🎁✨Unwrapping Holiday Stress: How to Cope, Care, and Thrive

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Key Points:

• Holiday stress can worsen mental health symptoms—64% of people with mental health conditions experience increased stress during the season

• Stress during the holidays affects sleep, mood, and energy

• People cope in different ways; some process stress emotionally, others prefer action or routines

• Rituals and routines can offer grounding and relief when things feel overwhelming

• Support is always available—reaching out is a sign of strength

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By Matee Gooknuh

The holidays are often painted as joyful, but for many—including myself—they can also bring stress. I’ve felt pressured to buy perfect gifts on a tight budget and to appear cheerful at gatherings when overwhelmed by expectations. All the invitations and traditions can sometimes become too much, especially when energy is low.

"Have you ever reached the holidays already feeling exhausted—before the celebrations even begin? If so, you're not alone."

Nearly 40% of adults say their stress increases during the holidays, mainly due to financial worries [4]. This year, 41% of Americans expect even more holiday stress than last year, with finances and health care as major contributors [1].

If you see yourself in these numbers—or can relate to my story—please know your feelings are valid, and you’re in good company. In fact, nearly half of adults say the holidays make it harder to look after their mental health, especially with money, family, and health worries on their minds [1]. For those already managing a mental health condition, 64% report worsened symptoms during this season [5]. 

This blog will help you understand why holiday stress happens, how it might show up for you, and—most importantly—offer gentle ways to take care of yourself this holiday season.

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Why Holiday Stress Happens

Holiday stress can happen for many reasons. Even familiar sights, music, or traditions can trigger unexpected stress—especially if your routine is disrupted.

You might notice stress from:

• Financial strain

• Crowded schedules and too many commitments

• Family or social expectations

• Pressure to appear happy

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How Stress Can Show Up

The CDC notes that prolonged stress can disrupt sleep, mood, and concentration, making daily tasks feel heavier during the holiday season [2]. Holiday stress rarely stays constant. Some days may feel manageable, while others may feel heavy or exhausting.

When it shows up, you might notice:

• Trouble sleeping

• Feeling on edge or irritable

• Fatigue or low energy

• Difficulty concentrating

Your body’s “fight-or-flight” response is designed to help you handle short-term challenges.

But during the holidays, that response can stay activated for weeks. Hormones like cortisol and adrenaline can disrupt your sleep, mood, energy, and immune functioning [3].

Recognizing that stress comes in cycles can help you pause and reset, even in small ways. Stress is not a failure—it’s your body responding to prolonged pressure.

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Small Ways to Care for Yourself

SAMHSA notes that coping strategies work best when they match how you naturally process stress [5]. Ask yourself: What usually makes me feel a little more grounded?

People cope differently. Some process stress emotionally through:

• Talking or sharing feelings

• Journaling

• Crying or releasing emotions

• Connecting with friends or family

Others cope through action, finding comfort in:

• Planning and organizing

• Problem-solving

• Creating structure or routines

When traditional coping strategies aren’t enough, small rituals can create moments of calm. You don’t need anything elaborate—you can try:

• Lighting a candle at the end of the day

• Taking a quiet walk before or after gatherings

• Preparing a favorite meal or drink

• Limiting commitments and protecting your rest time

Research shows that consistent routines and calming practices during prolonged stress can help reduce stress hormones and increase emotional resilience [3];[5]. These small acts remind your nervous system that it’s safe to slow down.

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Gentle Reminders

If the holidays feel heavier than you expected, you’re not alone. Remember, even the smallest act of kindness toward yourself counts. Maybe that means taking a break, saying “no” when you need to, or reaching out for support and finding resources like virtual mental health therapy or talking to someone you trust. You deserve care and compassion, especially from yourself.

What’s one gentle thing you can do for yourself this holiday season?

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References

[1]  American Psychiatric Association. (2025, November 18). Americans are more anxious than last year about the upcoming holidays; health care and the economy also major concerns for many. APA Newsroom. https://www.psychiatry.org/news-room/news-releases/americans-more-anxious-about-the-holidays

[2] Centers for Disease Control and Prevention. (2025, June 9). Managing stress. CDC. https://www.cdc.gov/mental-health/living-with/index.html

[3] Mayo Clinic. (2023, August 1). Chronic stress puts your health at risk. Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress/art-20046037

[4] National Alliance on Mental Illness. (2023, November 20). Mental health and the holiday blues. NAMI. https://www.nami.org/press-releases/mental-health-and-the-holiday-blues/

[5] Substance Abuse and Mental Health Services Administration. (2023, November 27). Supporting your mental health during the holiday season. SAMHSA.https://www.samhsa.gov/blog/supporting-your-mental-health-during-holiday-season