8 Tips to Manage Holiday Stress and Enjoy the Season

One of the first steps toward dealing with holiday stress is realizing that it is not unusual.

“Try to manage your expectations of the season,” says Dr. Theberge. “Usually, with some planning and thoughtful scheduling, you can enjoy the holidays with peace and joy.” 

Don’t overbook yourself. Balancing family obligations, school holiday events and finding the perfect gifts can feel overwhelming. This is especially true if you already have a busy schedule. So, don’t hesitate to say no or ask for help when you need it. 

“Look at your to-do list and decide what you ‘must‘ do versus ‘want‘ to do,” says Dr. Theberge. “Think about crossing off a few items, so you will have some time to rest and recharge.”

Time with family and friends is more important than how many events you attend. Social connection can ease stress and reduce feelings of loneliness during the holidays. Focus on spending quality time with the people who matter most. 

You can deepen those connections by:

• Hosting virtual or hybrid gatherings to include distant loved ones 
• Sharing simple activities like cooking, watching movies or doing holiday crafts 
• Making sure to consider the needs of kids and elderly family members, making sure they feel included
• Practicing gratitude together by sharing what you appreciate most this year

While you spend time with loved ones, a calm atmosphere can make your gatherings more special. Some topics, like politics and religion, can lead to arguments. People, including “difficult relatives,” may mention sensitive subjects without knowing how they could impact others. 

To keep interactions positive and stress-free, try: 

• Setting gentle expectations ahead of time about avoiding sensitive topics 
• Kindly redirecting conversations if they become stressful — by saying, for example: “Let’s change the subject— I want today to be easy for everyone.”
• Encouraging light uplifting conversations that focus on shared stories, traditions or simple holiday joys 
• Respecting emotional boundaries by giving others space if a conversation becomes uncomfortable 

Calm conversations foster connection and warmth, making everyone feel relaxed and welcomed.

Eating healthy during the holidays can feel challenging but mindful choices support both physical and emotional well-being.

“Enjoy the tastes of the season while remembering to include a variety of vegetables, fruits and whole grains into your meal. Pay attention to how your body feels after eating larger portions or richer foods. Don’t be discouraged if you overdo it for a few days,” says Dr. Theberge.  

Moderation is important. Limit added sugars when you can, choose Mediterranean-style meals and drink plenty of water. Remember, it’s okay to indulge sometimes — no guilt needed. 

If you worry that small treats might lead to overeating, try these simple tips: 

• Use the half-plate rule: Fill half your plate with healthy foods before adding festive treats. 
• Balance your choices: Pair holiday treats with healthy meals to keep your energy steady. 
• Pause before eating: Take a moment to breathe or read a page of a book before going to the buffet. This can help you stay focused. 

Mindful eating lets you enjoy seasonal flavors while keeping healthy habits. 

Exercise is a natural way to relieve stress. Physical activity boosts your mood, reduces anxiety, and helps prevent post-holiday burnout. 

Try to include movement in fun and easy ways by: 

• Taking a 10-minute walk after meals to aid digestion and calming your mind 
• Planning family hikes, outdoor games, or yoga sessions together 
• Including short stress-relief techniques like meditation, stretching or breathing exercises 

Staying active during the holidays helps reduce stress. It also keeps your energy up. This way, you can enjoy the season’s activities without feeling tired.

During a hectic holiday schedule, it can be hard to get enough sleep. However, those hours of sleep help you stay alert and enjoy the season.  

Using sleep hygiene principles can improve rest even during busy schedules. This means” 

• Maintaining a consistent bedtime and wake time  
• Limiting caffeine later in the day 
• Reducing screen time before bed and keep devices out of the bedroom 
• Creating a calming pre-sleep routine, like reading a book or gentle stretching 

If sleep issues persist, consider scheduling a doctor appointment to discuss personalized strategies.

The holidays can bring joy, but they can also cause sadness and stress. You may feel frustrated or anxious about money. Ignoring these feelings can increase your stress. 

It is important to take time to understand your feelings. This helps your mental health. 

You can ease stress during the holidays by: 

• Setting a budget and sticking to it to help reduce financial pressure 
• Avoiding use of alcohol or social media to cope as this can increase stress instead of helping 
• If feeling anxious, depressed or overwhelmed, reaching out for support from mental health services 
• Taking breaks from stressful situations and focusing on things that make you happy like spending time with family and friends, reading a book or practicing gratitude

Helping others improves your mood and strengthens your connections. It also offers valuable perspective during busy or stressful times. Simple acts of giving can make a big difference, such as: 

• Volunteering at a local nonprofit. 
• Helping a neighbor in need 
• Donating items or funds to charitable causes. 

Scripps has many volunteering and donating opportunities. 

Getting the whole family involved can make giving more special. Encourage kids and older relatives to join in activities that fit their age. They can help pack donation bags, write cards, or choose items for a toy or food drive. 

Giving back creates gratitude and can reduce feelings of loneliness or burnout. It helps you reconnect with the true spirit of the holidays.