How to Get Through the Stress of the Holidays
The holidays are often portrayed as a joyful, magical time, but for many people, they can be overwhelming. Between family expectations, financial pressure, packed schedules, and emotional reminders of loss or change, holiday stress is very real. If you find yourself feeling anxious, exhausted, or irritable during this season, you’re not alone. Here are practical, compassionate ways to care for your mental health and get through the holidays with greater balance.
1. Acknowledge That Holiday Stress Is Normal
It’s okay if the holidays don’t feel joyful for you. Many people experience increased stress, anxiety, or sadness this time of year. Simply naming what you’re feeling without judgment can reduce its intensity. Give yourself permission to experience the season as it truly is for you, not how it’s “supposed” to be.
2. Set Realistic Expectations
You don’t have to do everything. Trying to meet everyone’s expectations often leads to burnout. Decide what truly matters to you this season and let go of the rest.
Helpful questions to ask yourself:
- What traditions actually bring me joy?
- What can I simplify or skip this year?
- Where can I say “no” without guilt?
Remember: boundaries are not selfish, they’re protective.
3. Create a Budget (and Stick to It)
Financial stress is one of the biggest contributors to holiday anxiety. Set a realistic spending limit for gifts, travel, and events and give yourself permission to stay within it. Thoughtful gestures don’t have to be expensive, and your well-being is worth more than overspending.
4. Prioritize Rest and Routine
Busy schedules can disrupt sleep, eating habits, and exercise, all of which directly affect mental health. Even during the holidays, try to:
- Maintain a consistent sleep schedule
- Eat regular meals
- Move your body in gentle, enjoyable ways
Small routines create a sense of stability when everything else feels hectic.
5. Manage Family Stress with Boundaries
Family gatherings can bring up old patterns, unresolved conflicts, or uncomfortable conversations. Decide ahead of time what topics or behaviors you’re not willing to engage in.
Boundary examples:
- “I’m not discussing that today.”
- “I need to step outside for a few minutes.”
- “We’ll be leaving by 7:00.”
You’re allowed to protect your emotional space.
6. Make Space for Grief or Loneliness
The holidays can amplify feelings of grief, especially after the loss of a loved one or a major life change. If this season is painful, honor that reality. You don’t need to force cheerfulness.
Consider creating a quiet ritual to remember someone, journaling your feelings, or reaching out to a trusted friend or therapist for support.
7. Stay Connected In Ways That Feel Supportive
Connection doesn’t have to mean crowded parties or long events. Choose interactions that nourish you, whether that’s a short coffee date, a phone call, or time with one safe person.
Quality matters more than quantity.
8. Practice Self-Compassion
Speak to yourself the way you would to a close friend. You’re doing the best you can in a demanding season. Perfection is not the goal, peace and presence are.
9. Know When to Ask for Help
If holiday stress feels unmanageable or begins to interfere with daily life, professional support can help. Therapy provides a safe space to process emotions, learn coping skills, and navigate difficult family dynamics.
Final Thoughts
You don’t have to “love” the holidays to get through them. By setting boundaries, managing expectations, and prioritizing your mental health, you can move through this season with greater ease and intention.