Though filled with fun festivities and cherished traditions, the holiday season often leaves us overwhelmed and emotionally drained. Holidays are stressful, period. While there is no magic cure to making the holiday seasons completely stress-free, you can take head to a few practical methods for coping with holiday stressors.

Our goal is to help you implement these subtle strategies into your life and empower you to navigate the holiday season with peace, reclaiming the joy it should bring.

Holidays Are Stressful, Statistically

Acknowledging the existence of holiday stress — and its gravity — is the first step toward finding effective coping mechanisms. A Sleepopolis study revealed a staggering 66% of individuals experience heightened stress levels during holidays.

Emotional and financial strains, increased family expectations, and a busier schedule all contribute to feelings of overwhelm. Survey findings from the American Psychiatric Association support this, and the data is quite indicative of a world where the most “joyous” time of year is, in fact, not as joyful as we think.

• 46% of adults worry about affording holiday gifts.
• 47% of service workers and 54% of healthcare workers report increased stress levels.
• 47% of adults are more likely to miss family members during the holidays, reporting increased anxiety.
• 18-34-year-olds are most likely to report increased stress levels among all surveyed age brackets.

How Stress Manifests In the Body

Regardless of the source or cause, stress can manifest in the body in numerous ways:

1. Headaches: Stress can cause tension headaches, characterized by a constant dull or throbbing pain in the head.
2. Sleep Disturbances: Anxiety or stress can disrupt regular sleep patterns, leading to insomnia or restless sleep.
3. Digestive Issues: Chronic stress can result in digestive problems, such as stomachaches, indigestion, or even irritable bowel syndrome (IBS).
4. Muscle Tension: High stress can cause muscle tension, leading to discomfort, pain, or stiffness in various body areas, such as the neck, shoulders, or back.
5. Fatigue: Overwhelm can leave you feeling constantly tired or lacking energy, even after a good night’s sleep.
6. Weakened Immune System: Sustained stress weakens the immune system, making individuals more susceptible to colds, infections, or even prolonged recovery periods.
7. Skin Problems: Stress can contribute to various skin conditions like acne, eczema, psoriasis, or hives.
8. Increased Heart Rate: Excess cortisol brought on by stress leads to an increased heart rate and constricted blood vessels.
9. Rapid Breathing: Panic attacks brought on by stress or anxiety trigger rapid or shallow breathing, which can amplify feelings of anxiety or panic.
10. Mood Changes: Stress can manifest in the body through changes in mood, such as increased irritability, anger, anxiety, or even depressive feelings. These mood changes can affect daily functioning and quality of life.

4 Practical Tips for Coping With Holiday Stressors

So many things about the holidays are stressful. While you can’t control other people’s actions or reactions to stressors, you can do your best to manage your own.

1. Calm Thy Mind

In the midst of chaotic holiday shenanigans, finding solace in a calm and collected mindset becomes crucial. Allocating time for self-care activities, such as meditation or taking a peaceful stroll, helps center our thoughts and ease anxiety. By prioritizing self-care, we equip ourselves to better handle the inevitable challenges and pressures that arise during the holidays.

2. Set Boundaries, Even if Uncomfortable

While the spirit of giving encourages us to always say “Yes!” and meet everyone’s expectations, setting boundaries becomes indispensable for coping with holiday stressors.

No, setting boundaries isn’t comfortable, especially if you self-identify as a people pleaser or fear letting your loved ones down.

Yes, it is necessary to set those boundaries. Learning to respectfully decline invitations or requests that exceed our capabilities is not selfish but rather an essential act of self-preservation. By preserving our mental and physical energy, we can engage in the holidays with a renewed sense of purpose and joy.

3. Shift Your Perspective

Sometimes, a simple shift in perspective will make all the difference in how you experience the holidays. Practice a technique called reframing: shifting your mindset from a state of negative thinking to positive, hopeful, or expansive thinking. Instead of focusing solely on the external pressures and tasks at hand, you allow yourself to find opportunities or challenges in the situation.

Also, reflect on the deeper meanings associated with the holidays, such as love, gratitude, and togetherness. Redirecting your attention toward these values may allow you to find greater emotional balance.

4. Do Less, But Be Intentional About What You Do

In an era where multitasking is revered, we encourage you to do less — but focus on being more intentional. Let go of the notion that everything must be picture-perfect and that you must (figuratively) bake the cake, cut the slices, eat it, and then clean up, too.

You have permission to remove the traditions that don’t feel joyous anymore.

Instead, concentrate on a few meaningful activities that truly align with your values and ease your stress. Whether it involves decorating gingerbread houses with loved ones or donating time to a charitable cause, engaging in activities that hold personal significance will create a sense of purpose and fulfillment that lingers long after the holidays are gone.

Seek Professional Help

Yes, holidays are stressful, but never underestimate the power of seeking help during challenging times. If the burden becomes too heavy to bear alone, reach out to helplines or organizations specializing in stress management and mental wellness. If you live in the States, Find a Helpline lists tons of free stress hotlines you can call or text. We highly recommend keeping this on your radar — if not for you, for someone you love.