Managing Holiday Stress: 5 Holistic Tips to Stay Healthy During The Holidays

Dec 9

The holiday season is a whirlwind of joy, connection, and—let’s face it—stress. Between endless to-do lists, financial pressures, and the constant hustle to make everything “perfect,” managing holiday stress can feel like an impossible task. It’s no wonder so many of us feel completely drained by the time the festivities are over. If you’re juggling work, family, and the expectation to keep the holiday spirit alive, it’s easy to feel burned out.

For millennials especially, the weight of these demands can be overwhelming. Whether it’s the pressure to find meaningful gifts on a tight budget, the struggle to balance social obligations, or simply maintaining a work-life balance in an already demanding world, holiday stress and mental health often go hand in hand. The good news? It doesn’t have to be this way.

Managing holiday stress naturally isn’t about eliminating the challenges—it’s about learning to navigate them in ways that restore your energy, ease your mind, and help you truly enjoy the season. In this post, we’ll explore five holistic tips for holiday stress relief, from tackling post-meal sluggishness to creating peaceful moments and finding balance through moderation.

By the end of this post, you’ll have practical, actionable strategies to reclaim the joy of the season and leave behind the frazzled, fatigued feeling that often accompanies it.

What Is Holiday Stress?

Let’s be real: the holidays are a time of joy, but they can also feel like an emotional rollercoaster. For many, what should be a season of celebration becomes a perfect storm of anxiety, exhaustion, and overwhelm. This phenomenon is what we call holiday stress—and it’s something most of us experience to varying degrees.

So, what exactly is holiday stress? It’s the mental and physical strain triggered by the unique challenges of the season. Think of it as your body and mind waving the white flag when faced with packed schedules, financial pressures, family dynamics, and high expectations (hello, Pinterest-perfect holiday décor). While a little stress is natural, too much of it can wreak havoc on your well-being, creating a direct link between holiday stress and mental health.

Symptoms of Holiday Stress and Overwhelm

Holiday stress doesn’t always announce itself loudly. It often sneaks up in subtle but draining ways, leaving you feeling disconnected and depleted. Here’s how to spot it:

Physical Symptoms

Upset stomach or digestive issues
Rapid heart rate or palpitations
Muscle aches or stiffness
Jaw clenching or teeth grinding
Increased susceptibility to colds or illness
Fluctuations in appetite (eating too much or too little)
Frequent headaches or migraines

Emotional Symptoms

Overwhelm or feeling emotionally drained
Difficulty concentrating or making decisions
Guilt or self-doubt about not meeting expectations
Mood swings or sudden emotional outbursts
A sense of dread or hopelessness
Feeling disconnected or detached from others
Heightened sensitivity to criticism or rejection

Behavioral Symptoms

Increased use of alcohol, caffeine, or substances to cope
Overcommitting to tasks and feeling overburdened
Neglecting self-care routines
Avoiding responsibilities or putting them off until the last minute
Impulsive spending or overindulging in holiday shopping
Snapping or lashing out at loved ones
Fidgeting, pacing, or other nervous habits

Recognizing these symptoms is crucial. Once you can identify how holiday stress manifests for you, it becomes easier to take actionable steps toward holiday stress relief.

The Impact on Holiday Stress and Mental Health

Unchecked holiday stress doesn’t just affect your mood—it can spill over into other areas of your life, like sleep, relationships, and even productivity. The pressure to “do it all” can lead to chronic fatigue and emotional burnout, making it harder to fully enjoy the season. The key to managing holiday stress is acknowledging these challenges and addressing them with care.

Here’s a Challenge for You: Reflect on how holiday stress has impacted you in the past. Write down one symptom—whether it’s physical, emotional, or behavioral—and consider how it might be influencing your mental health this season. Awareness is the first step toward meaningful change, and with that, you’re already moving toward a calmer, happier holiday.

You’ve got this! Let’s work together to make this holiday season one of balance and joy.

What Causes Holiday Stress?

Holiday stress doesn’t come out of nowhere. It’s the result of a buildup of unique demands, expectations, and pressures that converge during this time of year. These stressors don’t just affect your mood—they can have a profound impact on body AND mind, leaving you feeling overwhelmed and disconnected. Let’s break down some of the most common culprits and explore actionable ways to manage them.

1. Financial Pressures

The holidays can wreak havoc on your budget. Gift-giving, holiday travel, and party planning can feel like an endless drain on your wallet. For millennials already juggling student loans, rent, and daily expenses, these extra costs can intensify feelings of stress and even guilt.

Simple Fix: Create a holiday budget that feels manageable. Focus on thoughtful, meaningful gifts rather than expensive ones. Homemade items, shared experiences, or heartfelt notes can be just as impactful. When you set realistic expectations for spending, you’ll enjoy the season without unnecessary financial strain.

2. Packed Schedules

From office parties to family gatherings and last-minute shopping trips, the holiday calendar can become an unrelenting marathon. If you’re already struggling to balance work, social commitments, and self-care, the additional obligations can leave you feeling like there’s no time to breathe.

Simple Fix: Be intentional with your schedule to avoid burnout. Say yes to events that bring you joy and politely decline those that feel like obligations. Protecting your time and energy is a key part of managing holiday stress and ensuring you stay present for the moments that matter most.

3. Family Dynamics

While the holidays are a time for connection, spending extended periods with family can stir up unresolved tensions or conflict. Difficult relationships or unmet expectations can make gatherings more stressful than enjoyable.

Simple Fix: Set emotional boundaries with family members. If a conversation becomes triggering, give yourself permission to step away. A quick walk, a deep breath, or even a moment of mindfulness can help you reset and approach the situation with clarity. This strategy can make a big difference in achieving holiday stress relief.

4. Societal and Cultural Expectations

The holidays often come with an unspoken pressure to create a picture-perfect experience. From meticulously decorated homes to Instagram-worthy parties, societal expectations can leave us feeling like we’re falling short. Social media amplifies this pressure, making it seem like everyone else has it all figured out.

Simple Fix: Focus on what brings you and your loved ones genuine happiness. The holidays are about connection, gratitude, and creating memories—not perfection. If social media comparisons add to your stress, consider taking a break or limiting your screen time. This can do wonders for both managing holiday stress and protecting your mental health.

The root causes of holiday stress often stem from a combination of these factors. While some stressors are unavoidable, many can be addressed with a thoughtful and intentional approach. By recognizing your triggers and making small adjustments, you can take control of your holiday experience.

TO DO: Take five minutes today to identify your top holiday stressors. Write them down and brainstorm one small step you can take to reduce their impact. Share your biggest holiday stressor in the comments, and let’s work together to turn the holidays into a season of peace and joy.

5 Holistic Tips for Holiday Stress Relief

Now that we’ve identified the culprits behind holiday stress, let’s dive into actionable ways to tackle it head-on. These five holistic tips will not only help you achieve holiday stress relief, but also allow you to fully enjoy the magic of the season. Each of these tips is practical, easy to implement, and tailored to help you feel more present and less overwhelmed.

1. Support Digestion with Enzymes

The holidays are synonymous with indulgent meals—rich desserts, savory meats, and all the festive dishes we love. While delicious, these heavy meals can leave you feeling overly full, sluggish, or dealing with dreaded “meat sweats.” This is where digestive enzymes come in. These natural supplements help your body break down proteins, fats, and carbs more efficiently, reducing bloating and discomfort. By supporting your digestion, you can enjoy your favorite foods without the unpleasant aftermath.

Simple Fix: Take a digestive enzyme supplement right before large meals. Look for a blend that includes:

Protease and HCL (to digest proteins)
Lipase (to digest fats)
Amylase (to digest carbs)

Supporting digestion with enzymes is an excellent way to manage holiday stress caused by mealtime discomfort, giving you one less thing to stress about.

2. Schedule Time for Yourself

It’s easy to lose yourself in the holiday hustle. Between shopping, decorating, and attending events, you might feel like there’s no room to breathe. However, scheduling intentional alone time is essential for maintaining your mental health. Studies show that healthy doses of solitude can lower stress hormones, reduce inflammation, and improve overall well-being. Even just 15 minutes of quiet can help you reset and approach the season with a clearer mind.

Simple Fix: Add “me time” to your calendar, just as you would any other commitment. Use this time for:

Take a 15-minute walk outside to clear your mind and get fresh air.
Set a daily reminder to practice deep breathing exercises for five minutes.
Listen to your favorite calming playlist or soothing instrumental music.
Schedule a 20-minute power nap to recharge during busy days.
Use aromatherapy by diffusing essential oils like lavender or eucalyptus while relaxing.
Dedicate one evening a week to a screen-free activity, like reading a book or doing a puzzle.
Block out time to enjoy a warm bath with Epsom salts and calming scents.

This practice not only provides much-needed rest but also supports holiday stress and mental health by giving you a moment to decompress.

3. Prioritize Sleep

When the holiday season ramps up, sleep often takes a backseat. Late-night parties, last-minute gift wrapping, and the pressure to “get everything done” can leave you feeling exhausted. Unfortunately, lack of sleep can amplify stress, make you irritable, and even weaken your immune system. Prioritizing rest is one of the simplest yet most effective ways to achieve holiday stress relief.

Simple Fix: Create a calming bedtime ritual to improve sleep quality. Here’s a suggestion:

Set a consistent bedtime, even on weekends, to regulate your sleep cycle.
Take a warm bath infused with calming essential oils like lavender before bed.
Limit caffeine and alcohol in the late afternoon and evening.
Write down your next day’s to-do list to clear your mind of lingering worries.
Keep your bedroom cool, dark, and free of distractions for optimal sleep.
Use a white noise machine or calming sounds to create a peaceful sleep environment.

These small adjustments can help you wake up refreshed and better equipped to handle the season’s demands.

4. Slow Down and Be Present

During the holidays, we often move through activities at lightning speed—rushing through meals, multitasking during gatherings, and barely pausing to enjoy the moment. This frantic pace contributes to feelings of overwhelm and disconnect. Slowing down helps you savor the season and connect more deeply with loved ones.

Simple Fix: At your next holiday event, try the following:

Eat Slowly: Take small bites, savor each flavor, and allow yourself to fully enjoy your meal without distractions.
Engage Fully: Put your phone on silent or leave it in another room to focus on the people around you.
Be Mindful: Pause to notice the details—the glow of holiday lights, the scent of seasonal spices, or the warmth of a loved one's laughter.
Set Realistic Expectations: Instead of cramming multiple activities into one day, prioritize the ones that truly bring you joy.
Take a Breather: Step outside for a moment of fresh air or sit quietly in a corner to center yourself if the event feels overwhelming.
Celebrate Small Wins: Acknowledge what went well in your day, even if it’s something as simple as enjoying a heartfelt conversation.
Practice Gratitude: Reflect on what you’re thankful for in the present moment, either mentally or by jotting it down.

By being present, you’ll find that the holidays become more meaningful and less stressful. Slowing down is a powerful tool for managing holiday stress.

5. Practice Moderation with the 80/20 Rule

The holidays can bring an “all-or-nothing” mindset. You might feel like you have to indulge in everything or abstain entirely to stay on track. The 80/20 rule offers a more balanced approach: allow yourself indulgences 20% of the time while focusing on nutrient-dense, healthy habits the other 80%. This creates space to enjoy the season without guilt or overindulgence.

Simple Fix: At meals, aim to:

Balance Your Plate: Fill most of your plate with nutrient-rich options like vegetables, lean proteins, and whole grains. Leave space for a small portion of your favorite holiday dish or dessert.
Mind Your Portions: Enjoy indulgent foods in smaller amounts to fully appreciate their flavor without overdoing it.
Savor Each Bite: Eat treats slowly and mindfully, focusing on the texture and taste to increase satisfaction.
Plan Ahead: If you know you’ll indulge at a holiday dinner, stick to nutrient-dense meals earlier in the day.
Stay Hydrated: Drink plenty of water, especially when enjoying salty or sugary foods, to support digestion and curb overindulgence.
Avoid “Cheat Day” Mentality: Remember that one meal won’t make or break your progress—moderation is key to enjoying guilt-free indulgences.
Celebrate Non-Food Joys: Shift some of the focus away from food by emphasizing connection, activities, or traditions that bring you happiness.

Moderation and balance are key to managing holiday stress caused by overeating or guilt, making the holidays less stressful and more enjoyable.

Read More: Reducing Inflammation With Food

By incorporating these holistic tips into your holiday routine, you’ll find yourself feeling more energized, present, and at peace. Each step is designed to make the season less overwhelming and more joyful.

The holiday season doesn’t have to feel like a marathon of stress and exhaustion. By taking a proactive, holistic approach to managing holiday stress, you can shift your focus back to what truly matters—connection, gratitude, and the joy of the moment. The five tips we’ve explored—digestive enzymes, scheduling alone time, prioritizing sleep, slowing down, and practicing moderation—are simple yet powerful ways to reclaim your peace during this busy time.

Which tip resonates most with you? Try one today and share your experience in the comments below. Let’s make this holiday season your calmest and happiest yet!

Here’s to a stress-free and truly magical holiday season—cheers to you!