Holiday Stress Survival Guide: Staying Calm in the Busiest Season

The holidays are meant to be a time of joy, connection, and celebration. But for many people, they can also bring a wave of stress — full calendars, endless to-do lists, financial strain, and pressure to make everything perfect. Between gatherings, shopping, and year-end deadlines, it’s easy to feel stretched thin and lose sight of the joy the season is meant to bring.

If you find yourself feeling more frazzled than festive, you’re not alone. Nearly 38% of people report increased stress during the holidays, often due to a lack of time, money, and pressure to give or get gifts. The good news is that a few intentional strategies can help you stay grounded, protect your health, and rediscover the magic of the season.

Here’s your guide to surviving — and thriving — during the busiest time of the year.

1. Keep Up Healthy Habits

The holidays often disrupt our routines, but maintaining even a few healthy habits can help you stay balanced. Try to move your body each day, even if it’s just a brisk walk or 10 minutes of stretching. Regular physical activity helps regulate mood by reducing cortisol (the stress hormone) and releasing endorphins, which are your body’s natural stress relievers.

Start each morning with a nourishing breakfast rich in protein and fibre to stabilise your energy and mood throughout the day. Oats with fruit, wholegrain toast with avocado, or Greek yoghurt with nuts are great choices. And don’t forget to prioritise sleep. Aim for seven to nine hours a night, as sleep deprivation can heighten stress and make it harder to manage emotions.

Pro tip: Instead of striving for perfection, focus on consistency. Keeping even one or two healthy habits intact will make it much easier to reset after the holidays.

2. Beware of Seasonal Sweets

Between mince pies, festive chocolates, and holiday cocktails, sugar and alcohol can sneak into nearly every gathering. While these treats are part of the fun, overindulging can cause blood sugar spikes, fatigue, and irritability, which can make stress feel worse.

Rather than avoiding sweets completely, aim for mindful moderation. Keep healthy snacks like nuts, fruit, or veggie sticks on hand to prevent impulsive sugary snacking. If you’re hosting, include lighter, nourishing dishes alongside traditional favourites. For example, swap cream-heavy dips for yoghurt-based ones or serve sparkling water with citrus and herbs instead of sugary drinks.

After all, balanced nutrition supports immune function and energy levels, making it easier to handle stress during the holidays.

3. Stay Active (Even When You’re Busy)

It’s easy to let workouts slip when your schedule fills up, but movement is one of the most powerful tools for managing stress. Physical activity increases serotonin and dopamine, which help boost mood and focus, and it can also improve sleep quality.

If getting to the gym feels impossible, find creative ways to stay active. Go for a family walk after dinner, dance while wrapping presents, or do short, 10-minute workouts between tasks. Even light movement, such as stretching or yoga, can reduce tension and calm your nervous system.

Remember: Exercise doesn’t have to be all or nothing. Small, consistent bursts of activity throughout the day can be just as beneficial as longer workouts.

4. Take Time for Yourself

The holidays can pull you in many directions with family commitments, social events, and work obligations, leaving little room for self-care. But taking time to recharge is essential for your mental well-being.

Schedule “me-time” as you would any other appointment. Whether it’s 15 minutes of journaling, a quiet cup of tea, or a walk outdoors, allow yourself to pause. Research shows that short, intentional moments of stillness can reduce anxiety and improve overall resilience.

You can also try breathing exercises, meditation apps, or gentle yoga to help lower your heart rate and quiet your thoughts. When you give yourself permission to slow down, you’ll show up more present and grounded for everything else.

5. Set Boundaries and Simplify

Sometimes, the key to reducing holiday stress is doing less. You don’t need to attend every party, buy extravagant gifts, or cook elaborate meals. Prioritise what truly matters: connection, rest, and joy.

Learn to say “no” without guilt when your plate is already full. Delegate tasks where possible and simplify your to-do list, as overcommitment and lack of boundaries are major contributors to burnout, especially during busy periods. By setting limits, you protect your energy and make room for what feels meaningful.

6. Manage Financial Pressure

Gift-giving can be a wonderful way to show love, but it shouldn’t cause stress or debt. Create a realistic budget and stick to it. Consider thoughtful, non-material gifts like handwritten notes, homemade treats, or shared experiences.

Financial stress can take a toll on mental health, but approaching the holidays with mindfulness and intention can help you stay within your means while still spreading cheer.

7. Make a Plan for the New Year

As the festive season winds down, it’s the perfect opportunity to reflect and reset. Instead of jumping straight into ambitious resolutions, focus on sustainable goals that support your well-being.

Start small—aim for a daily 20-minute walk, prepare more home-cooked meals, or commit to one new wellness habit at a time. Setting realistic, gradual goals makes them easier to maintain and helps prevent the all-or-nothing mindset that often leads to burnout.

Holiday stress doesn’t have to steal your joy. 

By protecting your health, setting boundaries, and creating moments of calm amidst the chaos, you can enjoy the season in a more mindful, balanced way.

And if you’d like to start the new year feeling energised and supported, book a consultation with a certified Health Coach. Together, we can create realistic habits that prioritise your wellbeing — not just for the holidays, but all year round.

References:

Holiday Stress? Try Our Top 5 Tips for a Healthy Holiday Season. American Heart Association. (n.d.).