other hand, the holidays may remind people of loved ones who have passed or are no longer in their lives, amplifying feelings of loneliness, loss and sadness.
Financial strain is another significant source of holiday stress. The costs of gifts, travel and events can add up fast, putting pressure on budgets and causing worry about paying bills. Anxious feelings can build up, impacting mental well-being and making it harder to cope with other holiday demands.
Whether it’s balancing heavy emotions, managing family expectations, or staying within budget, holiday stress affects everyone differently. By recognizing and addressing these stressors ahead of time, you can help create a healthier, more balanced holiday experience.
How holiday stress affects mental health
Stress is how your body reacts to a change or challenge, and many different things can lead to it. When faced with holiday stressors, symptoms such as irritability, mood swings and difficulty concentrating may arise, affecting both mental and emotional well-being. Additionally, the Cleveland Clinic reports that stress can weaken the immune system, making you more susceptible to illnesses during a time when self-care is crucial.
To effectively manage holiday stress, it’s essential you understand how it affects your mental health. This awareness can help you take steps to prevent it from ruining your holiday experience.
6 tips for managing holiday stress
“During particularly busy or stressful times, it can be easy for routines and rituals to get disrupted, when in fact, these routines and rituals can be what helps us through these times,” shared Family Care Center’s South Denver Regional Director Candice Leimkuhler, MS, LPC.
She added, “Remember to maintain those activities that you know help keep you well, such as getting good sleep, eating nutritious meals, exercising and continuing any spiritual practices you have. Discipline with the basics can create stability during hectic times!”
Candice also offers these six tips to help manage holiday stress:
1. Set realistic expectations
One of the main contributors to holiday stress is the pressure to create the “perfect holiday.” Instead of aiming for perfection, set achievable goals and allow yourself to enjoy the season as it is. Let go of the need to meet unrealistic standards or family expectations. This approach can help you manage your stress and improve your mental health by reducing feelings of inadequacy.
2. Prioritize self-care
Amidst the hustle and bustle, self-care often takes a back seat. Dedicate time for rest, exercise, and relaxation. Activities like yoga, meditation, or a short walk can greatly reduce stress and help improve mental well-being.
Just take a few moments each day to breathe deeply and focus on what makes you happy. Remember, taking care of yourself is essential to managing holiday stress effectively.
3. Stick to a budget
Setting a budget can help you keep holiday spending in check. This way, you can enjoy the season without added worry, allowing you to focus on what truly matters, like creating meaningful memories with family and friends. Simply create a budget before you begin shopping or making travel plans. Decide how much you can afford to spend on gifts, travel and events, and do your best to stick to it.
You can also consider homemade gifts or setting up family gift exchanges to keep costs down. These solutions can help reduce financial stress, allowing you to enjoy the holidays without the worry of overspending.
Check out these 37 homemade gift ideas that are sure to make your spirits bright this holiday season.
4. Practice saying no
The holiday season is full of social events and family gatherings, but overcommitting can lead to burnout. Practice saying no when necessary to avoid spreading yourself too thin.
Remember, it’s okay to prioritize your needs. By learning to set boundaries, you can prevent holiday stress from getting the best of you.
5. Focus on gratitude and reflection
Shifting your focus to gratitude can help alleviate holiday stress and support your mental health during the holidays. Reflect on the positive aspects of the season rather than focusing on what might be missing or what could go wrong. Gratitude journaling is a helpful exercise; simply write down a few things you’re thankful for each day. This practice can enhance your mental health by promoting a positive mindset during the holidays.
6. Limit social media use
Social media can amplify holiday stress by encouraging comparisons. Limit your time on social platforms to avoid falling into the trap of comparing your experience to others.
Remember that people often share only the highlights of their lives, and what you see online is rarely the full picture. Focusing on your holiday experience can improve your mental health and reduce feelings of stress.
Managing holiday stress with Family Care Center
The holiday season doesn’t have to be a source of stress. By setting realistic expectations, practicing self-care and managing your finances, you can enjoy a happy holiday season.
However, if you feel like your stress or anxiety doesn’t seem to be improving, don’t hesitate to seek support. Talking to a therapist can provide you with effective tools to manage stress, anxiety, or depression.
At Family Care Center, we understand that the holidays can be particularly challenging, and our team is here to support you. We offer a range of mental health services tailored to your unique needs, whether you’re dealing with anxiety, depression, or overwhelming stress. Don’t hesitate to contact us to learn more about our services or to schedule an appointment.
Prioritizing your mental health is crucial, especially during this busy time of year. Let us help you navigate the holiday season with greater ease and joy.
