Managing Holiday Stress: 10 Practical Ways to Stay Grounded and Care for Yourself
The holidays are often portrayed as joyful and carefree, but for many (or even most!) people, they are also overwhelming. Packed schedules, family dynamics, financial pressure, travel, and high expectations can leave you feeling stressed, depleted, or emotionally dysregulated. Managing holiday stress doesn’t mean opting out of the season, but approaching it with intention, boundaries, and tools that support your nervous system.
10 Practical Tips for Reducing Stress During the Holidays
1. Set Clear Boundaries (and Keep Them Simple)
You don’t have to attend every event or meet every expectation. Decide ahead of time what you realistically have the capacity for and communicate it clearly: “We won’t be able to make it this year, but we hope you have a great time.” Boundaries protect your energy and reduce resentment.
2. Prioritize Downtime Like an Appointment
Rest doesn’t happen by accident during busy seasons. Schedule downtime the same way you schedule obligations. Even 20–30 minutes of intentional rest can majorly help regulate your nervous system.
3. Lower the Bar (On Purpose)
Holiday perfectionism is a major stress amplifier. Choose what actually matters to you and let the rest be “good enough.” The goal is connection, not performance (note: this will take practice for the perfectionists among us).
4. Practice Somatic Stress Release
Stress lives in the body, even when we don’t realize it. Releasing it physically helps lower cortisol and calm your system:
Slow, deep breathing (inhale 4, hold for 7, exhale 6)
Gentle stretching or yoga
Shaking out your arms and legs
Going for a brisk walk
These techniques signal safety to your nervous system.
5. Limit Exposure to Draining Dynamics
If certain conversations or family members are consistently triggering, it’s okay to limit time, change the subject, or take breaks. Protecting your emotional well-being is not selfish.
6. Create an Exit Plan
Knowing you can leave an event early reduces anxiety. Drive your own car, set a time limit, or plan a check-in with yourself so you don’t feel trapped.
7. Eat, Sleep, and Hydrate (More Than You Think You Need To)
Skipping meals, overdoing caffeine or alcohol, and running on little sleep all increase stress reactivity. Supporting your basic physical needs helps stabilize mood and energy (and dehydration contributes to the body’s stress response, so drink that water!).
8. Ground Yourself in the Present Moment
When stress builds, try a grounding exercise:
Name 5 things you see
4 things you feel
3 things you hear
2 things you smell
1 thing you taste
This pulls your attention out of worry and back into the present.
9. Choose Connection Over Obligation
Not every tradition has to stay the same. Spend time with people and in ways that feel nourishing, not just obligatory. Quality matters more than quantity.
10. Be Kind to Yourself
Stressful moments don’t mean you’re doing something wrong. Talk to yourself the way you would a loved one: with patience, compassion, and understanding.
How Therapy Can Help During the Holidays
Therapy can be especially supportive during high-stress seasons. A good therapist can help you:
Identify emotional triggers tied to family dynamics or expectations
Practice boundary-setting and assertive communication
Learn somatic techniques for stress regulation
Reduce guilt around prioritizing your own needs
Create a plan for navigating challenging situations with confidence
The holidays don’t have to be perfect to be meaningful. By setting boundaries, prioritizing rest, and using somatic tools to regulate stress, you can move through the season with more steadiness and self-compassion. Therapy can provide both support and practical strategies, helping you protect your well-being while staying connected in ways that feel genuine and sustainable. If you’re interested in connecting with one of our therapists, reach out here.
