Five Easy Steps for Reducing Your Holiday Stress This Year

Stressing about the holidays? You’re not alone. According to the American Psychological Association (APA), an estimated nine in 10 U.S. adults feel overwhelmed during the holiday season. The leading sources of stress? Not having enough money, missing loved ones and anticipating family conflict.

“While stress appears to be common at this time of year, 43 percent said that the stress of the holidays interferes with their ability to enjoy them and 36 percent said the holidays feel like a competition,” the APA noted.

Financial concerns were most often cited as a cause of stress during the holidays, the APA says, with 58% of U.S. adults saying that spending too much or not having enough money to spend causes them stress. This was followed by finding the right gifts (40 percent) and the stress of missing family or loved ones during the holidays (38 percent).

Resource editors spoke with Emily Quintero, M.D., a primary care physician from Baptist Health Primary Care at Kendall Town & Country, about holiday stress. According to Dr. Quintero, the days and weeks leading up to the December holidays often bring a variety of health issues related to the season and its associated stressors.

Emily Quintero, M.D., primary care physician with Baptist Health Primary Care

Resource: As a primary care physician, you see a wide variety of conditions and illnesses every day. What are most of your patients seeking treatment for in the weeks leading up to the December holidays? 

Emily Quintero, M.D.: During the winter months, some of the top health concerns include upper respiratory infections, including the common cold and flu, with symptoms such as cough, sore throat and fever being quite common. The holiday season can exacerbate mental health challenges, too. Anxiety and depression are common, and seasonal affective disorder may also be on the rise due to shorter daylight hours. While the December holidays can bring great joy to families, we also remain sensitive to those who have experienced loss during this time.  

The pressures of the holiday season—such as financial stress, family dynamics and busy schedules—can lead to increased anxiety and stress-related symptoms. Overeating during holiday gatherings can lead to digestive issues such as acid reflux, and challenges in managing chronic conditions such as high blood pressure and diabetes as we indulge in our favorite holiday dishes including and not limited to pork, rice and beans, alcohol, and desserts. Patients may also present with foodborne illnesses from holiday cooking and gatherings. 

Resource: How can holiday stress affect one’s physical health. Can it affect blood pressure and cause additional issues for diabetics or those with heart disease? 

Emily Quintero, M.D.: Yes, the festive hustle and bustle of the season can disrupt daily routines, often leading to poor dietary choices, decreased physical activity and inadequate sleep—all of which can worsen existing health issues. It’s crucial to remain mindful of individual medical conditions and how specific factors can impact your physical health. For instance, high blood pressure patients should be cautious with sodium intake, diabetics need to monitor carbohydrate consumption, and those with gallbladder issues, such as stones, should avoid greasy foods. Neglecting these considerations can result in imbalances; just remember everything in life is about balance, especially during the holidays. 

Resource: What advice do you have for patients on reducing stress during the holidays or at any time? 

Emily Quintero, M.D.: Reducing stress during the holiday season can significantly enhance both mental and physical well-being. Here are some strategies I recommend to my patients for navigating this time of year, and any time, with greater ease: 

1. Set realistic expectations: The holidays don’t have to be perfect. It’s okay to not meet every expectation, whether it’s with decorations, gifts, or gatherings. Enjoy this time with your loved ones and make the best of it. 

2. Prioritize self-care: Make time for activities that promote relaxation and well-being, whether it’s practicing mindfulness, going on walks, bike riding, diving into a good book, or cozying up with a holiday movie, self-care should be a priority. 

3. Maintain a balanced diet: While it’s tempting to indulge during the holidays, try to balance these festive treats with nutritious foods. Planning your meals in advance can simplify healthier choices, helping you feel your best during festivities. 

4. Connect with loved ones: Nurturing relationships is vital for stress management. Spend quality time with family and friends, and don’t hesitate to ask for support when needed. Remember the power of saying no—overcommitting can lead to unnecessary stress, so protect your time and well-being. 

5. Get your beauty sleep: Prioritize sleep, which is essential for mental clarity and physical recovery. A consistent sleep routine can help you face daily challenges with a fresh perspective. 

By incorporating these practices into your everyday life, you can foster a more manageable and enjoyable holiday season, paving the way for a new year filled with less stress and greater fulfillment.