Feeling Overwhelmed During the Holidays? You’re Not Alone

For many people, the holidays are described as joyful and magical. But for a lot of us, they can also feel stressful, exhausting, or emotionally heavy. Busy schedules, family expectations, financial pressure, and memories of past holidays can all add up. The good news is that small, realistic steps can make the season feel more manageable.

Why the Holidays Can Feel So Stressful

Holiday stress often comes from trying to meet too many expectations at once. You might feel pressure to attend events, spend money, keep traditions going, or keep everyone happy. On top of that, shorter days, colder weather, and less routine can affect mood and energy levels (APA, 2023).

Simple Ways to Reduce Holiday Stress

You don’t need a complete lifestyle overhaul to feel better. Small changes can help your nervous system calm down and give you more emotional breathing room.

Lower the bar

It’s okay if everything isn’t perfect. Letting go of unrealistic expectations can significantly reduce stress (APA, 2023).

Stick to a few routines

Eating regular meals, getting some movement, and going to bed around the same time can help your body feel more grounded, even during busy weeks (NIMH, 2024).

Take short breaks on purpose

A few minutes of slow breathing, a walk outside, or quiet time without your phone can help calm stress hormones and reset your mood (Kabat-Zinn, 2013).

Set gentle boundaries

It’s okay to say no to events or conversations that feel overwhelming. Protecting your energy is not selfish, it’s healthy.

Stay connected in ways that feel safe

Supportive connection helps reduce stress, but it doesn’t have to look like big gatherings. A phone call, text, or coffee with one trusted person can make a difference (Holt-Lunstad et al., 2015).

If the Holidays Bring Up Hard Feelings

For some people, the holidays can bring up grief, loneliness, or reminders of difficult experiences. If this is true for you, know that your feelings are valid. You don’t have to force yourself to feel cheerful. Giving yourself permission to feel what you feel is often the first step toward relief.

Talking with a mental health professional can help you navigate this season with more support and self-compassion, and our clinicians at Cardinal Hope Mental Health Counseling Services are here to help. 

A Final Reminder

You don’t have to “do the holidays right.” There is no one correct way to get through this season. Taking care of your mental health, however that looks for you, is enough.

References

American Psychological Association. (2023). Stress in America™: Seasonal stress.

https://www.apa.org

Holt-Lunstad, J., Smith, T. B., Baker, M., Harris, T., & Stephenson, D. (2015). Loneliness and social isolation as risk factors for mortality. Perspectives on Psychological Science, 10(2), 227–237. https://doi.org/10.1177/1745691614568352

Kabat-Zinn, J. (2013). Full catastrophe living (Revised ed.). Bantam Books.

National Institute of Mental Health. (2024). Caring for your mental health.

https://www.nimh.nih.gov