Managing Holiday Stress: Tips For Better Coping This Holiday Season

Posted on: December 15th, 2025
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Categorized as: Health Articles, Stress
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Every year, as the holiday season approaches, many people share a familiar mix of anticipation, excitement and dread. On one hand, the holidays offer opportunities for connection, reflection, and celebration. On the other hand, they often bring stressors that can feel overwhelming like financial pressure, complicated family dynamics, increased responsibilities, disrupted routines, and emotional triggers tied to past experiences or losses.

The stress of the holidays can be very difficult to navigate on your own but with a bit of awareness and intentional planning, it’s absolutely possible to experience the season in a calmer, more grounded way.

1. Normalize Your Emotional Response 

Society, culture, tradition and social media tells us that the holidays are supposed to be joyful, magical, and full of togetherness. But your reality is more layered than that. You might feel happy and stressed at the same time. Excited and overwhelmed. Grateful and drained. These mixed emotions are normal.

Instead of forcing yourself into a “holiday mood,” try acknowledging whatever you’re feeling. A simple internal statement like, “This makes sense. I’m doing the best I can,” can soften the pressure you’re carrying. Remember, it’s okay to not be okay; your emotions don’t need permission, and you don’t need to pretend.

If you’re having trouble naming the feelings, try using a tool like the feelings wheel to help identify which emotion feels right for you. Naming it is the first step to understanding and accepting it.

2. Manage Your Expectations 

Holiday stress often begins with expectations: about gifts, about gatherings, about our own energy and interactions. Some of these expectations are inherited from family traditions; others come from advertisements, social media, or memories from the years before.

The problem with expectations is that they can quickly grow larger than our actual lives can hold, which means that we may not always have control.

To better manage your expectations, ask yourself:

  • What matters most to me this year?
  • What can I let go of without losing the meaning of the season?
  • What do I genuinely want to do, not what I feel pressured to do?

Maybe this year, “enough” looks like a simple meal instead of an elaborate spread. Maybe it means attending fewer gatherings. Maybe it means redefining traditions so they fit the season of life you’re in right now.

You’re allowed to make the holidays work for you in the way that’s best for you.

3. Identify Your Personal Stress Triggers 

Holiday stress doesn’t come from nowhere. It usually builds from a handful of possible triggers. For some people, it’s crowded calendars and nonstop socializing. For others, it’s family dynamics, financial strain, or memories that surface this time of year.

Here are some common triggers that you may experience:

  • Overscheduling and social fatigue
  • Family conflict or strained relationships
  • Financial pressure and gift-related expectations
  • Grief or reminders of loss
  • Disrupted sleep, travel fatigue, or changes in routine
  • Feelings of isolation or loneliness
  • Increased alcohol or sugar consumption

Once you identify your triggers, then you can start to plan around them. For example:

  • If big gatherings exhaust you, give yourself permission to leave early.
  • If spending triggers anxiety, set a budget and communicate it openly.
  • If family interactions stir up old feelings, practice a few phrases to redirect conversations or take breaks when needed.

Awareness helps you prepare yourself for the holiday season with care.

4. Establish Clear, Compassionate Boundaries 

Many people struggle with boundaries during the holidays because they fear disappointing others. But remember, boundaries simply mark where your emotional energy ends, and someone else’s expectations begin. Healthy boundaries allow you to participate without sacrificing your well-being so think of them as small acts of self-respect.

Some examples of healthy boundaries include:

  • Limiting the length of your stay at events
  • Politely declining invitations you don’t have capacity for
  • Suggesting lower-cost gift exchanges
  • Redirecting or disengaging from sensitive or triggering conversations

These boundaries may sound like:

  • “I can come, but I won’t be staying late.”
  • “Thank you for the invitation but I can’t make it this year.”
  • “This year I’m keeping gifts simple.”
  • “I am not comfortable discussing that topic right now.”

Setting boundaries may feel uncomfortable at first but they are essential to protecting your energy and emotional safety.

5. Keep a Few Routines That Ground You 

The holiday season can be quite chaotic, but your mind and body still need consistency. Try to keep a few small, consistent habits from your routine to help regulate your mood and stress.

This might look like:

  • Having a consistent sleep schedule
  • Taking a short daily walk
  • Drinking enough water between festive foods and drinks
  • Having a few quiet minutes to yourself each morning or evening

These habits aren’t about perfection, they’re about creating and maintaining stability during a time that can feel unpredictable.

6. Prepare for Family Interactions with Intention 

Even loving families can bring out stress because holidays tend to put everyone in the same space with old memories, different personalities, and unspoken expectations. You don’t need to “fix” family dynamics, but you can prepare yourself.

To prepare, consider:

  • Deciding ahead of time what topics you want to avoid and preparing neutral responses
  • Planning breaks like stepping outside, going for a walk, or sitting quietly in another room.
  • Spending time with supportive relatives or friends during family events ● Reminding yourself that you can only control your own behavior, not anyone else’s.
  • Leaving early if needed

Family time doesn’t have to be perfect to be meaningful and by preparing with intention, you can make the most of the experience.

7. Make Space for Grief and Complex Emotions 

For many people, the holidays bring reminders of loss, whether that is the loss of loved ones, relationships, health, or past versions of life. Grief often intensifies during seasons associated with tradition, nostalgia, or togetherness. Allow yourself to acknowledge this openly.

You may find comfort in:

  • Sharing memories of the person, relationships or moments that you miss
  • Lighting a candle or honoring a loved one through a small ritual
  • Continuing a tradition from your past
  • Giving yourself permission to feel sadness without trying to “push through” it Grief is not an interruption to the holidays; it is a natural part of the human experience.

8. Reach Out If You Need Support 

Sometimes, it may feel like it’s too much to handle and you may find yourself wanting support. If feelings of anxiety, sadness, exhaustion or isolation feel heavy and persistent, reach out. Whether it’s talking with a therapist, confiding in a friend, joining a support group, or simply expressing your feelings to someone you trust.

There are many supportive services across Canada such as from local branches of CMHA, to crisis lines, to national resources like Kids Help Phone that are available throughout the holiday season to support if needed.

A Final Thought

You deserve a holiday season that feels manageable, meaningful, and rooted in who you are as opposed to how it “should” be. This year, I encourage you to give yourself permission to slow down, to simplify, to set boundaries, to feel your feelings, and to choose what supports your well-being.

If you’re looking for support during the holiday season, Nevesha is happy to see you.

Book your appointment with Nevesha today!

References:

Nevesha Persad-Maharaj, RP
Sage Naturopathic Clinic

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