The holidays can be stressful for many people. However, you can take certain actions to maintain good mental health, experts say.
The holiday season is often celebrated as a time of joy, connection and warmth. We hear it everywhere: “It’s the best time of the year.” And while that’s true for many, it’s also important to acknowledge that the holidays can bring challenges – stress, loneliness and even sadness.
But here’s the inspiring truth: Even in the midst of these struggles, there are powerful ways to rediscover peace, gratitude and meaning.
Leslie Fuentes-Nguyen, a licensed marriage and family therapist with Kaiser Permanente Los Angeles Medical Center, which serves members in Pasadena, reminds us that holiday stress is common. It can stem from missing loved ones, feeling isolated, or facing the pressures of family gatherings and gift-giving. Yet, she emphasizes that by rethinking expectations, we can transform the season into something more authentic and fulfilling.
Why Stress Shows Up – and How We Can Rise Above It
Recent research highlights several reasons people feel overwhelmed during the holidays:
• Financial Concerns: 58% of U.S. adults worry about money and gift-giving.
• Family Dynamics: Nearly 9 in 10 adults report some form of stress tied to family expectations.
• Time Management: 41% say their stress levels rise as they juggle work, family, and holiday tasks.
• Emotional Strain: 38% feel the absence of loved ones more deeply during this season.
• Gender Differences: Women often carry more of the holiday planning load, leading to higher stress.
• Impact on Joy: 43% admit stress interferes with their ability to fully enjoy the holidays.
These numbers may sound daunting, but they also remind us that we’re not alone. Millions of people share these feelings, and that means millions of opportunities to support one another, to shift perspective, and to choose joy in new ways.
Turning Stress Into Strength
Fuentes-Nguyen offers simple yet powerful strategies to reclaim the season:
1. Plan Ahead
• Set realistic expectations: Accept that things may not be perfect, and that’s okay.
• Make a schedule: Prioritize the events and tasks that matter most to you.
• Budget your time and money: Overspending and overscheduling are major stress triggers.
2. Maintain Healthy Routines
• Sleep: Try to keep a consistent sleep schedule. Even a small disruption can increase stress.
• Nutrition: Eat balanced meals and avoid overindulging in sugar and alcohol.
• Exercise: Even a short walk can boost mood and reduce tension.
3. Set Boundaries
• Learn to say no: You don’t have to attend every event or meet everyone’s expectations.
• Limit negative interactions: If certain topics or relatives trigger stress, plan ways to navigate or avoid them.
• Take breaks: Step outside, meditate, or find a quiet space if things get overwhelming.
4. Practice Mindfulness & Relaxation
• Deep breathing or meditation: Even 5–10 minutes a day can calm the nervous system.
• Gratitude practice: Focus on small positives—it helps shift perspective.
• Mindful moments: Enjoy simple pleasures like a warm cup of tea, music, or holiday lights.
5. Connect Meaningfully
• Reach out to supportive people: Positive social connections reduce stress.
• Volunteer or help others: Acts of kindness boost mood and provide perspective.
• Share responsibilities: Don’t take everything on yourself—delegate tasks when possible.
6. Keep Perspective
• Remember the “why” of the season: Focus on meaningful experiences rather than perfection.
• Let go of guilt: It’s okay to prioritize your mental health over social pressures.
• Reflect and reset: Use downtime to reflect on the year and set gentle intentions for the next.
The holidays don’t have to be perfect to be beautiful. They don’t have to look like the movies or match anyone else’s expectations. They can simply be yours – filled with small moments of connection, acts of kindness and gratitude for the present.
So, if stress creeps in this season, remember this: It’s not a sign of weakness, but an invitation to slow down, reset and focus on what truly matters. Joy isn’t found in perfection – it’s found in presence.
Kaiser Permanente offers information on stress management, but the most important resource is already within you: The ability to choose peace, gratitude and love, even during the busiest time of year.
