Mindful tips to help tackle holiday stress
We’re in what’s often dubbed “the most wonderful time of the year,” and you may agree. Still, extra pressure can creep into the holiday season and test even the jolliest person.
As you embark on the usual decorating, shopping and social obligations, it’s normal to feel like the holidays are as stressful as they are festive. Often, the stress of the season can disproportionately fall on women,1 who tend to take on the majority of planning, organizing and caregiving responsibilities. From coordinating family gatherings to managing gift shopping, women may often carry the invisible load of making the holidays “magical.”
This added stress isn’t just emotional — it can impact physical health, too. Women are more likely to experience stress-related conditions such as migraines, digestive issues, and even hormonal imbalances. Prolonged stress may also worsen chronic conditions like high blood pressure or increase the risk of anxiety and depression.2 Experts say balancing expectations and nurturing social connections may help improve mental well-being during this busy time.
Consider these tips from Dr. Lisa Saul, UnitedHealthcare Chief Medical Officer for Women’s Health:
1. Know your time and spending limits
To avoid a busy schedule that may have you feeling overwhelmed, learn to say no to some invitations. In cases where you can’t, try to find something else that can come off your calendar, so you don’t overextend yourself. Prioritize your goals and plan ahead. Financial pressures can also cause stress during and after the holidays. Set a realistic budget and stick to it. If money is tight, find low- and no-cost ways to show appreciation for the people in your life.
2. Give yourself a break
While you’re focused on doing special things for others, it can be easy to forget to take care of yourself. Self-care can often become deprioritized, exacerbating feelings of stress. Giving yourself even 15 minutes to unwind may help you recharge and feel better. Research has shown that a focus on gratitude can also help to reduce stress.3 Live in the moment and avoid comparing your holiday season to those you see online.
3. Don't abandon good habits
A healthy lifestyle may also help you make it through the holiday rush. Physical activity can act as a stress reliever, as can mindfulness techniques, like yoga4 or meditation.5 Try to stick to your normal sleep schedule, get regular exercise, eat nutrient-rich meals, and be cautious about how often and how much you drink. This time off from school or work can be the perfect opportunity to develop healthy habits.
4. Do something for your community
Dr. Saul points out that community service can help people feel more connected and selfless during the holidays — which may reduce stress and boost mental well-being. Giving back doesn’t have to be complicated or time-consuming. Here are a few ideas:
- Volunteer at a local food shelf or soup kitchen to help families in need
- Donate winter clothing or toys to charitable organizations
- Write holiday cards for nursing home residents or deployed service members
- Offer your time to a community clean-up or neighborhood project
Acts of kindness can create a sense of purpose and belonging, which research shows may improve mental health and even lower stress hormones.6
5. Use digital tools for mental health support
For a mental health boost, consider digital resources available through your health plan. For example, eligible UnitedHealthcare members may have access to digital tools such as Calm Health, as part of their mental health benefits.
Virtual behavioral coaches may help provide tools for managing your thoughts and feelings during the holidays, whether navigating challenging family conversations or dealing with heightened anxiety.
6. Take a proactive approach to the season
If you continue to struggle, consider talking to your primary care provider (PCP) about ways to feel better. If you don’t have a PCP, now is a great time to establish a relationship with one. Checking in with your primary care provider or therapist before stress peaks can help you better manage your symptoms. Explore mental health resources available through your health plan for early support.
Heading into the holidays with a plan may be the best gift you can give yourself and the people who’ll share the season with you. Whether you’re feeling stressed or burned out, or managing ongoing mental health concerns, recognizing the challenges and addressing them early on can help make the holiday season feel more balanced, fulfilling and joyful.
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