Coping with the Stressors of the Holiday Season

As Thanksgiving approaches, many people anticipate warmth, connection and celebration. But for just as many, the holiday season also brings strain—packed schedules, disrupted routines, financial pressure, complex family dynamics and the emotional weight of reflection as the year winds down. 

If you’re noticing these pressures building, you’re not alone—nor are you powerless. Here are several evidence-based strategies that can help you prepare for the holidays with greater steadiness and self-compassion:

1. Acknowledge What You’re Actually Feeling

It’s common to feel obligated to be cheerful “because it’s the holidays.” But pretending everything is fine when it isn’t only increases emotional strain. Give yourself permission to recognize your true experience—grief, stress, loneliness, irritation or exhaustion. Honest acknowledgment is the first step toward effective coping.

2. Set Realistic Expectations

Holiday movies and social media often portray flawless gatherings and perfect families. Real life is far more complicated. Before the holidays begin, consider the following:

• How much time and energy you realistically have

• What traditions actually matter to you

• What you can simplify or skip without guilt

Reducing the gap between expectation and reality is one of the most powerful ways to reduce stress.

3. Create Boundaries—And Honor Them

Boundaries are an act of emotional self-care.

You might need to:

• Limit the length of family visits

• Decline certain invitations

• Set topics that are off-limits for discussion

• Protect time for rest

Boundaries aren’t about pushing people away—they’re about preserving your well-being.

4. Plan for Moments of Calm

Even during busy periods, we can build in small anchors that support emotional balance:

• Five minutes of deep breathing before a gathering

• A short walk after a meal

• A quiet morning ritual before others wake up

• Listening to calming music during stressful tasks

Tiny practices can shift your nervous system more than you might expect.

5. Monitor Your “Stress Inputs”

Sleep disruption, alcohol overuse, unstructured days and social overload all tend to spike anxiety.

You don’t need perfection—just awareness. Try to keep essential routines in place when possible, and practice moderation with the things you know destabilize your mood.

6. Lean on Support

Sometimes the best relief comes from connection: a friend who listens without judgment, a partner who helps with responsibilities or a professional who can provide support during a challenging time. Reaching out is a sign of strength, not weakness.

If you or a loved one need extra support, please contact us today, or explore our Services page to learn more.