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MANAGING HOLIDAY STRESS: Your Comprehensive Self-Care Guide

Updated: Dec 5, 2025

Written by: Marie T. Rogers, MPS, Ph.D., RYT


The holidays provide an opportunity to pause & reflect on the important things that matter in our lives.

Your already busy life inevitably gets busier this time of year. In addition to attempting to manage your never ending to-do list of personal and professional commitments, here come the holidays, at full speed, with their added obligations and responsibilities. 


You're now finding yourself immersed in making travel plans or preparing for out-of-town guests, budgeting gift giving and bonuses, decorating, baking, and scheduling social events, to name a few. While demands and commitments increase, time and finances decrease. The word many use to describe this time of year is "stressful."


It's hard to feel festive and grateful,  and connect with the meaning of the season when energy levels are drastically plummeting.  


As the pace of our lives accelerates beyond what feels manageable, our sense of satisfaction begins to decline. Unfortunately, the healthy habits that sustained and supported us typically go by the wayside during the holiday season. The question becomes: Does It Have to Be This Way?   The short answer is No! We simply cannot be "ON" all the time as we were not created to function that way. We certainly were not designed to sustain prolonged levels of stress in unrealistic efforts to feel "productive." It’s nearly impossible to access that inner festive spark when we’re stretched too thin. When stress takes over, even the season’s joy can feel muted or out of reach. 


In our busy worlds, where multitasking has become the norm, we find ourselves buried under the weighted pressure of obligations and insurmountable demands. So many are currently living dysregulated and unbalanced lives; attempting to function as human do-ings, as opposed to human be-ings. 


The body cannot delineate holiday stress from everyday stress. It knows of no such difference. It senses sustained nervous system arousal as a big red flag.


In an attempt to maintain homeostasis for health and well-being, prolonged stress will signal your body's alert functions. It behooves us to pay attention. The following list of physical complaints are just a few of the effects of cumulative stress: 



When stressed, we often disengage—not because we’re weak or undisciplined, but because the nervous system shifts into protection mode. Instead of moving toward the life we’re trying to create, we instinctively step backward into familiar “over-” behaviors: over-eating, over-drinking, over-working, over-thinking, over-scrolling… any form of over that momentarily soothes but ultimately pulls us out of alignment with our intentions.


When our allostatic load climbs and the brain perceives threat, executive functioning dims. The prefrontal cortex (our command center for planning, self-regulation, clarity, and healthy decision making) goes offline, while older survival circuits take over. We reach for whatever provides quick relief—not because it’s what we want, but because it’s what our biology has rehearsed.


The key is recognizing this moment of disengagement for what it is: a signal, not a setback.

If we can pause, breathe, and re-engage with presence—through grounding, mindful awareness, or one small intentional action—we can interrupt the stress-loop and return to the version of ourselves capable of moving forward with clarity and alignment. 


To maximize the benefits of the holidays,  make a commitment to adhere to your self-care routine.


If you don't already have one, establishing one may just be the best GIFT you give yourself.


You cannot adequately and efficiently care for and/or give to others when fatigued, depleted, or overwhelmed. One of the most self-less commitments you can make is to commit, unapologetically, to your own well-being and self-care. 


Self-Care = Self-Respect.

Self-Care is HEALTHCARE!


The holidays are not an excuse to abandon self-care practices. When you over-eat (or over indulge in any manner), become less active, or find yourself loosening an important personal boundary (with yourself or with others), remember: you have the power to re-set quickly. There is no need to wait until tomorrow, Monday or January. Shift your thinking and behavior now; in the present moment. Healthy habits are not All-or Nothing. They're more fluid; requiring vigilance, mindfulness, and the ability to delay gratification. 


Plan for obstacles. 


Strategize solutions beforehand. 






THE STRESS BUSTERS


The following is a comprehensive plan to reduce stress, create authentic personal space,  and live your best life. 




Presence & Mindfulness


Mindfulness, the act of paying attention to the present moment with a non-judgmental attitude, has become quite the buzz word in recent times. Endlessly featured on social media, magazines, television, and YouTube videos, its overuse has unfortunately contributed to the dilution of its meaning and, therefore, its therapeutic benefits. In essence, mindfulness is the basic human ability to become fully present, without feelings of overwhelm or over-reactivity. It is your antidote to stress! Embracing mindfulness and weaving it into your day, your habits, your relationships and basically your life will be the game-changer you've been seeking vis-a-vis feeling healthy and energized deep within your body.


It's about your PRESENCE, 

not your presents!


Wherever you are, be there.


Whatever you're doing, be there.


Whomever you're with, be there.



Schedule time-ins on your planner. This is reserved time that is 100% dedicated for you; even if just 20 minutes. Also, periodically, throughout your day, pause and conduct a mini check-in. 


Mindfully take a moment and ask yourself questions such as: 


  • Do I feel connected to the present activity?

  • Is this present activity energizing me or depleting me of my energy?

  • How am I feeling right now?

  • When I listen to my body, what is it telling me I need?

  • What am I paying attention to at this moment? 

  • What is the rhythm of my life right now? Too fast, too slow? Smooth, irregular? 


Those who practice mindfulness generally report it fundamentally changes how they view and experience life. 


Manage Your Thoughts


Your brain is always listening, and you are both the observer and the thinker of your thoughts. An integral part of your thinking (and ultimately your thoughts)  is the information you're feeding your mind.


A good first step is to manage the incoming data. With round-the-clock news coverage and the constant hum of social media, you may be experiencing information overload without even realizing it. Our brains were never designed to process an endless stream of alerts, updates, crises, and commentary. When we do, the nervous system interprets this barrage of information as a series of micro-stressors, each one nudging cortisol a little higher, tightening our muscles a bit more, and subtly shifting our mood.


During the holidays, when emotional bandwidth is already stretched thin, this steady inflow of distressing or sensational news can heighten anxiety, lower patience, and dim the inner festive mood you’re hoping to feel. Even a few minutes of exposure to negative news has been shown to increase feelings of worry, irritability, and helplessness.


Managing your information environment is not about disengaging from the world—it’s about protecting your mind, your mood, and your energy. Thoughtful boundaries around news intake can create just enough space for calm, clarity, and genuine holiday presence to return. In our ever growing complex and distracted world, our ability to focus is diminishing dramatically, and this is affecting motivation and problem solving. So many of us are cognitively fatigued. Pay attention to your thoughts and focus specifically on who and what matters. Focus on the season's blessings and the opportunity for connection and good cheer. Remember: 

 

At any moment, I can choose a different thought! 

 

At any moment, I can choose a better thought! 




Establish Healthy Boundaries 


Social obligations can rapidly become overwhelming during the holidays. One of the best self-care practices you can adopt is to set limits and maintain healthy boundaries. You do not have to attend every holiday party you're invited to, but you also should not decline every opportunity to connect with others, either. There is a happy middle ground.  The key is to be mindful of your boundaries.


Whereas location is paramount in real estate, communication and boundaries hold the same importance in relationships; both with ourselves and with others. Good, well-defined boundaries create a healthy connected and integrated sense of self, and they help create and maintain healthy relationships with others. 




Talk To Someone


You don’t have to move through this season on your own. Whether you need just a few sessions to gain a grounded professional perspective, or more sustained support while navigating a major life transition, one of the most meaningful gifts you can offer yourself is the gift of healing.


If you’re experiencing anxiety, grief, a relationship break-up, illness, are in recovery, or managing the complexities of addiction, the holidays can amplify those challenges. While others seem to slip easily into celebration, you may feel as if you’re climbing a steep mountain—carrying far more than anyone can see.


Seeking the help of a mental health professional and/or a therapy group will provide you the support needed to better manage daily stressors and move your life forward in on onward and upward fashion.


Therapy provides a safe place to process your personal circumstances and the flurry of thoughts and emotions associated with their challenges. The current movement in therapy is toward an integrative approach, connecting mind and body. The outcome is typically greater clarity and focus. With so many mental health professionals offering telehealth, it's never been more convenient to seek professional guidance. 


What about therapy support groups? 


There is real power in a group—especially a therapeutic support group. The shared energy, cohesion, and collective storytelling create a safe, grounded space for healing that is difficult to replicate in any other setting.


Because support groups are organized around a specific theme—such as grief, addiction, divorce, illness, or other life transitions—participants often experience an immediate sense of belonging. Sharing with others who genuinely “get it” reduces feelings of judgment and isolation, making it easier to speak openly and honestly.


Support groups also offer accountability and encouragement. Members motivate one another, celebrate progress, and help each other move toward meaningful goals and personal growth.

 

Nourish Your Body


The holidays are a time of celebration and with celebration comes food. Unfortunately, unlike a birthday party or wedding, where the over-indulgence is a one-day affair, the holidays, spanning from Thanksgiving to New Year's, means there will be more sweets, desserts, platters,  and snacks on hand than at any other time of year.


Whether you are at work, home, or a social gathering, you will find that remaining disciplined with your caloric intake will present quite the challenge. The good news is that you can enjoy these special treats, if you keep MODERATION in mind. 

 

Unfortunately, when stressed, most of us resort to eating. It's our go-to to feel good activity. Typically, the choices made are not nutrient-dense, protein rich foods. Instead, we look for comfort foods; which are generally high in sugar, salt, carbohydrates, and calories. They deliver a feel-good sensation almost immediately but, over time, they can be addictive and contribute to illness and disease. 

 

Managing stress during the holidays is paramount to avoiding emotional eating pitfalls. Whereas you may not be able to control the influx of food,  you can control its consumption. Take some time to plan and prep your meals and dedicate a larger portion of your plate to whole, nutrient dense foods. 


Listen to Soothing Sounds & Music 


Easily available and incredibly effective, the integration of music and healing sounds  in our daily lives is an easy way to instantly feel better. Sounds produce vibrations that alter brain waves. Music can help us feel good by stimulating the production of our feel good hormone, dopamine. 


Considered ‘new age,’ music and sound healing, unfortunately, do not get the recognition they deserve. However, the effects are powerful. And as with many treatments considered 'new age,' sound healing is actually deeply rooted in ancient history. 


Whereas everyone is familiar with music, few know about the profound healing benefits of sound, which involves the utilization of sacred instruments or voice to evoke well-being. Vibrations such as those used by gongs, singing bowls and tuning forks to relax the mind and body are highly effective.  



Another simple strategy to relax an over-stimulated nervous system is humming. By simply humming, whether a tune or the equivalent of the Om mantra (familiar to yoga practitioners), the vagus nerves will be stimulated. Since they are the fundamental regulator of the parasympathetic nervous system (PNS), their stimulation is directly associated with relaxation.


The PNS is responsible for bringing a state of restorative calmness, and through the innervation of the vagal nerves, it releases an assortment of hormones and enzymes that directly link to the enhancement of immune functioning, which is an additional benefit during the holiday season. 

  

Get Restorative Sleep


Prioritizing sleep is prioritizing your mental and physical health. The benefits of restorative sleep cannot be overstated. A good night's sleep can do wonders for your mood, energy, stress level and cognitive functioning.


In contrast, one or two successive poor nights of sleep can leave you feeling irritable, cranky and grumpy.  Sleep disturbance is a common health complaint, affecting approximately 10-24% of the general population and pharmaceutical sleep aids remain the first line of treatment for insomnia and other related sleep issues. Although they can be effective, they also have the potential for abuse and cross-reactivity with other medications and a plethora of side-effects. 

 

Going to bed with a head full of mindless mental chatter is not likely to produce a good night's sleep. We've all been there. Shutting off and shutting out the mental noise feels like a daunting task, making it harder to finally get to sleep, and even harder to remain asleep. A natural sleep remedy you may not have considered is getting into the practice of meditation (which will be discussed in this article). 


Complicating the picture and quite concerning is the inverse relationship restorative sleep and anxiety share- as restorative sleep decreases, feelings of anxiety increase. 

 

Here are some helpful tips to obtaining restorative sleep: 


1. Your bedroom should be cool and dark, and free from distracting noise. Some find white noise or background sounds of nature soothing. 

 

2.  Try to keep a schedule where you go to bed and wake up at the same time each day. Going to bed before midnight is better for long-term mood and energy regulation. 

 

3. Avoid consuming caffeinated beverages after noon and late night snacking. 

 

4. Get some sunlight midday. Just 20 minutes of natural light exposure during the day will help your body produce melatonin when it's time for sleep.

  

Schedule a Massage


Perhaps one of the oldest healing practices, the benefits of massage therapy are plentiful. Kneading and/or manipulating muscles and other soft tissues improves well-being and health. 


Massage therapy has been known to lower blood pressure, decrease pain and tension, and relieve stress. One of its key benefits is in its immediate ability to naturally release endorphins and decrease adrenalin. This results in a state of deep relaxation. Schedule a 60 or 90 minute massage and reap the benefits of a tranquil body and mind. You earn bonus points if you schedule 2025's massage sessions now. It will be one less thing to do in 2025 and something you will regularly look forward to, knowing you are actively taking care of your body and health.  


Get Active

 

Exercise is an excellent stress-buster. Your body loves and craves movement. Both moderate and strenuous forms of exercise help relieve symptoms of anxiety and reduce stress.


Cardio-type work-outs and resistance training, also known as strength or weight training, have been shown to dissipate stress and improve mood and energy.  This does not have to be a 1-hour weight lifting session or a 5 mile beach run. It can be as simple as performing a few sit-ups and push-ups, or a short walk around the neighborhood. 


A 20-minute stretch can be so restoratively soothing to both your mind and muscles, and this brings us to our next stress busting activity and an excellent segue into yoga.  


Practice Yoga 


Yoga is a deeply rooted, healing practice emphasizing the mind-body connection. It incorporates postures, breathing, and meditation. The physical practice of yoga can be viewed as a moving meditation, connecting breath with movement. 

  

Pranayama is the formal practice of managing the breath, and a steady, rhythmic breath is central to yoga and stress management. Its consistent practice yields compounding results, meaning each and every time you participate, you're decreasing the effects of stress. The Ujjayi  (or ocean) breath is the most common form of breath control used in yoga. It can help bring calmness to your mind and body. 

 

Here is a basic guide to accessing this breath: 


  • get into a comfortable seated position.

  • breathe in through your nose and exhale through your mouth. Imagine you are fogging a mirror with your breath. 

  • when breathing, inhale to contract the diaphragm to create space for your lungs to expand, and when you exhale, relax the diaphragm and gently push the air from your lungs.

  • inhale and exhale to a slow count of 4.     


Meditate


Meditation is a mental training involving quieting and slowing down the mind. There are many different types of meditation, mostly falling under the categories of guided and unguided (or silent). While there is not a universally accepted or "best" method, there are components to meditation that are consistent across practices. They include: focused attention, breath awareness, quiet and comfortable setting, and an attitude of non-judgment or "observer." The "best" meditation is the one that is "best" for you and the one that you will consistently do. 


HOW TO MEDITATE


Starting a meditation practice does not have to be complicated. A quiet place and a comfortable seat are all you need to begin this practice. 


  • Sit or lie comfortably.


  • Focus your attention on your breath and on how your body moves with each inhalation and exhalation.


  • Breathe naturally.


  • Notice when your mind and thoughts wander and bring your attention back to your breath.


ADD AROMATHERAPY:   Aromatherapy is the use of essential oils or other aromatic plant compounds for healing and wellness. Essential oils and their use date back to ancient times. Certain fragrances have been shown to have a clinically quantifiable effect on mood. Incorporating aromatherapy into your meditation practice may help facilitate feelings of calm and relaxation through its primary processing pathway, the olfactory system. 


The olfactory bulb (an essential structure of the olfactory system) is directly connected to the amygdala and hippocampus, which explains why smells and fragrances are often powerfully connected to specific memories.


For purposes of relaxation, lavender is typically the aromatherapy expert’s go-to scent. Other essential oils for relaxation include, but are not limited to: 

  • Rose

  • Valerian

  • Jasmine

  • Chamomile

  • Ylang yang


It is recommended that you invest in pure essential oils and a good diffuser for maximum benefits.  


What if you're at work, sitting at your desk or you're at home, becoming painfully more aware of your rising stress levels and you only have, maybe, about one minute to re-regulate and bring your activated nervous system to a calmer place? Well, research has shown that viewing a photo or video of nature can do the trick; even in one minute. Nature and the sounds of nature are good for your mind, your brain and your body. Give it a try-->




Play with Your Furry Friend


Your furry friends are great for your health. It only takes a few minutes of playing with or petting a dog or cat to feel your blood pressure lower and stress melt away. If your furry friend is a dog, then you in all likelihood have an immediately available walking, hiking and/or scenic car riding or errand-running companion.


Also, because animals live in the moment, they are excellent teachers of presence. They take each moment, from eating their food to snuggling with their humans, as it comes, making the most of the here-and-now. 


Journal


The benefits of capturing your thoughts, dreams, circumstances, and concerns in writing are innumerable. Getting into a regular journaling practice is a self-honoring gift that has long-lasting benefits.


Primarily, it serves to provide a safe space and opportunity to mindfully connect with yourself and momentarily press the pause button on your life. Who doesn't need that? 


As you capture your story in writing, you're engaging the parts of your brain that focus, connect, and clarify. Secondarily, journaling offers the benefit of re-visiting your story at a later date. Re-reading entries may lead to the much appreciated Eureka effect, also known as the Aha! Moment. 


All of a sudden, a hidden insight or discovery is made because a pattern in your life you couldn't see before now becomes visible. Also, by re-reading entries, you will realize that many of the things you worried about simply never came to fruition. I am reminded of this quotation:

I am an old man and have known a great many troubles,

most of which never happened.

-Mark Twain 


The 10-15 minutes per day that you dedicate to journaling, whether as part of your morning or evening routine, will deliver added mental health benefits, as journaling has been shown to reduce stress and anxiety. You can also jot down inspirational or motivational sayings, and when you re-read your entries, you will be reminded of these uplifting quotes. 

 

Create  


Creativity is self-expression in motion.  It is weaved within us, incorporating a dynamic and innovative part of our being that helps bring fulfillment and meaning to our lives. 


Immersing yourself in a creative activity will place you and your brain directly in the zone or flow state., which is a coveted location. You cannot be both anxious and in the zone simultaneously.


Hobbies and activities that enhance creativity include: 


  • drawing/painting/coloring

  • interior and exterior designing

  • solving/assembling puzzles (word/jigsaw)

  • creative writing

  • journaling

  • knitting/crocheting

  • cooking/baking

  • playing a musical instrument/singing/song-writing

  • scrapbooking

  • dancing



Find Your Gratitude


There is no dearth of psychological research documenting the therapeutic value of expressing gratitude. Findings support strong associations between the acknowledgment of gratitude and greater happiness. It helps enhance positive emotions and experiences, and improve relationships and health. 

Be present in all things, and thankful in all things. -Maya Angelou

A daily gratitude practice in which you connect with at least three things you're grateful for has shown time and time again to be both a good-luck and abundance attractor. The simple practice of appreciating what you have, who you're with, and what you've been through is psychologically powerful. When we can see the good, the lesson, the learning experience, etc., we shift our perspective. Through this shift, greater clarity occurs and with greater clarity, we can achieve greater peace.




The holidays are the time to create special 

and life-long traditions and memories. 

 

While presents are nice,

your presence matters more! 

 

We remember the moments much 

more than the gifts. 



The information presented in this blog is intended for general knowledge and is not a substitute for medical/health or professional advice or treatment. As with most things in life, there isn't a magic pill or "cure-all" but there are strategies to help regain control of your life.


About Dr. Rogers


Dr. Marie T. Rogers is a psychologist, consultant, podcaster, certified yoga instructor, author, and creator of guided journals and notebooks that inspire reflection, growth, and intentional living.




In addition to her transformative planner and journals, she has created versatile companion notebooks: I CAN LEARN ANYTHING: My Study Notebook for Capturing Course Content, supporting active learners and CAPTURING CREATIVITY: One Idea at a Time, and IDEAS, INSPIRATIONS, INSIGHTS: My Notebook for Capturing Creativity, both designed to hold space for spontaneous brilliance and reflection.  


Dr. Rogers hosts the LIFE in FOCUS podcast where she talks about all things neuroscience, mental health, executive functioning, psychoneuroimmunology (otherwise known as the mind-body connection and the role stress plays), mindfulness, and basically how to live your best, most successful, most energized and healthiest life.


Want more insights on the science of mind-body health? Subscribe to Dr. Rogers LIFE IN FOCUS substack and the Rogers Research Global YouTube Channel for guided meditations, educational videos, and neuroscience-based strategies.







 
 
 

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