The holidays can be glorious – and stressful, with too much to do, all during a blue time of seasonal affective disorder. Follow these tips for managing holiday stress and increasing your pleasure in the season.
Despite what advertisers promote, holidays are not all fun and frolic. Buying gifts for family and friends, decorating homes, planning parties and dinners, traveling, and getting together with relatives can bring anxiety and stress.
According to a November 2025 APA Healthy Minds poll from the American Psychiatric Association, Americans are more anxious about the holidays than last year. Among U.S. adults, 41% say they anticipate more stress related to the holidays this year, a notable increase over 2024 (28%) and 2023 (29%).
Among the concerns, about half of adults (48%) said they are worried about missing someone or grief, and 46% said they are worried about holiday gifts, from cost to finding the right gifts. Thirty-two percent are concerned about challenging family dynamics or loneliness (31%).
“While many enjoy the holidays, this is a time of year that can be fraught with stress for some, driven by various circumstances such as finances, family relations, and grief,” says APA President Theresa Miskimen Rivera. “It is important to remember that in stressful times, sometimes the best gift we can give ourselves and our loved ones is living in the moment and being mindful of nurturing our personal connections.”
The holidays can also be especially difficult if you are the primary caregiver for a loved one who is ill or spending your first holidays alone after a divorce or the loss of a spouse.
Feelings of stress produce cortisol, a hormone secreted by the adrenal glands that acts as an alarm system for the body. Elevated cortisol can cause disrupted sleep, headaches, inflammation, reduced pain tolerance, and shortness of breath.
“Excess stress wears and tears on our bodies,” says Smith. “The best holiday gifts you can give yourself are equal doses of self-care and grace.”
Tips for managing holiday stress
First, adjust your expectations. Relieve the pressure you put on yourself to make things perfect.
Next, know and stick to a budget. “It’s best to make a spending plan for gifts and celebrations because holiday debts can lead to additional stress in the new year. Be practical and creative with your gifting,” suggests Rita Smith, a Licensed Clinical Social Worker in the Clinical Heart and Vascular Center at UT Southwestern.
Smith recommended other ways to handle the stress of the season:
- Self-care activities. Take time out to exercise, get a massage, nap, or read a book. It is time well spent if it helps you stay positive.
- Healthy eating habits. Holiday celebrations invite overindulgence. Remember, food and mood are related.
- Social engagement. If you’re sad because of a loss or a disappointment, talk to your doctor, a trusted friend, or a counselor. There are many groups that provide support for people dealing with divorce, grief, or depression. Don’t isolate yourself from social activity, even if you don’t feel joyful.
- Volunteering. Many people have additional needs during the holidays. Take a meal to a neighbor, go to a senior center and visit the residents, or work with a food bank. You’ll feel a sense of purpose and accomplishment.
The holidays can be a season of joy and love, a time for creating new treasured memories. By managing holiday stress, you can maximize the positives.
