No Nightmares Before Christmas: How to Manage Your Holiday Stress

By: Kateryna Voznyuk

As the holiday season approaches, many of us look forward to being together with our loved ones, enjoying festive celebrations, and taking time away from our usual routines. However, these months can also bring an increase in stress for similar reasons, putting strain on our mental and physical well-being. In this article, we explore practical strategies for managing your stress this holiday season.

‘Tis The Season to be Mindful

While the holidays are meant to be a time of joy, they often come with their own set of stressors, including financial strains, family dynamics, and increased social obligations. In recent years, researchers have found that holiday-related stress may disproportionately affect certain groups, with those who already experience high stress or social isolation feeling even more burdened by the season’s demands (Beutel et al., 2017 and Bethune, 2023). This seasonal stress can increase cortisol levels—the body’s main stress hormone—which can disrupt mood and memory, weaken immunity, and affect sleep quality (McEwen, 2007). Understanding how to navigate this stress can empower us to enjoy the holiday season more fully and with a healthier state of mind.

The Present is a Present

One effective way to counter holiday stress is by practicing mindfulness— giving yourself space to reset and appreciate the present. The benefits of mindfulness on stress reduction are well-documented, particularly its role in lowering cortisol and reducing negative emotions (Khoury et al., 2015). Practicing even brief moments of mindfulness throughout the day, such as focusing on the sensory aspects of holiday experiences—sights, sounds, and smells—can offer moments of calm and help anchor our attention in the present. These pauses give the brain a break from ruminating on holiday stressors and help with emotional regulation by activating brain regions associated with positive affect and emotional resilience (Tang et al., 2015).

Simple Ways to Incorporate Mindfulness:

• Focus on slow, deep breaths for a few minutes when you feel overwhelmed.

• Appreciate each flavour and texture of food while enjoying holiday treats.

• Take a step outside to separate yourself from stressful home environments during this bustling season.

Showing Goodwill to Others and Yourself, Too!

The pressure to create the "perfect" holiday experience for your family can increase stress and lead to feelings of inadequacy. Recent studies suggest that lowering expectations and making realistic goals can significantly reduce stress and increase enjoyment (Wojciechowski, 2022). Embracing the holiday season with this kind of adaptable mindset helps ease the burden of unrealistic standards.

Tips for Setting Realistic Goals:

• Focus on experiences over perfection; prioritize connecting with others rather than trying to “do it all.”

• Share tasks or delegate responsibilities to family members to reduce personal strain.

• Allow for imperfections and flexibility, embracing the present moment with acceptance.

Now Dasher, Now Dancer: The Power of Movement

Physical activity is one of the best ways to counteract the impact of stress on brain health. Engaging in regular exercise releases endorphins, enhances mood, and helps manage holiday-related weight

gain or fatigue. Research highlights the positive effects of physical activity on mental health, showing reductions in anxiety and improvements in sleep quality (Rebar et al., 2015). Exercise also promotes brain health by enhancing neuroplasticity—the brain’s ability to reorganize and form new connections—which supports resilience to stress (Stillman et al., 2016).

Simple Ways to Stay Active: 

• Take a walk after holiday meals to digest and clear your mind.

• Engage in fun, light-hearted activities like dancing or playing a winter sport.

• Incorporate brief physical activities like stretching during holiday gatherings.

Let Sugar-Plums Dance: Maintaining Your Sleep Hygiene

Sleep often takes a back seat during the holidays with social events, travel, and schedule changes disrupting normal routines. And yet, quality sleep is critical for brain health and managing stress, as it allows the brain to recover, supports cognitive function, and lets you better manage negative

emotions. Studies show that poor sleep quality can increase cortisol levels and worsen stress, while consistent, high-quality sleep can boost resilience and mental clarity (Irwin, 2019).

Sleep Tips for the Holidays:

• Aim to go to bed and wake up at the same time each day, focusing on reducing jet lag when relevant.

• Create a calming pre-sleep routine, avoiding screens an hour before bed.

• Limit alcohol and caffeine intake, particularly in the evening, to improve sleep quality.

Gratitude is the New Year’s Attitude 

The holidays are the ideal time to reflect on what we’re grateful for. Studies show that regularly practicing gratitude can decrease stress levels, improve mood, and strengthen relationships (Wood et al., 2010). Incorporating gratitude into daily life can shift our focus from holiday pressures to the silver linings of our lives, fostering a more balanced and fulfilling holiday season.

Ideas for Gratitude Practice:

• Jot down three things you’re thankful for during a moment of peace.

• Show your appreciation to loved ones through kind words or small acts of service.

• Take a moment each morning to set your mind to treat yourself with grace.

Happy Holidays to All, and to All a Good Night

As we navigate the excitement and challenges of the holiday season, it’s important to take steps to manage your stress and prioritize brain health. From mindfulness to gratitude, small yet intentional daily habits can boost your resilience, helping you enjoy a season of connection, joy, and well-being.

Whether you’re celebrating with family or engaging in solo traditions, remember that prioritizing your mental and emotional health is a meaningful gift to yourself. This holiday season, may you find balance, peace, and true joy—one mindful moment at a time.

Special thanks to Clement Clarke Moore for his timeless Christmas poem, “A Visit from St. Nicholas”.

References

Bethune, S. (2023, November 30). Even a joyous holiday season can cause stress for most Americans. American Psychological Association. https://www.apa.org/news/press/releases/2023/11/holiday-season-stress

 Beutel, M. E., Klein, E. M., Brähler, E., Reiner, I., Jünger, C., Michal, M., ... & Tibubos, A. N. (2017). Loneliness in the general population: Prevalence, determinants and relations to mental health. BMC Psychiatry, 17(1), 1-9. https://doi.org/10.1186/s12888-019-2189-7

Edwards, S. (2016). Holiday Stress and the Brain. Harvard Medical School Publications Archive. https://hms.harvard.edu/news-events/publications-archive/brain/holiday-stress-brain

Irwin M. R. (2019). Sleep and inflammation: partners in sickness and in health. Nature reviews. Immunology, 19(11), 702–715. https://doi.org/10.1038/s41577-019-0190-z

Khoury, B., Sharma, M., Rush, S. E., & Fournier, C. (2015). Mindfulness-based stress reduction for healthy individuals: A meta-analysis. Journal of Psychosomatic Research, 78, 519-528. https://doi.org/10.1016/j.jpsychores.2015.03.009

McEwen, B. S. (2007). Physiology and neurobiology of stress and adaptation: central role of the brain. Physiological reviews, 87(3), 873–904. https://doi.org/10.1152/physrev.00041.2006

Moore, C. C. (1823). A Visit from St. Nicholas. https://www.poetryfoundation.org/poems/43171/a-visit-from-st-nicholas

Rebar, A. L., Stanton, R., Geard, D., Short, C., Duncan, M. J., & Vandelanotte, C. (2015). A meta-meta-analysis of the effect of physical activity on depression and anxiety in non-clinical adult populations. Health Psychology Review, 9(4), 366–378.

Stillman, C. M., Cohen, J., Lehman, M. E., & Erickson, K. I. (2016). Mediators of physical activity on neurocognitive function: A review at multiple levels of analysis. Frontiers in Human Neuroscience, 10. https://doi.org/10.3389/fnhum.2016.00626

Tang, Y. Y., Hölzel, B. K., & Posner, M. I. (2015). The neuroscience of mindfulness meditation. Nature Reviews Neuroscience, 16(4), 213-225. Wojciechowski, K. (2022). Coping with holiday stress. Mayo Clinic Health System. https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/coping-with-holiday-s tress-keeping-our-expectations-realistic

Wood, A. M., Froh, J. J., & Geraghty, A. W. (2010). Gratitude and well-being: a review and theoretical integration. Clinical psychology review, 30(7), 890–905. https://doi.org/10.1016/j.cpr.2010.03.005

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