How to Manage Stress During the Holidays
The holidays are often described as a season of joy, connection, and celebration. For many people, they can also bring a mix of stress, pressure, and emotional overwhelm. Between busy schedules, financial strain, family expectations, grief, and changes in routine, it is common to feel more anxious or emotionally drained during this time of year.
At Community Behavioral Health, we understand that the holidays can look different for everyone. Whether you feel excited, overwhelmed, or somewhere in between, there are practical ways to protect your mental health and create a more peaceful season.
Why the Holidays Can Be Stressful
Holiday stress can come from many directions. You might feel pressure to create a perfect experience for your family, navigate challenging relationships, keep up with financial demands, or simply cope with changes in your routine. Even positive events can be emotionally tiring. Understanding the sources of stress can help you prepare for them and respond with compassion toward yourself.
Common holiday stressors include:
Over-scheduling and lack of rest
Financial pressure or overspending
Grief or missing loved ones
Tension within family dynamics
Seasonal depression due to shorter days
Disruptions to regular routines
High expectations for connection and happiness
Recognizing these stressors does not make you ungrateful. It means you are human and aware of your emotional needs.
Healthy Ways to Manage Holiday Stress
The holidays do not have to feel overwhelming. With simple strategies and supportive tools, you can move through the season with more ease and emotional resilience.
1. Set Realistic Expectations
It is completely okay if your holiday does not look perfect. Allow yourself to focus on what is meaningful rather than what is expected. Let go of comparisons and replace pressure with presence.
2. Protect Your Time and Energy
Give yourself permission to say no when you need to. You do not have to attend every gathering or take on every responsibility. Creating space for rest helps you enjoy the moments that matter most.
3. Maintain Your Routine When Possible
Regular meals, sleep, movement, hydration, and medication schedules help stabilize your mood. Even small bits of consistency can make the season feel more manageable.
4. Set Boundaries with Family and Social Plans
If certain conversations or gatherings cause stress, plan ahead. You can limit time spent in difficult environments and steer conversations in healthier directions. Boundaries protect your emotional well-being.
5. Practice Mindfulness and Grounding
Mindfulness practices help slow racing thoughts and reduce emotional intensity. Try slow breathing, sensory grounding, or a short walk outdoors to help regulate your nervous system.
6. Create Moments of Joy for Yourself
Make time for things that bring you comfort. This might be a warm drink, soft music, quiet reading, or a simple holiday tradition that feels meaningful. Joy does not have to be big to be healing.
7. Acknowledge Grief and Mixed Emotions
The holidays can bring up memories of loss or change. Give yourself space to feel what you feel. Talking with someone you trust or writing down your thoughts can help you process emotions with more compassion.
8. Stay Connected to Support
You do not need to move through the season alone. Reach out to friends, family, or a therapist when you need to talk. Emotional support is a strength, not a burden.
9. Seek Professional Support When Needed
If stress becomes overwhelming or affects your ability to function, professional care can help. Therapy offers tools to regulate emotions, manage expectations, and build coping strategies. Medication management may also support symptoms related to anxiety, depression, or Seasonal Affective Disorder.
CBH provides therapy and psychiatric care for kids, teens, and adults, with both in-person and telehealth appointments across California.
Give Yourself Grace This Holiday Season
The holidays can bring both warmth and challenges. You deserve patience, understanding, and care through it all. Taking small steps to support your emotional well-being is not selfish. It is an important part of staying grounded and healthy during a demanding time of year.
At Community Behavioral Health, we are here to support you through every season, including the holidays.
