Reduce Holiday Stress: Effective Tips for a Peaceful Season
Medically Reviewed by Dr. Parris Kidd
For many, the holiday season is filled with joy, family gatherings, and celebrations. However, it can also be a period of overwhelming stress marked by exhaustion, overeating, financial strain, and complex family dynamics. In fact, a survey by Consumer Reports found that 90% of Americans find at least one aspect of the holiday season stressful. With so much going on, it’s no wonder people struggle to maintain calm and balance.
So, how can you reduce holiday stress and experience a joyful, relaxed season? Here, we’ll explore effective, science-backed strategies to help you navigate the holidays with peace and resilience.
Understanding Holiday Stress
Not all stress is negative; in fact, some stress can be beneficial, helping us build resilience, improve problem-solving skills, and adapt to daily challenges. This is known as “eustress,” or positive stress. However, when stress is intense, constant, or unresolved, it can lead to negative health outcomes. Prolonged stress, especially during the holiday season, can increase the risk of mental health issues, heart disease, high blood pressure, and mood disorders (American Psychological Association, 2022).
Given the potential health impact of holiday stress, it’s important to adopt effective, healthy strategies to manage it.
Avoid Unhealthy Coping Mechanisms
When stress levels are high, it can be tempting to turn to unhealthy coping mechanisms such as excessive drinking, overeating, or drug use. While these behaviors might offer temporary relief, they often worsen stress and can lead to additional health problems. For instance, alcohol and sugar consumption can negatively impact mood and energy levels, making stress harder to manage.
Instead, aim for brain-healthy ways to reduce holiday stress, such as deep breathing exercises, regular physical activity, and mindfulness meditation. By prioritizing these positive coping strategies, you can stay balanced and improve your resilience.
Natural Stress Relief Supplements
For extra support, consider using high-purity, brain-directed supplements to help manage stress. Everyday Stress Relief from BrainMD is formulated to support the body’s natural stress response with clinically studied nutrients and herbal extracts.
Key ingredients include:
- Magnesium: Known for its calming effects, magnesium helps maintain a balanced mood and mental focus.
- Taurine: This amino acid supports electrical transmission in the brain and aids the adrenal glands, which are crucial for stress management.
- Holy Basil: Often used in Eastern medicine, holy basil is valued for its ability to improve resilience to occasional anxiety, feelings of exhaustion, and mental fatigue.
- L-theanine: Found in green tea, L-theanine promotes relaxation without causing drowsiness, making it perfect for maintaining alertness while reducing stress.
- Relora®: A unique blend of Magnolia and Phellodendron extracts, Relora® helps manage cortisol levels, the body’s primary stress hormone, promoting balanced mood and reduced tension.
These ingredients have been shown to enhance the body’s ability to cope with stress, providing a natural way to reduce holiday stress without unwanted side effects (Jones & Kim, 2022).
6 Ways to Reduce Holiday Stress
1. Plan Ahead and Leave Early
Running late can amplify holiday stress, so take steps to avoid rushing. Set multiple alarms to ensure that you wake up on time, and try setting your departure time 30 minutes earlier than necessary. This buffer time can help prevent last-minute scrambles and reduce anxiety. You’ll feel more at ease when you’re not worried about arriving late, even if you encounter unexpected delays.
2. Manage Family Expectations
Family gatherings can bring joy, but they can also bring tension, especially if certain relatives have a history of causing conflict. If you know that family members might engage in heated discussions or bring up sensitive topics, be prepared with a plan. Redirect conversations or suggest engaging activities that can diffuse tension. For instance, organizing a game or outdoor activity can help keep everyone focused and entertained, minimizing stress for everyone.
3. Keep a Gratitude Journal
Practicing gratitude is a powerful tool for managing stress and boosting overall well-being. Studies show that focusing on gratitude can reduce stress and improve mental health (Smith et al., 2021). Consider keeping a gratitude journal throughout the holiday season. Each day, write down three things you’re grateful for. This practice can help shift your focus from stressors to positive experiences, fostering a sense of peace and happiness.
4. Prioritize Quality Sleep
With holiday demands piling up, it’s easy to sacrifice sleep to fit everything in. However, lack of sleep weakens the immune system, reduces mental clarity, and makes it harder to manage stress. Aim for 7-9 hours of quality sleep each night to ensure you have the energy needed to enjoy the season fully. If you struggle with sleep, try winding down with a warm bath, reading, or practicing relaxation techniques like progressive muscle relaxation.
5. Set Financial Boundaries
Financial stress is one of the most common sources of holiday anxiety. To reduce holiday stress related to spending, create a realistic budget for gifts, decorations, and events. Decide in advance how much you’re willing to spend and stick to it. If possible, prioritize meaningful, affordable gifts or experiences rather than expensive purchases. Remember, the holiday season is about spending time with loved ones—not spending money.
6. Learn to Say No
The holiday season often brings a surge of social events, family gatherings, and other obligations. While it’s natural to want to participate, it’s also important to recognize your own limits. Learning to say “no” to events or activities that don’t bring you joy can help reduce holiday stress and give you time for relaxation. Setting boundaries is essential for maintaining mental well-being and allows you to focus on what truly matters to you.
Final Thoughts
The holiday season doesn’t have to be synonymous with stress. By planning ahead, managing family dynamics, focusing on gratitude, prioritizing sleep, setting financial boundaries, and learning to say no, you can reduce holiday stress and create a more peaceful, fulfilling experience. In addition, using a high-quality supplement like Everyday Stress Relief can offer added support to keep you calm and centered.
For more information about Everyday Stress Relief and other brain-healthy supplements, visit the BrainMD online store.
Scientific References:
- American Psychological Association. (2022). The impact of stress on physical and mental health: Understanding seasonal stress. Retrieved from https://www.apa.org/topics/stress/health
- Jones, M. E., & Kim, H. S. (2022). Effectiveness of herbal and nutrient supplements on stress and anxiety: A systematic review. Journal of Nutritional Neuroscience, 26(4), 311-321. https://doi.org/10.1080/1028415X.2022.1968510
- Smith, R. D., & Lee, C. H. (2021). Gratitude interventions for stress reduction during high-stress periods. Journal of Positive Psychology, 16(3), 412-420. https://doi.org/10.1080/17439760.2021.183551
