Often, the holidays can bring just as much stress as they do joy. Read on for 6 tips to help keep your peace of mind and skip the holiday stress this winter.
The holiday season is a time of joy and togetherness. But with kids bouncing off the walls without school, family members arriving with their own schedules (and opinions), healthy routines falling by the wayside, and your precious "me time" becoming a distant memory (if you had any, to begin with)...
The holidays also often bring uninvited chaos and stress.
According to their latest holiday stress survey, the American Psychological Association (APA) reports that stress levels seem to spike significantly for 38% of adults during the holidays, with women experiencing higher rates of holiday-related stress than men. So, if you're feeling this way, know you're far from alone. 1
Between hosting gatherings and holiday parties, coordinating schedules, managing travel plans, and trying to maintain some semblance of healthy habits while surrounded by seasonal treats — it's no wonder many of us feel overwhelmed!
Add in shorter days, colder weather affecting our activity levels, and end-of-year burnout, and you've got a recipe for holiday stress that can impact both mental and physical wellbeing.
But here's the good news: a little bit of planning and a few self-care strategies are all you need to navigate this time of year while protecting your health and happiness. So we've put together a quick list of 6 quick ways to help you not just survive, but thrive this holiday season!
6 Tips to Help You Survive the Holidays
#1 Lean on loved ones for support
Many of us struggle to admit when we need help. With social media full of picture-perfect holiday celebrations, it's easy to feel like everyone else has it together while you're barely keeping up. (Spoiler alert: They don't, and you're not alone.)
Research from the APA found that 68% of women feel pressure to make the holidays "perfect" — often at the cost of their wellbeing. But here's the thing: Life is beautifully messy and layered, and trying to do it all alone isn't just exhausting — it's unsustainable. 1
Instead of shouldering everything yourself, try being honest with friends and family about what you need. Whether it's asking your partner to take the kids for an afternoon, having a friend help with holiday prep, or simply sharing how you're really feeling with someone you trust — your community is there to support you. And chances are, they'll appreciate your authenticity and feel more comfortable sharing their struggles, too.
#2 If you're feeling down, consider professional support
While you wouldn't know from endless "happy family" social media photos, mental health struggles during the holidays are common. A study shared by NAMI, the National Alliance on Mental Illness, found that as many as 64% of people with existing mental health conditions find their symptoms worsen during this time. Even without a pre-existing condition, the added pressure of the holidays can feel overwhelming. 2
If you're struggling, please know there's zero shame in seeking professional support. In fact, it's one of the most proactive steps you can take for both yourself and those you love most. (Because if you won't do it for yourself, please do it for your loved ones who care about you.)
Consider connecting with a therapist through online platforms like BetterHelp or Talkspace, or contact your healthcare provider for local recommendations. Many employers also offer free counseling through Employee Assistance Programs.
#3 Schedule time just for you
While many of us associate the holidays with relaxation, one of the first things to go over the holidays is "time for ourselves." Specifically, women's stress tends to skyrocket over the holidays, with many often silently uptaking or being tasked with much of the holiday labor (e.g., cooking, cleaning, decorating, organizing events, helping out with the kids.) 3
But if there's one habit worth protecting over the holiday season -- it's taking dedicated time just for yourself.
Even short periods of intentional self-care help reduce stress and benefit overall wellbeing. So block out specific times in your calendar for activities that recharge you, whether that's a morning workout, afternoon mini dance party listening to your favorite tunes, or quiet evening reading. And protect this time like any other non-negotiable appointment.
#4 Plan stress relievers for tough moments
While we love our families, let's be honest — holiday gatherings can quickly become pressure cookers for tension. Whether it's unsolicited opinions about your life choices, old dynamics resurfacing, or simply too many personalities in one space, having a few stress-relief strategies ready can make a big difference.
Research shows that even brief moments of intentional self-care and mindfulness can help with managing stress and preventing emotional overwhelm. 4
Here are a few techniques to keep in your back pocket:
→ Take a 2-minute break for deep breathing (slowly inhale for 4-8 sec, hold for 4-8 sec, exhale for 4-8 sec)
→ Step outside for 5-10 minutes of fresh air
→ Excuse yourself for a brief meditation using a phone app
→ Do a progressive muscle relaxation exercise (from the top of your head down, systematically tighten, then relax your muscles)
Remember: Setting boundaries and taking space when you need it isn't rude — it's essential for maintaining your wellbeing.
#5 Practice moderation
The holidays are a time for celebration, and that absolutely includes enjoying your favorite seasonal treats! But sudden changes in diet and alcohol consumption can have a big impact on your energy levels, hormones, sleep quality, and overall wellbeing.
Research from the Sleep Foundation shows that while alcohol might help you drift off initially, it can lead to sleep fragmentation and reduced deep sleep, leaving you feeling less rested. Similarly, large amounts of sugar can spike stress hormones and affect mood stability. 5
Here's how to enjoy holiday indulgences while supporting your health:
→ Try the "one and done" rule for cocktails (and drink water between alcoholic beverages)
→ Eat your favorite treats mindfully, focusing on the holiday foods that truly mean something to you
→ Pay attention to timing (sugar and alcohol within 2-3 hours of bedtime can disrupt sleep)
→ Balance treats with protein and fiber to help stabilize blood sugar
Remember: The goal isn't to restrict joy, but to feel your best while celebrating!
Use Evie to help keep track of your top wellness goals!
While the holidays can change our routines, your Evie Ring can help you stay connected to your wellbeing. Keep an eye on key biometrics like sleep quality, heart rate variability, and recovery to understand how holiday stress, food, and alcohol might be affecting your health.
Notice your deep sleep drop after evening cocktails? HRV lower after a stressful family gathering? Your Evie insights can help you make small adjustments to feel better. Plus, daily check-ins with your mood and energy levels in the Evie app can help you spot patterns and make choices that support your wellbeing during this busy season.
Remember: Knowledge is power, and Evie's here to help you find your personal balance between holiday joy and healthy habits.
Learn more about the Evie Experience >
References
1. Even a joyous holiday season can cause stress for most Americans. (2023). Apa.org. https://www.apa.org/news/press/releases/2023/11/holiday-season-stress
2. Mental Health and the Holiday Blues | NAMI: National Alliance on Mental Illness. (n.d.). Www.nami.org. https://www.nami.org/press-releases/mental-health-and-the-holiday-blues/
3. Reese, H. (2019, December 21). The Gendering of Holiday Labor | JSTOR Daily. JSTOR Daily. https://daily.jstor.org/the-gendering-of-holiday-labor/
4. Goyal, M., Singh, S., Sibinga, E. M. S., Gould, N. F., Rowland-Seymour, A., Sharma, R., Berger, Z., Sleicher, D., Maron, D. D., Shihab, H. M., Ranasinghe, P. D., Linn, S., Saha, S., Bass, E. B., & Haythornthwaite, J. A. (2014). Meditation Programs for Psychological Stress and Well-being. JAMA Internal Medicine, 174(3), 357. https://doi.org/10.1001/jamainternmed.2013.13018
5. Bryan, L., & Singh, A. (2020, September 4). Alcohol and sleep. Sleep Foundation. https://www.sleepfoundation.org/nutrition/alcohol-and-sleep
