How to beat holiday stress
Holiday stress is very common—you’re not doing anything wrong by feeling it. Here are practical, gentle ways to handle it, whether the stress is from family, money, time, or expectations.
Before the stress builds
1. Lower the “perfect holiday” bar
Most stress comes from expectations (yours or others’). Aim for good enough, not perfect. Traditions can change.
2. Choose your top 2–3 priorities
Ask yourself: What actually matters to me this season?
Focus your energy there and let the rest be optional.
3. Set a realistic budget (and boundaries)
It’s okay to:
- Suggest gift limits or exchanges
- Give experiences, handmade gifts, or cards
- Say “I’m keeping things simple this year”
When stress hits
4. Build in recovery time
Schedule breaks like real appointments—walks, quiet time, or early nights.
5. Use quick calm-down tools
- 4–6 breathing: inhale 4 sec, exhale 6 sec (2–3 minutes)
- Step outside or wash your face with warm water
- Name it: “I’m overwhelmed right now”—labeling helps your brain calm
6. Limit difficult interactions
- Arrive late, leave early
- Have a neutral exit line ready: “I need some air” or “I’m going to help in the kitchen”
With family & social pressure
7. Set kind but firm boundaries
You can say:
- “I’m not discussing that today”
- “That doesn’t work for me this year”
- “I need some quiet time right now”
No long explanations required.
8. Don’t compare your holidays to others
Social media shows highlights, not reality. Everyone is managing something.
If the holidays are emotionally heavy
9. Make space for mixed feelings
Joy and grief can exist together. It’s okay if the holidays don’t feel happy.
10. Create one small grounding ritual
A candle at night, a favorite song, journaling, prayer, or a solo walk—something just for you.
