Holiday Stress? Discover the Causes and Effective Coping Tips

The holiday season is often painted as the most wonderful time of the year—filled with twinkling lights, family gatherings, and the joy of giving. But for many, the reality can be quite different. Between the hustle and bustle of preparations and the emotional weight that comes with it, the holiday season can sometimes feel more overwhelming than festive. As a psychotherapist, I’ve seen firsthand how the pressures of the holidays can impact mental health, so I wanted to share some insights on what causes holiday stress and how to cope with it in a healthier, kinder way.

How Stress Levels Change During the Holidays

If you feel stressed around the holidays, you’re definitely not alone. According to a 2023 study by the American Psychological Association (AMA), 41% of people report that their stress levels increase during the holiday season. Meanwhile, 52% say their stress stays the same, and only 7% experience a decrease in stress.

So, it’s clear that for many of us, the holidays bring added pressure. But what exactly is causing this increase in stress? Let’s take a closer look.

What’s Really Causing All the Stress?

Here are the most commonly reported sources of holiday stress:

• Spending too much or not having enough to spend: 58%

• Finding the right gifts: 40%

• Missing family or loved ones: 38%

• Having too much to do: 32%

• Feeling pressure to make the holidays special: 30%

• Food- or alcohol-related issues: 25%

• Not being able to spend time with family or loved ones: 25%

• Experiencing or anticipating family conflict: 22%

• Feeling left out or excluded: 20%

• Travelling: 19%

Holiday stress isn’t just about being busy—it’s also about navigating emotional, social, and financial pressures.

How to Cope with Christmas Stress

Set Realistic Expectations

The holidays don’t need to be flawless to be meaningful. Sometimes, the best memories come from moments that aren’t perfectly planned. Give yourself permission to let go of perfectionism. It’s okay if the tree isn’t exactly symmetrical or if the dinner isn’t a Pinterest-worthy masterpiece. The most important thing is being present and enjoying the time with your loved ones.

Practice Self-Care Every Day

Self-care isn’t just a buzzword—it’s essential for your well-being, especially during the holidays. You can’t pour from an empty cup. Whether it’s a five-minute meditation, a walk outside, or simply taking a few moments to breathe deeply, make sure you’re prioritizing your mental and emotional health. It’s not selfish; it’s necessary. Try to carve out small pockets of time each day to recharge.

Ask for Help and Share the Load

You don’t have to do everything on your own. If you’re hosting family dinners or preparing for a big celebration, don’t hesitate to ask others for help. Whether it’s having someone else wrap the gifts, take over the holiday cooking, or even help clean up afterward, sharing responsibilities can lighten your load and make the experience more enjoyable for everyone.

Mindful Spending and Budgeting

Financial stress is a major contributor to holiday anxiety. It’s easy to feel pressured to buy expensive gifts or go overboard with decorations, but setting a clear budget and sticking to it can relieve some of that stress. Remember, thoughtful, meaningful gifts are often more appreciated than extravagant ones. If you're feeling creative, DIY gifts or acts of kindness can be just as heartfelt and more affordable.

Learn to Say No

During the holiday season, you may feel obligated to attend every party or gathering. But it’s important to recognize your limits. Saying “no” doesn’t make you a Grinch—it means you’re honouring your own well-being. It’s okay to decline invitations when you need rest or time to recharge. Protecting your energy is key to avoiding burnout.

Focus on What Matters Most

The holiday season is about connection, love, and joy, not about being busy or perfect. Try to focus on the little moments that bring you happiness, like a cup of hot chocolate with a friend, a quiet evening with family, or simply enjoying a peaceful walk in the winter air. By staying present and embracing the simple pleasures of the season, you’ll find that your stress starts to melt away.

The holiday season may come with its challenges, but it’s also a time to reflect, relax, and rejuvenate. If you’re feeling overwhelmed with stress, remember you’re not alone. It’s okay to feel mixed emotions during the holidays. By setting realistic expectations, focusing on what truly matters, and making time for self-care, you can manage stress in a healthier way and reclaim the joy that the season is meant to bring.

Wishing you a peaceful and meaningful holiday season—one filled with warmth, kindness, and a lot of self-compassion.