The holidays are supposed to feel magical and filled with beautiful lights, cozy mugs and quality time with loved ones (even that one relative who thinks “testing your patience” is a sport).
But then the calendar explodes, the to-do list grows longer, your budget goes out the window and the kids are asking how Santa delivers presents to homes without chimneys. Suddenly, “joyful” turns into “just trying to survive.”
The good news? You don’t have to lug holiday stress around on your shoulders. Here are five evidence-based strategies to help you reclaim your calm and enjoy the season:
1. Pick the ‘must do’ moments
Trying to do everything perfectly can quickly become overwhelming. Research indicates that focusing on meaningful experiences rather than quantity reduces perceived stress and improves well-being.
- Actionable practice: Make a short list of the top 3 activities that bring you joy and connection. Let go of the rest; your brain benefits from reduced decision fatigue.
2. Prioritize stress-relief practices
Even short breaks can lower cortisol, the body’s primary stress hormone. Mindfulness exercises, even as brief as 5 minutes, can reduce physiological stress markers.
- Actionable practice: Try a 5-minute breathing exercise. Inhale for 4 seconds, and exhale for 6. This activates your nervous system and can have a calming effect on your body.
3. Give yourself grace
High expectations often lead to chronic stress, which can impair sleep, blood pressure regulation and immune function. Allow yourself small wins instead of striving for perfection in every holiday task.
- Actionable practice: Use SMART goals (Specific, Measurable, Achievable, Relevant, Time-bound) for holiday tasks. This approach reduces cognitive overload and improves mental health outcomes.
4. Set boundaries
Maintaining healthy routines during the holidays matters. Consistent sleep and physical activity improve stress resilience and mood regulation.
- Actionable practice: Schedule a 10-minute walk after meals. Even light activity boosts endorphins and lowers stress hormones.
5. Practice gratitude
Gratitude is linked to lower depression and anxiety scores and improved emotional resilience. Taking a moment to notice the small, positive details in your day can shift your perspective in meaningful ways.
- Actionable practice: Write down three things you’re grateful for each evening. This simple practice rewires neural pathways toward positivity.
Ask for help if you need it
If you feel you need some extra support, a caring conversation or ideas tailored just for you, we at NKC Health are here to listen and support you. Our behavioral health specialists offer a full spectrum of mental health services for you and your family, supporting your goals through a partnership built on compassion and trust. Wishing you peace, presence, joy and health this holiday season.
