Holiday Stress Is Real — Here’s How to Stay Sane Without Opting Out of the Season

By: Marcy Schoenborn

The holidays are supposed to feel magical…
but let’s be honest — they also come with pressure, noise, expectations, family dynamics, sugar, alcohol, sleep disruption, and nonstop decision-making.

Stress levels spike for most adults this time of year. In fact, surveys consistently show that over 60–70% of people report increased stress during the holiday season, and women feel it the most because they usually shoulder the logistics, emotional labor, and planning.

So let’s talk about how to actually keep your nervous system stable so you can enjoy the season without burning out.

1. Create One Non-Negotiable Daily Anchor

This is your “stress floor.”
It’s the thing that keeps your nervous system from spiraling all day.

Pick one:

• A 10-minute walk

• A cup of tea alone in silence

• A 3–5 minute breathing session

• A quick stretch + mobility loop

• Journaling one page

When your brain knows it gets one guaranteed reset, you're calmer and more resilient all day. Studies show even 10 minutes of moderate movement can significantly improve mood and reduce cortisol.

2. Keep Blood Sugar Stable (This Is HUGE)

Holiday food is a roller coaster — sugar, alcohol, skipped meals, late nights.

And unstable blood sugar = unstable emotions.

To keep the nervous system steady:

• Eat protein first before parties or outings

• Don’t go more than 4–5 hours without eating

• Pair carbs with fat or protein

• Hydrate before drinking alcohol

• Do a short walk after bigger meals

Stable blood sugar reduces spikes in cortisol, cravings, irritability, and anxiety — all things that blow up during the holidays.

3. Build Micro-Breaks Into the Day

When you’re “on” all day, your stress builds silently.

Micro-breaks stop the buildup.

Try these:

• Step into a bathroom and take 6 slow, deep breaths

• Sit in your car for one minute before going into the next event

• Take a 3-minute walk around the block

• Do a quick “shoulder shake-out” to release tension

• Drink water intentionally — slow and deep

Micro-breaks work because they pull your nervous system out of sympathetic mode (fight/flight) and bring you back into equilibrium.

4. Build Boundaries You Don’t Have to Explain

Here’s the big one:
You don’t owe anyone access to your time, energy, or emotions.

And you don’t need to explain why.

Examples you can use:

• “I’d love to come, but that doesn’t work for me this year.”

• “We’re keeping this holiday simple.”

• “I can stay for an hour.”

• “I’m not drinking tonight.”

• “We’re leaving by 8.”

Set boundaries before you’re overwhelmed — not after.

5. Move Your Body Daily (Even If It's Tiny Movement)

Don’t wait for an hour workout — that’s where most people lose themselves.

Mini-movement counts:

• March in place for 3 minutes

• Light resistance cardio

• Carry the groceries in one trip

• 10 squats while the water boils

• A 15-minute neighborhood walk

• Stretch before bed

Movement lowers stress hormones, improves digestion, boosts mood, and stabilizes sleep — all of which tank during the holidays.

6. Manage Holiday Alcohol Wisely

You already know this… but it hits harder during this season.

Just follow this rule:

For every drink → drink a full glass of water + eat protein first.

Alcohol + sugar + dehydration = panic symptoms, poor sleep, and inflammation the next day.

Be intentional — not reactive.

7. Protect Your Sleep Like It’s Your Job

Holiday exhaustion isn’t just “a lot going on.”
It’s circadian disruption.

A few tweaks help:

• Keep your bedtime close to normal

• 10–20 minutes of morning light

• No heavy food right before bed

• Magnesium glycinate in the evening

• Warm shower or bath before sleep

• Keep your bedroom cool

• Limit doom-scrolling (your nervous system hates it)

Even one night of poor sleep increases stress hormones the next day.

8. Drop 50% of Your “Shoulds”

You don’t need to:

• Make everything from scratch

• Buy perfect presents

• Attend every event

• Host like Martha Stewart

• Keep everyone happy (that one’s not even possible)

Ask yourself:

“If I didn’t feel guilty, what would I choose?”

That’s usually the healthier option.

9. Build Joy in Small, Realistic Ways

Happiness during the holidays doesn’t come from big events — it comes from micro-moments:

• Soft lighting + a cozy blanket

• Listening to one favorite song

• A hot drink with no interruptions

• Watching lights in the neighborhood

• A small gift to yourself

• Listening more than you speak

• Letting the small things matter more than the big ones

Joy reduces stress better than discipline ever will.

10. Ask for Help (Most Women Don’t)

Delegate.
Share the load.
Let someone else cook, drive, clean, wrap, or plan.

You don’t get an award for doing everything alone — you just get exhausted.

The Big Picture

Holiday stress isn’t a personal failure.
It’s a predictable outcome of too much stimulation and not enough recovery.

When you build anchors, boundaries, movement, and blood sugar stability, everything feels easier — and you actually get to enjoy the parts of the season that matter.

Sources / Citations

• American Psychological Association. Holiday stress statistics.

• Harvard Health Publishing. Exercise and mood regulation.

• Journal of Clinical Endocrinology & Metabolism — blood glucose and cortisol relationships.

• Sleep Foundation reports on circadian rhythm disruption and stress.

• Research on micro-breaks and nervous system regulation (Scandinavian Journal of Work, Environment & Health).

• Alcohol’s impact on cortisol and sleep quality (Alcohol Research: Current Reviews).