By Allie Vanden Heuvel, Alliance Intern from University of Alabama at Birmingham MPH ‘25
The holiday season is a time many of us look forward to—it’s a chance to reconnect with loved ones, celebrate traditions, and embrace the spirit of giving. But the same things that make the holidays special can also make them stressful. From financial pressures to packed schedules and family dynamics, the season can feel overwhelming. However, with thoughtful planning and proactive strategies, you can minimize stress and create space for joy.
Here’s how you can navigate the holiday season with your mental health intact.
Recognize and Acknowledge Your Stressors
The first step to managing holiday stress is identifying what’s causing it. Is it financial strain from buying gifts? The pressure of hosting a perfect dinner? Perhaps it’s the emotional toll of strained family relationships or feeling the loss of a loved one.
Take a moment to reflect on your stressors and write them down. Acknowledging your feelings is not only validating but also helps you develop a plan to address each challenge. Remember, it’s okay to feel overwhelmed—it’s a natural response to a busy season.
Set Realistic Expectations
Hollywood holiday movies may depict picture-perfect celebrations, but real life is rarely as seamless. Striving for perfection can lead to unnecessary stress.
- Adjust Your Expectations: Instead of aiming for everything to be flawless, focus on what truly matters: connecting with loved ones and enjoying meaningful moments.
- Communicate Boundaries: If you can’t host this year or need to decline an invitation, be honest about your limits. People who care about you will understand.
By setting realistic expectations, you can avoid disappointment and reduce the pressure to meet unrealistic standards.
Create a Holiday Budget
Financial strain is one of the most common sources of holiday stress. Between gift-giving, travel, and social gatherings, expenses can quickly add up.
- Plan Your Spending: Determine how much you can afford to spend overall, then allocate portions for gifts, travel, and other activities.
- Get Creative: Consider thoughtful, low-cost alternatives to traditional gifts, such as handmade items, baked goods, or heartfelt letters. Not only are these options beneficial for you, they benefit the planet as well!
- Resist Impulse Buys: Holiday marketing is everywhere, pressuring you to buy the newest gadget or the priciest toy. Stick to your budget, and remind yourself that the thought behind a gift matters more than its price tag.
This holiday season, I’m striving to make as many gifts as I can. If crafting isn’t your strong suit, that’s okay! Low cost options do not diminish the thought behind the gift.
By taking control of your finances, you’ll feel more confident and less anxious during the season.
Prioritize Self-Care
During the holidays, it’s easy to put everyone else’s needs first. However, neglecting your own well-being can lead to burnout. Make self-care a non-negotiable part of your routine.
- Find Time for Activities You Enjoy: Don’t forget about your hobbies during the holiday season! Doing something you love is self-care – it can decrease stress and anxiety.
- Take Breaks: Whether it’s a walk outside, a quick meditation session, or curling up with a favorite book, carve out time for activities that recharge you.
- Say No When Needed: Overcommitting can drain your energy. Politely decline invitations or tasks that feel overwhelming, and remember that it’s okay to prioritize yourself.
I prioritize taking long walks with my dog, even during holiday festivities and visiting family. They allow me to recenter, take time in nature, and ultimately have a positive impact on my connection with my family. Taking care of your physical and mental health ensures you’ll have the energy to fully enjoy the season.
Manage Family Dynamics
Family gatherings can be a source of joy but also tension, especially if there are unresolved conflicts or differing opinions. After the election, family tension may be a prominent source of stress this holiday season.
- Plan Ahead: If certain topics, like politics or personal decisions, often spark arguments, establish boundaries beforehand. Politely steer conversations to neutral subjects.
- Take Breaks: If emotions run high, step away for a moment to breathe and reset.
- Focus on Positivity: Emphasize shared traditions and happy memories to foster connection.
On the other hand, you may not want to see some family members or friends at all this year – that’s okay and completely understandable! Don’t be afraid to set boundaries around WHO you see. Taking care of yourself and enjoying your holidays is more important than weird uncle Carl’s feelings.
Embrace Mindfulness and Gratitude
Mindfulness—the practice of staying present in the moment—can help you savor the holidays without getting caught up in stress.
- Practice Mindful Breathing: If you’re feeling overwhelmed, take a few minutes to focus on your breath. This simple act can lower stress levels and help you refocus.
- Engage Your Senses: Notice the smells of holiday cooking, the sound of festive music, or the feeling of cozy winter clothing. These sensory experiences can ground you in the moment.
- Cultivate Gratitude: Take time to reflect on what you’re thankful for, whether it’s the support of loved ones, a warm home, or small joys like holiday lights. Gratitude has been shown to improve mental health and boost resilience.
For some of us, the practice of gratitude and mindfulness feels awkward. I encourage you to do it anyway! The holidays have gratitude built right in. Have a cup of hot chocolate, sit by the fire, and pay attention to how you feel – that’s gratitude and mindfulness!
Plan Ahead to Avoid Last-Minute Stress
Procrastination can amplify holiday stress, so aim to tackle tasks early.
- Create a Schedule: List all your holiday commitments, from gift shopping to parties, and break them into smaller, manageable steps.
- Delegate Tasks: Don’t hesitate to ask for help from family or friends. Whether it’s cooking, decorating, or organizing, teamwork can lighten the load.
- Prepare for Travel: If you’re traveling, plan logistics early to avoid last-minute surprises.
Easier said than done, I know. Let this article serve as a reminder to set 15 minutes aside for holiday planning. For me, planning for the holidays gets me excited about the month to come and makes the next few weeks of December enjoyable! Having a clear plan allows you to stay organized and enjoy the season with less anxiety.
Remember the True Meaning of the Holidays
At its core, the holiday season is about connection, love, and gratitude—not material possessions or perfect presentations.
- Focus on Relationships: Prioritize spending quality time with those who matter most. A heartfelt conversation or shared experience often means more than a fancy gift. In my family, we LOVE games. I choose to find a game at a thrift store every year, prioritizing our experience during the holidays over material possessions as gifts.
- Give Back: Volunteering or donating to a cause can bring a sense of purpose and fulfillment. Helping others is a powerful way to lift your own spirits.
The holiday season doesn’t have to have specific religious or cultural meanings to you. It can mean spending time with family and enjoying yourself! By shifting your focus to what truly matters to you personally, you can find deeper satisfaction and joy.
Seek Support When Needed
If holiday stress feels overwhelming or triggers deeper mental health struggles, don’t hesitate to reach out for help.
- Talk to Someone: Sharing your feelings with a trusted friend, family member, or therapist can provide relief. Often, those around you are feeling the same stress you are and will help however they can.
- Consider Professional Help: If stress or anxiety becomes unmanageable, a mental health professional can offer guidance and support.
- Lean on Community Resources: Many communities offer free or low-cost support groups, hotlines, or workshops during the holidays.
You don’t have to navigate the season alone — help is available when you need it.
Finding Peace and Joy This Holiday Season
The holidays can be a magical time, but they don’t have to be perfect to be meaningful. By acknowledging your stressors, setting boundaries, and prioritizing self-care, you can approach the season with greater balance and joy. Remember, the most important gift you can give yourself is the gift of well-being.
This December, take a step back, breathe deeply, and focus on what brings you true happiness. With mindful planning and compassion for yourself, you can transform holiday stress into holiday cheer.