Between shopping lists, travel plans and family gatherings, the holidays can go from merry to hectic in no time. But while a little stress is normal this time of year, too much can take a toll on your health — both physically and mentally.
“The holidays can be joyful, but they also come with a lot of pressure — financial, emotional and social,” says Kimberly Sain, PhD, psychologist and training and education coordinator at Hartford HealthCare’s Anxiety Disorders Center, part of the Institute of Living. “Managing that stress in healthy ways helps you enjoy the season rather than just survive it.”
Here are six simple ways to keep your holiday season bright and your stress levels in check.
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1. Set realistic expectations
Holiday movies might promise perfection, but real life is messy, and that’s okay. Trying to make every moment magical often leads to disappointment and burnout.
“Too high expectations are one of the biggest sources of holiday stress,” says Dr. Sain. “It’s important to remember that things don’t have to be perfect to be meaningful.”
Instead of focusing on what you should do, prioritize what truly matters — whether that’s family traditions, quiet time or simply getting through the day without overcommitting.
> Related: Why Gratitude is Good for Your Mental Health
2. Keep your routine (mostly) intact
It’s easy to let healthy habits slide when the calendar fills up. But skipping meals, workouts or sleep can make you more irritable and anxious and less able to deal with stress.
“Your body likes consistency,” says Dr. Sain. “Even during the holidays, try to stick to a regular sleep schedule and maintain some of your normal routines.”
If you can’t make it to the gym, take a walk with your family or friends after dinner. It doesn’t have to be all or nothing. Small moments of structure can go a long way.
> Related: 7 Healthy Habits That Take Less Than 60 Seconds
3. Practice mindful spending
Between gifts, groceries and travel, holiday expenses add up quickly. Financial stress is one of the most common — and avoidable — sources of tension this time of year.
“Set a budget before the season starts and stick to it,” says Dr. Sain. “It’s the thought that counts, not the price tag. Think about how you want your gift to make the other person feel, rather than getting caught up in the cost of any gift in particular.”
Homemade gifts, family experiences or time spent together often mean more than anything you can buy. Your wallet will thank you for it.
4. Move your body
Exercise increases endorphins, improves mood and helps regulate sleep, all of which can take a hit during busy seasons.
“Physical activity is one of the most effective stress relievers,” says Dr. Sain. “It doesn’t have to be a workout. Even a walk or stretching can make a big difference.”
Find small, enjoyable ways to stay active each day. The goal isn’t perfection, it’s consistency.
> Related: 5 Heart-Healthy Exercises to Do Today
5. Take a break from your screen
Between endless shopping emails, holiday movies and social media comparisons, it’s easy to get caught in digital overload. But constant scrolling can quietly add stress and drain your energy.
“Taking time away from screens helps your brain recharge,” says Dr. Sain. “Screen breaks can help your body regulate to navigate stress better. Try creating tech-free times, especially during meals, when spending time with others, or before bed.”
Put the phone down, turn off notifications and be present, whether you’re wrapping gifts, catching up with friends or just enjoying a quiet night in. Stepping back from constant digital noise can also help reduce holiday stress before it builds.
> Related: How to Take a Microbreak That Actually Helps Your Brain
6. Don’t be afraid to say no
The holidays often come with more invitations than anyone can handle. But saying yes to everything is a surefire way to overwhelm yourself.
“People feel pressure to please others during the holidays, but overcommitting only adds stress,” says Dr. Sain. “It’s okay to set boundaries and decline when you need to.”
Choose quality over quantity — fewer obligations, more meaningful moments. Protecting your time helps you enjoy the season on your terms.
“Stress is part of life, but how we respond to it makes all the difference,” says Dr. Sain. “Taking small, intentional steps to care for your mind and body can help you enjoy the season instead of being consumed by it.”