How to manage holiday stress and anxiety

The holiday season can be an extremely stressful time of year. Nine out of ten adults in the United States report stress due to financial strain, missing loved ones and overwhelming to-do lists. A time meant to bring joy and cheer can generate more anxiety than tax season. This added stress can make it difficult to enjoy the holidays, often causing people to overlook their needs and requiring weeks to recuperate.

Common stressors & tips for prevention

During the holiday season, various stressors can significantly impact your mental and emotional well-being. Here are four to expect – and ways to cope along the way.

1) Financial stress
The pressure to find the perfect gifts, host parties and spend money can feel overwhelming. However, gift giving should be fun and personal while remaining within your budget.

Tips:

• Create and stick to a holiday budget to limit unnecessary spending. Shopping for bargains can help you get more for less. Look for coupons or discount codes online.
• Consider do-it-yourself gift options. Homemade items, such as baked goods, ornaments or art can be thoughtful and cost-effective. You could also pay it forward by completing tasks for others.
• Plan budget-friendly experiences to foster stronger relationships and create lasting memories.

2) Change in seasons
The winter months can take a toll on your well-being, particularly due to Seasonal Affective Disorder (SAD), also known as seasonal depression. A lack of sunlight may lead to vitamin D deficiency, overproduction of melatonin and chemical imbalances.

Tips:

• Explore treatment options, such as light therapy, talk therapy, medications and self-care routines, if seasonal changes affect your mood and mental health.
• Practice mindfulness to connect with your body and recognize your emotional and physical needs. Set aside time to focus on the present moment, use breathing exercises to relieve tension and build awareness of your inner state to help alleviate stress.

3) Loss and loneliness
While the holidays often bring joy, feelings of grief, loss and loneliness can also surface. Missing a loved one—whether they’ve passed away or are no longer part of your life—can lead to a natural, yet sometimes complex, grieving process.

Tips:

• Seek support from trusted individuals or groups to process your emotions. Sharing memories and acknowledging loss can provide a sense of relief and connection.
• Engage in self-care practices to help you cope and be patient with yourself. Grieving takes time, so set boundaries to prioritize your well-being. Consider spending time outdoors and allowing for periods of relaxation.
• If negative emotions persist, reach out to a professional for help.

4) Overscheduled calendars
Social commitments during the holidays—like work events, family gatherings and parties—can quickly overwhelm your calendar. While it may feel necessary to attend everything, finding a balance is crucial to avoid burnout.

Tips:

• Prioritize rest and self-care, especially during the busy winter season. Tune in to your feelings when making plans. Declining invitations when you need downtime is entirely valid.
• Remember, socializing can help reduce loneliness, but you can leave an event early if needed. Showing up, even briefly, demonstrates care while maintaining control over your time.

This time of year is meant to bring joy, love, hope and wonder. By addressing stressors head-on — whether financial stress, seasonal changes, grief and loss, or scheduling requirements — you can create space for peace and happiness.

Show yourself compassion, ask for support from your community and set boundaries when necessary. By doing so, you can navigate the holiday season with greater ease and enjoyment.