Dealing With Stress During the Holidays

The holidays are often described as “the most wonderful time of the year,” but for many, they bring a complicated mix of emotions. Between family gatherings, financial strain, social expectations, and disrupted routines, the joy of the holidays can easily be overshadowed by stress and anxiety. 

 

According to the American Psychological Association (APA), nearly 9 in 10 U.S. adults report that at least one aspect of the holiday season causes them stress. Common triggers include feeling pressure to give or receive gifts, maintaining family traditions, and managing expectations around time and energy. For those already coping with mental health conditions such as depression, anxiety, or addiction, the season can feel especially overwhelming.

 

The holidays can magnify emotional and physical demands that are easier to manage during other times of the year. For some, it is the financial pressure of buying gifts or hosting events. For others, it may be the emotional labor of navigating strained relationships or grief during family gatherings. 

 

Changes in routine can also play a role. Irregular schedules, travel, and sleep disruption can affect mood regulation and increase fatigue. Feelings of loneliness, loss, or social comparison are also common during the holiday season, particularly when social media creates unrealistic expectations of what “happy” should look like. The National Alliance on Mental Illness (NAMI) notes that preparing for these triggers and setting realistic expectations can help people better manage holiday stress when it arises. 

 

For people in recovery, the holidays can present additional challenges. Alcohol, rich food, and larger social gatherings can trigger cravings or relapse. Those with eating disorders may struggle with food-centered traditions and the pressure to “fit in” during social events. Recognizing these triggers early and having a plan in place can make the season more manageable. 

“The holidays often bring up emotions people have been putting aside all year,” says Megan Kale, MSW, LCSW-S, Director of Clinician Services at The Menninger Clinic. “When those feelings collide with added pressures or expectations, it can quickly become overwhelming. Taking small, intentional steps to slow down and prioritize your mental health can make a big difference.” 

 

 

1. Set realistic expectations. 
Remind yourself that perfection is not the goal. Focus on what matters most rather than trying to do everything. 

 

2. Create boundaries. 
It is OK to decline invitations, set spending limits, or limit time in stressful environments. Protecting your time and energy is not selfish; it is essential. 

 

3. Maintain healthy habits. 
Try to keep sleep, movement, and meal routines consistent. Even short walks or quiet moments alone can help restore balance. 

 

4. Stay connected to support. 
If you are in therapy, recovery, or support groups, continue those sessions. If you are struggling, reach out before things feel unmanageable. 

 

5. Redefine joy. 
Remember that joy does not have to come from tradition or perfection. Sometimes it is found in rest, gratitude, or simply doing less. 

 

The holidays will always carry both joy and stress, but they do not have to be all or nothing. Practicing awareness, compassion, and self-care can help you maintain perspective when the pressure builds. 

 

At The Menninger Clinic, our clinicians help people manage seasonal stress, navigate complex family dynamics, and build healthier coping strategies that last well beyond the holidays. Whether the challenge is depression, anxiety, or recovery, our approach focuses on the whole person and the hope that the joy of the holidays can shine through again.