Handling Holiday Stress in Healthy Ways: Simple Tips That Actually Help
Holiday joy and pressure can coexist. Budgets, schedules, travel, and family dynamics keep your nervous system on alert. It’s normal to feel stretched. The goal isn’t a perfect season, it’s simple habits that lower stress and protect your energy.
Exercise regularly
The holidays can be stressful, so finding ways to keep your stress levels in check is important. One of the best ways to do this is to exercise regularly. Exercise helps reduce stress hormones in the body and release endorphins, which act as natural mood boosters. Regular exercise also helps to improve sleep quality and boost your energy levels to tackle the day ahead. Workout routines don’t have to be time-consuming or complicated. A simple thirty-minute walk daily is a great way to get your body moving and relieve some of the stress of the holiday season. Try this: schedule a 15-minute walk most days between tasks. If time is tight, do a three-minute movement snack: shoulder rolls, one brisk lap, gentle sway.
Get enough sleep
One of the most important things you can do to manage holiday stress is to get enough sleep. It’s easy to forget to take care of yourself when the holiday season is hectic, but getting enough restful sleep is essential for reducing stress. Ensure you get at least eight hours of sleep each night, and avoid late-night snacks and electronics before bed that can disrupt your sleep cycle. Try this: one-hour screen curfew, dim lights, then a three-line brain dump (what happened, what matters tomorrow, what can wait). Finish with ten breaths: inhale 4, exhale 6–8.
Connect with friends and family
During the holidays, getting caught up in the hustle and bustle of shopping, decorating, and planning for the festivities is easy. But don’t forget to take some time to connect with friends and family. Make a point to catch up with those you haven’t seen in a while, reach out to those living far away, and get together with family members you don’t often see. These interactions will help to reduce stress and remind you of the true meaning of the holidays. Try this: set one tiny touchpoint per week, a five-minute call, a shared walk, or a short drop-in. Lowering the bar makes connection doable when energy is low.
Practice relaxation techniques
One of the most important things to do during the holidays is to relax. Stress and anxiety can quickly become overwhelming, especially when faced with the added pressures of holiday shopping, decorating, and hosting. To help manage your stress levels, practice relaxation techniques like deep breathing and progressive muscle relaxation. Take time out of your day to sit and clear your mind or practice yoga or meditation. Regular exercise can also help to reduce stress and improve your overall well-being.
Seek professional help if needed
For some people, the holidays can be an especially difficult time of year. If you are feeling overwhelmed and find yourself struggling to manage your emotions during the holidays, it may be beneficial to talk to a mental health professional. Seeking help can provide you with coping strategies to better manage your thoughts and feelings and insight into the underlying issues contributing to your stress. In addition to providing valuable strategies, a mental health professional can provide a safe and non-judgmental space to discuss your feelings. If stress is disrupting sleep, relationships, or work, therapy can give you structure and tools you can use this week.
The holidays don’t have to be perfect to be meaningful. Choose one daily routine, one small connection, and one quick reset you can repeat. Your nervous system learns by consistency.
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FAQ
How can I reduce holiday stress fast?
Pick one repeatable routine: a 10–15 minute daylight walk, a two-minute extended-exhale breath (inhale 4, exhale 6–8), and a one-minute “close the tabs” brain dump before bed. Consistency beats intensity. If stress is disrupting sleep or relationships, consider anxiety therapy.
Is it normal to feel anxious around family during the holidays?
Yes, old roles and crowded schedules can spike your system. Plan a 10-minute role shift (“dish helper,” “tea runner”) and one short reset (walk, breathwork) between events. Boundaries like “I’m stepping out for some air” are healthy and effective.
About the Author
Taylor Garff, M.Coun, LCPC, CMHC, LPC, is a licensed therapist with over 10 years of experience helping adults manage anxiety, overwhelm, and identity challenges. He is certified in HeartMath, Safe and Sound Protocol (SSP), and breathwork facilitation. Taylor is the founder of Inner Heart Therapy, where he provides online therapy across multiple states.
Last reviewed: November 5, 2025 by Taylor Garff, M.Coun, LCPC, CMHC, LPC
