How to Manage Holiday Stress

To manage holiday stress, set realistic expectations, plan your days ahead, say no to extra commitments, and protect your sleep, movement and downtime. Those are the steps Mayo Clinic, the National Institute of Mental Health (NIMH) and the CDC describe. If stress or low mood will not lift, talk to a health care provider.

Published November 3, 2026.

What causes holiday stress

Mayo Clinic says the holidays often bring stress and depression along with a long list of demands: parties, shopping, baking, cleaning and entertaining. NIMH defines stress as the physical or mental response to an external cause. A stressor can be a one-time event, a short-term problem or something that repeats over a long time. For the biology behind that response, see this explainer on cortisol, the stress hormone.

I read stress and sleep research most of the year, and the holiday guidance from the big medical sources hardly changes from one season to the next. That is reassuring. Knowing it is easy. Doing it in the second week of December, when every evening has somewhere to be, is the hard part.

Lisa Hardesty, a licensed clinical health psychologist with Mayo Clinic Health System, says the key to coping this time of year is to set realistic expectations. In a Mayo Clinic Health System Q&A, finances, relationships, health and current events are named as things that often sit outside our control. High expectations, it adds, leave us stressed and unhappy when they go unmet. The table pairs common holiday pressures with the fix Mayo Clinic lists for each.

Holiday stress symptoms

Stress shows up in the body, the mood and what you do. NIMH lists headaches or body pain, high blood pressure and loss of sleep as physical signs. Emotional signs include excessive worry, uneasiness and tension. NIMH adds that stress can make you avoid doing things and can get in the way of everyday life.

The CDC’s list is longer. It names feelings of fear, anger, sadness, worry, numbness or frustration, along with changes in appetite and energy and trouble concentrating or making decisions. It also lists nightmares or problems sleeping, stomach problems, skin rashes, worsening of chronic health problems and increased use of alcohol, drugs and other substances.

These lists show what the agencies describe. They are not a way to diagnose yourself. If a rough few weeks has turned into months, the guide to chronic stress covers the long-term picture.

How to reduce holiday stress

Start with the calendar. Mayo Clinic says to set aside specific days for shopping, baking, visiting friends and other activities. Plan your menus before you shop so you are not scrambling for a forgotten ingredient, and line up help for party prep and cleanup.

Then practice the word no. Mayo Clinic says that saying yes when you should say no can leave you feeling resentful and overwhelmed. Friends and colleagues will understand if you cannot join every project or event. If you cannot say no to your boss, it suggests taking something else off your agenda to make up the time.

The Mayo Clinic Health System Q&A also says to delegate. Its examples: ask children to decorate the yard with lights and give them free rein, ask dinner guests to each bring a favorite dish, and enlist your partner to help wrap presents. Even if it is not done perfectly, the Q&A says, you will be done in half the time.

Family is the other big source. Mayo Clinic says to accept relatives and friends as they are, set grievances aside until a better time, and be understanding when others get upset, since they may be feeling holiday stress too. The Q&A adds that we can only take responsibility for ourselves, so aim to be gracious.

It is also fine for a holiday to include hard moments. Mayo Clinic’s Q&A says it is not realistic to expect the season to be completely stress-free. When something goes wrong, acknowledge your feelings, be patient with yourself and others, and think about what you are grateful for. If someone close to you has died or you cannot be with loved ones, Mayo Clinic says sadness and grief are normal.

Tips for holiday stress

Planning handles the schedule. Your body needs its own plan, and the agencies agree on the basics.

• Sleep. The CDC says adults need 7 or more hours per night. NIMH suggests keeping a sleep routine.
• Movement. The CDC says to start small and build up to 2½ hours a week, which it breaks down into 20 to 30 minutes a day. Mayo Clinic says to fit physical activity into each day.
• Eat before the party. Mayo Clinic suggests a healthy snack before holiday parties so you do not go overboard on sweets, cheese or drinks.
• Go easy on alcohol and caffeine. The CDC says to choose not to drink, or to drink in moderation on days you drink alcohol. NIMH says to avoid excess caffeine, such as soft drinks or coffee.
• Take a break from the news. The CDC suggests breaks from news and social media, time outdoors, a daily gratitude practice and talking with people you trust.
• Write it down. NIMH suggests keeping a journal and challenging negative, unhelpful thoughts.

Mayo Clinic also says that just 15 minutes alone, without distractions, may refresh you enough to handle what is next. Its ideas include an evening walk with some stargazing, soothing music, a massage or a book. A short body scan meditation can fill the same slot if you want something that slows your breathing.

Holiday stress and anxiety

For some people the strain goes past a busy month. NIMH describes anxiety as the body’s reaction to stress, and says it usually involves a persistent feeling of apprehension or dread that does not go away. It names symptoms that seem to be always present as one sign of an anxiety disorder.

Mayo Clinic gives a similar test for the holidays. If you feel persistently sad or anxious, have physical complaints, cannot sleep, feel irritable and hopeless, or cannot face routine chores, and those feelings last, it says to talk to your health care provider or a mental health professional. NIMH says the same for stress or anxiety symptoms that will not go away. It lists psychotherapy (talk therapy) and medication as the two main treatments for anxiety, and a clinician decides which, if either, fits you.

If you are in immediate distress or are thinking about hurting yourself, NIMH says to call or text the 988 Suicide & Crisis Lifeline at 988 or chat at 988lifeline.org. The Lifeline’s own site says help is available 24/7/365 and that conversations are free and confidential.

For everyday worry that stays below that line, these ways to reduce anxiety add more ideas.

Frequently asked questions about holiday stress

What is holiday stress?

It is the strain that builds when the season’s demands stack up. Mayo Clinic says the holidays often bring stress and depression, with parties, shopping, baking, cleaning and entertaining all competing for time. NIMH defines stress as the physical or mental response to an external cause.

Can stress make you sick?

Stress can bring physical symptoms. NIMH lists headaches or body pain, high blood pressure and loss of sleep. The CDC adds stomach problems and skin rashes, and says stress can worsen chronic health problems. If symptoms persist, talk to a health care provider.

How much sleep do adults need?

The CDC says adults need 7 or more hours of sleep per night. Mayo Clinic’s holiday tips include getting plenty of sleep, and NIMH suggests keeping a sleep routine. A health care provider can help if sleep problems continue.

What is the 988 Lifeline?

It is the 988 Suicide & Crisis Lifeline. Its website, 988lifeline.org, says help is available 24/7/365 and that conversations are free and confidential. You can call or text 988, or chat at 988lifeline.org.

This article is for general information only and is not medical advice. Talk to a licensed clinician about your own situation.