[{"@context":"https:\/\/schema.org\/","@type":"Article","@id":"https:\/\/share-dev.upmc.com\/2016\/11\/holiday-stress-management\/#Article","mainEntityOfPage":"https:\/\/share-dev.upmc.com\/2016\/11\/holiday-stress-management\/","headline":"Tips to Keep Your Holiday Stress in Check","name":"Tips to Keep Your Holiday Stress in Check","description":"The holiday season can often trigger feelings of stress, anxiety, and depression. We've got tips on how to better manage these feelings. ","datePublished":"2016-11-23","dateModified":"2025-10-29","author":{"@type":"Organization","@id":"https:\/\/www.upmc.com\/services\/behavioral-health-regions","name":"UPMC Western Behavioral Health","url":"https:\/\/www.upmc.com\/services\/behavioral-health-regions","sameAs":"https:\/\/share-dev.upmc.com\/behavioral-health\/","parentOrganization":"UPMC"},"publisher":{"@type":"Organization","name":"UPMC HealthBeat","logo":{"@type":"ImageObject","@id":"https:\/\/share-dev.upmc.com\/wp-content\/uploads\/2019\/04\/UPMC-HealthBeat-Logo.png","url":"https:\/\/share-dev.upmc.com\/wp-content\/uploads\/2019\/04\/UPMC-HealthBeat-Logo.png","width":600,"height":60}},"image":{"@type":"ImageObject","@id":"https:\/\/share-dev.upmc.com\/wp-content\/uploads\/2016\/11\/GettyImages-1351488477-e1761749977391.jpg","url":"https:\/\/share-dev.upmc.com\/wp-content\/uploads\/2016\/11\/GettyImages-1351488477-e1761749977391.jpg","height":866,"width":2000},"url":"https:\/\/share-dev.upmc.com\/2016\/11\/holiday-stress-management\/","about":["Health Topics A-Z","Mental Health"],"wordCount":1214,"keywords":["anxiety","Christmas","holiday anxiety","holiday stress","mental health","stress management","winter"],"articleBody":"Stress can affect your health. And stress around the holidays can be excessively bad. Effective holiday stress management is crucial.Stressful holidays can trigger depression, anxiety, financial woes, and even physical aches and pains. The best way to manage your holiday-induced stress is by preparing for it in the first place.“I always remind people to have a plan,” says Melissa Brown, PsyD, clinical psychologist, UPMC in Central Pa. “In the heat of a moment, emotions rule. We can say things or react in ways we ordinarily would not.”Take some time to reflect on your anxiety levels during this busy time of year. To reduce stress during the holidays, create a strategy to help you manage the season’s demands without sacrificing your sense of well-being.Read on to learn how to manage your holiday stress and mental health.What Can Trigger Holiday Stress?Many factors can cause stress at this time of year and vary by person. Some stressors are chronic triggers, while others might depend on your current situation.“Contrary to popular belief, the thought of celebrating the holiday season is not always synonymous with gratitude and peace,” Dr. Brown says.The first step in managing holiday stress is identifying your stressor. Common causes of stress during the holiday season include:Being away from a partner, friends, and family.Associating the holiday with family turmoil.Facing an illness during the holiday season.Feeling lonely or isolated from others.Feeling anxious about social or financial obligations.Drinking alcohol more heavily at social functions.Managing a busy social schedule on top of other responsibilities.Keeping a busy workload \u2014 shopping, baking, cleaning, and entertaining.Ways to Cope with Holiday StressStress can cause physical and emotional burdens during the holidays. Christmast and stress can go hand in hand. However, stress levels can be lower with the right preparation and coping mechanisms.Before the season begins, set your prioritiesThe holidays don’t have to be perfect to be memorable. Start the season by noticing and focusing on what will make it enjoyable for you. Which traditions are important, and which others can you scrap? Does your dinner need to be extravagant, or can you host a simple gathering?Create your spending limitBefore heading out on a gift shopping spree or loading up on groceries, decide how much money you will spend. You can even set aside budgets for individual family members.When it comes to your holiday shopping, keep it simple. Start early when you still have plenty of selection and time, and ask your loved ones what they want in advance. Avoid bustling malls and shopping centers by ordering things online.Set your time limitIf you have a troubled relationship with some family members, limit your time with them. Set aside your differences for this designated period. Tell them what you need from them, and remove yourself if they cross your boundaries.Take a breath or a breakCreate an exit strategy should you become overwhelmed or as tensions rise. It can be as simple as walking or taking deep breaths.“Taking just three minutes a day to slow our breath and focus on something which brings us joy can be a game-changer,” Dr. Brown says. “If walking away is not an option, suggest group activities like a board game, watching a movie, looking at pictures, or revisiting a favorite tradition.”Dr. Brown says it’s important not to forget humor. It can serve as a coping tactic to improve your mood or situation. Laughter can also generate endorphins, your body’s “feel-good” hormones.“Focusing on what we can control and choosing a different reaction can help de-escalate a heated discussion,” she says. “Still, remember it is OK to leave when you feel uncomfortable. Nobody should be forced to remain in a volatile environment.”Share the workloadOrganizing your annual holiday feast? Sit down and create a menu \u2014 then have your loved ones pitch in on a few cooking responsibilities. You can also try picking up some prepared foods instead of whipping up everything from scratch.Learn to say noMany find their holiday schedules packed with parties, gift exchanges, and other outings. Remember not to overschedule yourself. It’s OK to say no to some social engagements. Also, avoid rush-hour travel and simplify your traditions.“It is not uncommon for people to overextend themselves and say ‘yes’ to people and invitations more than they would like,” Dr. Brown says. “‘No’ is a complete sentence.”Practice self-careAlign your goals with your values and keep a schedule to ease anxiety.“Of course, finding gratitude in a moment of anxiety or conflict can be difficult,” Dr. Brown says. “The idea of getting back to basics can help you achieve that goal.”“Concentrate on the simple, small moments in that moment. Consider what and who brings you happiness. Focus on you and not whatever is temporarily causing you stress, because it is possible to manifest what we fear.”Limit your alcoholIt may seem drugs and alcohol reduce stress in the short term, but they often worsen holiday stress and mental health in the long run.The CDC recommends people of legal drinking age (21 or older) stick to one drink daily for women or two for men.Keep movingIf you regularly go for a morning run or attend an evening yoga class, don’t abandon these healthy habits during the holiday season.The American Heart Association recommends 150 minutes of moderate-level aerobic activity or 75 minutes of intense aerobic activity per week. Exercise may not just help with stress \u2014 it also has a physical benefit.If you don’t have a workout regimen, take a daily walk. Exercise can be a powerful means of managing stress.Hold on to good habitsThe CDC advises that healthy habits help manage stress. Eat well-balanced meals, get plenty of sleep, and spend time alone or with your partner to unwind.Practice the 5 A’sTo provide a comprehensive approach to handling stress during the holidays, it’s helpful to consider the “5 A’s of stress management.” These techniques can reduce holiday-related anxiety by offering clear strategies for different situations.The 5 A’s are:Avoid \u2014 Identify and avoid unnecessary stressors where possible.Alter \u2014 Change the situation to reduce its impact, such as adjusting your tone.Adapt \u2014 Adjust your expectations or attitude towards the stressor.Accept \u2014 Recognize what you can’t change and find ways to move forward.Assert \u2014 Express your needs clearly without aggression.Seek support when you need itDr. Brown says that “Mind over matter” does not always work. If your mood changes are lingering or interrupting your lifestyle, or if you’re turning to unhealthy coping mechanisms, seek the help of a professional.Dr. Brown advises looking into options available through your Employee Assistance Program, health insurance plan, or other community resources.“With a little planning, support, and new perspective, everyone can unwrap comfort and joy at their next celebration,” she says.Managing holiday stress requires commitment before, during, and after the season. At UPMC Behavioral Health Services, we’re here to provide support if you need it. Visit our website to find behavioral and mental health care near you.Editor's Note: This article was originally published on November 23, 2016, and was last reviewed on October 29, 2025."},{"@context":"https:\/\/schema.org\/","@type":"BreadcrumbList","itemListElement":[{"@type":"ListItem","position":1,"name":"2016","item":"https:\/\/share-dev.upmc.com\/2016\/#breadcrumbitem"},{"@type":"ListItem","position":2,"name":"11","item":"https:\/\/share-dev.upmc.com\/2016\/\/11\/#breadcrumbitem"},{"@type":"ListItem","position":3,"name":"Tips to Keep Your Holiday Stress in Check","item":"https:\/\/share-dev.upmc.com\/2016\/11\/holiday-stress-management\/#breadcrumbitem"}]}]