Navigating Holiday Stress: Tips for a Peaceful & Joyful Season

The winter holiday season is often described as “The most wonderful time of the year” but, for many, it can be overwhelming. Between the endless to-do lists, family dynamics, financial stressors and the pressure to create a perfect holiday, emotional distress can skyrocket. 

As easy as it can be to get wrapped up in the hustle and bustle, it doesn’t have to be this way. By making intentional choices, you can focus on what really matters. Here’s several ideas and practical ways to help navigate holiday stress and create a more peaceful, joyous season:

Set Realistic Expectations

• Holiday stress often starts with unrealistic expectations. Whether it’s comparing yourself to someone on social media, buying expensive gifts or planning an elaborate party, the pressure to achieve perfection can quickly spiral out of control. 

  -Simplify traditions-focus on what brings you joy. You may want to consider your values and what is really worth looking back on, such as enjoying time with loved ones. Hone in on the traditions that really matter to you, and let go of the rest.

• Be mindful of comparisons and practice self-compassion

  -It can be helpful to remember that what we see on social media isn’t the full picture. While a post may look like a picture-perfect gathering, people are likely not sharing the arguments and stress behind the scenes. Remind yourself this is just a glimpse and practice self-compassion for yourself and the realistic efforts in your own life.

Learn to Say No

• Practice saying no kindly but firmly. For example, “Thank you so much for inviting me. I won’t be able to attend this year, hope you have a wonderful time!”. Elaborate explanations are unnecessary and people are often more understanding than we give them credit for.

• Prioritize activities and gatherings you enjoy and that align with your values. Skip those that feel like obligations to ensure you have the energy and time to show up to what really matters to you.

Prioritize self-care

Self-care is often the first thing we let slide when things get busy. However, taking care of yourself is crucial, as it is actually what helps with stress!

• Avoid an all or nothing mindset trap

  -A couple of parties in and it’s easy to “Give up” until the New Year. All or nothing, or black and white thinking, is a cognitive distortion where situations are viewed in extreme, either or categories. For example, being “Good” or “bad” with no room for middle ground. Consider how you can enjoy the holiday festivities while still sticking to some healthy habits, like getting enough sleep, staying hydrated and going on walks. 

• Schedule regular downtime to recharge and account for unexpected circumstances

  -Even if it’s just 5 minutes, ensure you have some time to check-in with yourself. This could be a short walk or stepping away to take a few deep breaths.

  -During this time we are often susceptible to over-scheduling ourselves. Give yourself extra buffer time throughout the day to get ready and get where you need to go. This strategy is a proactive approach to helping ensure your nervous system stays regulated.

Practice gratitude

Gratitude is a powerful way to shift your focus from stress to appreciation.

• You can start a gratitude journal, listing 3 things you’re grateful for each day. Sometimes, the smaller the better as this helps to strengthen our focus throughout the days on the small gestures or luxuries we often take for granted. For example, the coziness of your favorite blanket or the kindness of a stranger or worker you encounter. 

• You can take this a step further and share your gratitude with loved ones, which can strengthen your connections and spread positivity to others.

Relinquish Control

• No matter how much planning is involved, things won’t go perfectly (there is, truly, no such thing) and that’s okay. In fact, often the more we focus on perfection, the more we see what isn’t “Right”. 

• Delegate tasks, such as cooking certain dishes or gift wrapping, to your supports and practice being okay with it not being done the way you would have. Done and off your plate is better than perfect.

• Embrace imperfections-A little humor goes a long way. Think back to your favorite holiday-was it really about the perfect dinner spread or table-scape? Or was it about the connection, joy and laughs (maybe over mistakes) shared over memories made?

The holidays don’t need to be perfect to be meaningful. By letting go of unnecessary expectations, practicing self-care and realigning with your values, you can create a season that feels joyful and manageable.

Jenna Newton, LPC