Managing stress during the holiday season

December 1st can feel like the starting line of a race. It is a sprint to Christmas, Hanukkah, or whatever holiday you may celebrate – full of family reunions, travel plans, and endless coordination. The stressors of deciding who to celebrate with, what gifts to buy, and how to fit everything onto an already full schedule can feel daunting. And then comes the rush toward New Year’s, bringing the pressure to set new resolutions while remembering the ones from last year that may have gone untouched. Time in these few months can feel compressed, as if everything is happening faster than you can keep up.

Beneath the surface of holiday cheer lies a real tension. Grocery aisles and stores overflow with crowds. Group chats buzz as everyone tries to find a time for dinners and gatherings. Workplaces become high-stress zones as people race to finish tasks before time off. It can feel like everyone is paddling hard just to stay afloat.
Holiday stress can come from many places: the expectation that the season should feel endlessly joyful, financial pressures, complicated family dynamics, or, on the other end, loneliness and disrupted routines. Whatever the source, these feelings are real and valid.

That is why mindfulness becomes especially important during the holiday season. Neda Gould, clinical psychologist and director of the Johns Hopkins Mindfulness Program, describes mindfulness as “bringing your attention to the present moment with an element of nonjudgment and acceptance. It is [noticing] when we get caught up in thoughts about the past or the future, and return our attention to the present — the only reality,”.

A key part of her definition is nonjudgment. Accepting the inevitability of imperfection is essential during the holidays. It may seem as if everyone else has everything perfectly arranged: the decorated home, the scheduled dinners, the calm demeanor. But comparing your life to these appearances, or criticizing yourself for not being perfectly organized, only fuels more stress. Imperfection is normal and healthy, especially during a season overflowing with expectations.

In stressful moments, it also helps to remind yourself why you’re doing all of this. How fortunate you are to have people you love enough to want to plan for or impress. How fortunate you are to have a home to decorate or friends and family to give gifts to. Stress can blur your perspective, making small frustrations feel overwhelming. But you have the ability to redirect your attention. When you’re standing in a long shopping line, try not to let frustration take over. Instead, recall a few good moments from your day or strike up a conversation with someone nearby.

Prioritizing your tasks is another powerful tool. Start by listing everything you hope or need to do this season. Then identify what truly matters most. When your mind feels foggy with stress, having a clear, written outline can bring you back to center and help you stay grounded.

Mindfulness can also involve simple physical practices, such as mindful breathing. It may sound small, even silly, but in moments when everything feels like it’s spinning, having a breathing technique ready can make a real difference. For example, try what is often called “Box breathing”. This technique involves four steps: inhaling, holding your breath, exhaling, and holding again. These steps are each usually done for 4 seconds each.

Finally, and perhaps most importantly, start each day with gratitude. Before reaching for your phone or diving into your routine, pause and name three things you’re grateful for. You can write them down, say them aloud, or simply think them. This practice can shift your mindset before the stress of the day has a chance to creep in.

While the holiday season can be stressful, it’s worth remembering what that stress often stems from: love. You stress because you care, and you care because you love someone or something deeply. When the season feels overwhelming, recenter yourself on that truth. Gratitude and love are powerful anchors and they can help carry you through even the busiest of holidays.