How Therapists Manage Holiday Stress

The holiday season is often portrayed as a time of joy, family gatherings, and festive traditions. But for many, it can also bring stress, anxiety, and emotional exhaustion. Between packed schedules, financial pressures, and family dynamics, the season can feel more overwhelming than magical.

Therapists understand these challenges firsthand and use specific techniques to navigate holiday stress. Here are expert-backed ways to maintain your well-being and truly enjoy this time of year.

1. Plan Ahead to Reduce Stress

One of the biggest holiday stressors is feeling like there's never enough time. Planning early can help prevent last-minute chaos.

• Confirm travel plans and accommodations in advance.

• Set a realistic holiday budget to avoid financial strain.

• Prioritize the most meaningful events and schedule them first.

If possible, start organizing your plans in early fall to allow for flexibility.

2. Set Boundaries With Your Time and Energy

Many people feel pressure to meet family expectations, attend every gathering, and spend more than they can afford. But it’s okay to say no.

• Set a spending limit for gifts.

• Decline invitations that don’t align with your schedule or budget.

• Plan how much time you’ll commit to social events in advance.

By setting clear boundaries, you can avoid overextending yourself and feeling resentful.

3. Manage Family-Related Stress

Family gatherings can bring joy, but they can also trigger old tensions. You may find yourself falling into past roles or facing difficult conversations about personal topics.

• Focus on shared interests to keep interactions positive.

• Prepare responses in advance for uncomfortable questions.

• Take breaks when needed stepping outside or finding a quiet space can help.

Coping strategies like deep breathing, journaling, or short walks can make family time feel more manageable.

4. Seek Out Small Moments of Joy

"Glimmers" are small, positive moments that spark comfort and happiness. These could be:

• Sipping a warm cup of tea.

• Watching twinkling holiday lights.

• Listening to your favorite seasonal song.

Practicing mindfulness and seeking out these small joys can help shift your focus away from stress.

5. Prioritize Time for Yourself

Between social gatherings and work obligations, it’s easy to forget about self-care. Schedule personal time just as you would a holiday event.

• Set aside quiet moments to recharge.

• Take a short walk, read a book, or enjoy a hobby.

• If possible, consider taking a day off work to decompress.

Making space for yourself can help prevent burnout and keep you feeling balanced.

6. Get Involved in Your Community

The holidays can feel isolating, especially for those grieving or far from loved ones. Volunteering can offer a sense of purpose and connection.

• Serve at a local food pantry or shelter.

• Participate in a gift drive.

• Join a community holiday event.

Studies show that giving back can reduce stress and improve overall happiness.

7. Stick to Your Healthy Habits

The holiday season often disrupts routines, but maintaining basic self-care habits can help you feel more grounded.

• Prioritize sleep, aiming for at least 7 hours per night.

• Eat nourishing meals alongside holiday treats.

• Move your body daily, even if it’s just a short stretch or walk.

Alcohol consumption also tends to increase during this time, which can negatively impact mood and sleep. Being mindful of your intake can help prevent holiday burnout.

8. Lean on Your Support System

Holiday stress can lead to emotional exhaustion, so it’s important to reach out for support.

• Connect with friends who understand your challenges.

• Seek guidance from a therapist if needed.

• Join a support group if you’re dealing with grief or loneliness.

Having people to talk to can make a significant difference in managing stress.

9. Honor Loved Ones Who Are No Longer Here

For those grieving a loss, the holidays can be a difficult reminder of someone who is missing. Finding meaningful ways to honor them can bring comfort.

• Light a candle in their memory.

• Share stories about them during gatherings.

• Donate to a cause they cared about.

Acknowledging your grief instead of suppressing it can help you navigate this season with more ease.

10. Rethink Gift Giving

Financial stress is one of the biggest burdens during the holidays. Instead of overspending, consider alternative ways to show appreciation.

• Set up a gift exchange with a spending limit.

• Give handmade or personalized gifts.

• Focus on shared experiences rather than material items.

Open conversations about adjusting gift traditions can alleviate financial pressure and keep the holidays meaningful.

11. Find Indoor Activities to Beat Seasonal Blues

Colder weather and shorter days can contribute to seasonal affective disorder (SAD). Staying engaged in indoor activities can help maintain a positive mood.

• Try a new hobby like painting, baking, or puzzles.

• Join an indoor fitness class or do at-home yoga.

• Plan cozy social events, like game nights or movie marathons.

Keeping active and socially connected can help combat wintertime blues.

The Bottom Line

Navigating holiday stress looks different for everyone. Whether it’s setting boundaries, embracing small moments of joy, or giving back to your community, taking intentional steps can help you enjoy the season without feeling overwhelmed.

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